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ch 8
| Question | Answer |
|---|---|
| definition of physiological fuel value | the amount of kcals a body actually absorbs and uses from food (rather than the amount of kcals determined by calorimetry) |
| calorimetry | measurements of total energy in food |
| influences on hunger | - nutrients in blood (low glucose → hunger) - size and composition of previous meal - customary eating patterns (habitual meal times) - climate (heat ↓ intake, cold ↑ intake) |
| influences on satiety | - portion size - high-fat foods ( send strong satiety signals but are not satiating themselves/lots kcal in small volume) - energy density (more density, more intake encouragement) - cholecystokinin release in small intestine (suppresses hunger) |
| amount of time it takes for all food to leave the stomach | 2 - 4 hours |
| cholecystokinin (CCK) | vital hormone and neurotransmitter produced in the small intestine and central nervous system that regulates digestion and appetite |
| influences on satiation | - fullness signal to brain = STOP eating - high fiber/protein foods -> satiation - fructose = appetite stimulant, no satiation promotion |
| hypothalamus def & function | - control center for eating - receiving hunger signals - deciding between hunger and satiety - integrates energy intake, expenditure, and storage |
| energy expenditure | amount of energy (calories) your body uses over a certain time |
| 3 main components of energy expenditure (thermogenesis) | - basal metabolic rate (bmr) - physical activity - thermic effect on food (tef) |
| Basal Metabolic Rate | - rate at which body expands energy for life-sustaining activities - represents fasted, awake body at rest |
| Thermic Effect of Food | energy expended digesting and absorbing food |
| ghrelin def & function | - hunger stimulation from stomach - increases pre-meal, decreases post-meal |
| leptin def & function | - satiety increaser from fat cells - signals to brain that energy stores are enough & help stop eating - "i'm full" hormone |
| factors affecting basal metabolic rate | PRIMARY FACTOR: body comp/lean body mass (more muscle -> higher BMR) INCREASE growth male sex caffeine/sleep stress cold temp smoking hormones DECREASE fasting/malnutrition |
| factors affecting physical activity | - muscle mass (larger mass expend more energy) - body weight - activity (duration, frequency, intensity) |
| factors affecting thermic effect of food (TEF) | - food type - nutrient composition (high protein TEF > fatty food TEF) - amount & frequency of eating (big meal once TEF>small snacks spaced out TEF) |
| percent energy expenditures of each thermogenesis type | - basal metabolic rate (bmr) - 50-65% - physical activity - 30-50% - thermic effect on food (tef) - 10% |
| how many kcals is 1 pound of fat? | 3,500 kcals |
| healthy rate of weight loss | - 1-2 lbs/ week (3,500-7,000 kcal/week | 500–1,000 kcal/day) |
| optimal ratio of fat loss vs. lean tissue loss | - 75% fat loss, 25% lean body mass loss |
| rapid weight loss ratio | 50% fat loss, 50% lean tissue (protein) loss |
| consequences of rapid weight loss | - excess lean tissue loss - nutrient deficiencies - higher risk of weight regain |
| Body Mass Index (BMI) definition | - measure of relative weight for height - how many kilograms per square meter - how many pounds per square inch |
| Body Mass Index (BMI) equations | BMI = weight (kg) / [height (m)]2 |
| BMI underweight range | < 18.5 kg/m2 |
| BMI healthy weight range | 18.5 to 25 kg/m2 |
| BMI overweight range | = 25 to 29.9 kg/m2 |
| BMI obese | > 30 kg/m2 |
| why BMI alone isn't a sufficient explanation for the relationship between weight and health | - Stigmatizing - Doesn’t assess body composition: overweight versus overfat - Doesn’t account for different body types - Doesn’t account for goals vs. upper limits (overweight might be bad for healthy person, but actually the goal for obese person) |
| how waist circumference (WC) is a valid measure of metabolic health | higher waist circumference → more central adiposity/visceral fat → higher metabolic risk |
| central adiposity | fat stored in the abdominal area (including visceral fat) |
| visceral fat | fat stored specifically around the internal organs |
| Describe the relationship between BMI and mortality (the U-shaped curve). | - both underweight and overweight/obese individuals have higher risk of premature death - highest risk typically seen in obesity - lowest risk at normal BMI. |
| health risks of being overweight and underweight & influences on disease & mortality | - underweight -> malnutrition and immune dysfunction -> premature death - overweight/obese (esp central adiposity) —> promotes metabolic disease & cardiovascular disease -> premature death |
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