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7/31/2019 Chapt 7, 8, 9, 10_lectureEnergy Balance and Weight Control
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Chapter 7,8,9,10 :Protein,Fitness
Energy Balanceand Weight Control
Spring 2011
Prof. Ado
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Overview of Protein
Body is made up of thousands of proteinsContains nitrogen , carbon , hydrogen , andoxygenFunctions Regulates and maintains body functions
Provides essential form of nitrogen (in theform of amino acids)
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Amino Acid
R group Acid groupNitrogen group
NH2 O
R C C OH
H
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Protein Organization
Order of amino acids in a proteindetermines its ultimate shape
Proteins final shape determines itsfunction in the body
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Denaturation of Proteins
Heat/acid/alkaline/enzymesResults in alteration of the proteins
three-dimensional structure
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Health and Plant Proteins
Heart healthyCancer-fighting
Bone healthBetter glucose controlSoy and menopausal symptoms
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Plant Sources
Provide protein, minerals, and dietary fiberContain no cholesterol
Limited saturated fatsHigh fiber Time needed to adjust to the higher fiber load
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Digestion of Protein in theStomach and small Intestine
Denatured By cooking and acid in the stomach Gastrin
Stimulates the release of acid and pepsin Pepsin-Breaks down proteins
Release of CCK ( Cholecystokinin, a peptide hormone
responsible for stimulating the digestion of protein inthe small intestine.Peptones peptides amino acidsSmall peptides and amino acids
Ready for absorption
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Denaturation
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Protein Calorie
MalnutritionLack of protein in your diet will yield the
following two diseases:Marasmus Seen in hospitalized patients
Kwashiorkor
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Protein Calorie Malnutrition
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Protein Balance
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RDA for Protein
Increased by ~10-15 gm /day forpregnancyThe RDA for protein for most healthyadults is 0.8 g/kg of body weight. Endurance athletes May need 1.2 1.7 gm/kg healthy weight
Provide about 8-10% of total kcalMost of us eat more than the RDA forprotein.
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Current Protein Recommendations
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RDA for Protein
Promotes equilibrium
0.8 gm of protein / kg of healthy body weight. What would be the recommended amountof protein for a 154-pound female?
154 lb. = 70 kg
2.2 kg/lb.70 kg x 0.8 g protein = 56 g protein
kg healthy body weight
How about someone with 220 lb?
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Animal Protein
Contribution to our diet ~70% of our protein intakeTop 5 contributors of protein in U.S. diet: Beef Poultry Milk
White bread CheeseWorldwide, 35% comes from animalsources
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Energy Balance
65% of adults are overweight
30% of total population is obese
Red flags: 10 pounds of weight gain 2-inch increase in waist circumference
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Energy Balance
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Energy In vs. Energy Out
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Basal Metabolism
Minimum energy expended to keep aresting, awake body alive~60-70% of total energy needs
Includes energy needed for maintainingheartbeat, respiration, body temperature
Amount of energy needed for basal
metabolism varies between individuals Approximately 1 kcal/minute
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Factors that Influence Basal Metabolism
Body surface area (weight, height)Lean body massGenderBody temperatureThyroid hormoneNervous system activity
AgeCalorie intakePregnancyUse of caffeine and tobacco
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Thermic Effect of Food (TEF)
Energy used to digest, absorb, andmetabolize food nutrients
Sales tax of total energy consumed ~5-10% above the total caloriesconsumed
TEF is highest for protein >carbohydrate > fat
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Adaptive Thermogenesis
Nonvoluntary physical activity Triggered by overeating Fidgeting and shivering
Maintenance of muscle tone Maintenance of posture
Overeating
Increases sympathetic nervous system activityResists weight gainBrown Adipose Tissue
Participates in thermogenesis
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2005 Dietary Guidelines for Americans
30 minutes/day physical activity Reduce risk of chronic disease
60 minutes/day physical activity Manage body weight and prevent weight gain
90 minutes/day physical activity Sustain weight loss
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Determination of Energy Needs
Direct calorimetry Measures heat output Expensive and complex
Indirect calorimetry Measures the amount of oxygen consumed Oxygen consumed is related to energy
expended
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Estimated Energy Requirement(EER)
Men 19 years and older:EER= 662-(9.53 x AGE) + PA x (15.91 x WT + 539.6 x HT)
Women 19 years and older:EER= 354- (6.91 x AGE) + PA x (9.36 x WT + 726 x HT)
PA = physical activity estimate WT = weight in kg HT = height in meters (inches / 39.4)
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Physical Activity Estimate ACTIVITY
LEVEL
PA (MEN) PA (WOMEN)
Sedentary(no exercise)
1.00 1.00
Low Activity(walks theequivalent of ~2 miles/day)
1.11 1.12
Active (walks theequivalent of ~7 miles/day)
1.25 1.27
Very Active (walksthe equivalent of
~17 miles/day)
1.48 1.45
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What is a Healthy Body Weight?
Current height/weight standards Weight associated with health and longevity May not be the healthiest weight for individual
Review of family historyPersonal weight history
Healthy lifestyle contribution
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Weight-Related Conditions
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A Healthy Body Weight
What is the lowest weight maintained formore than a year?
What weight was maintained withoutconstantly feeling hungry?
Establish a personal healthy weight
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BMI: Overweight and Obesity
Underweight = BMI < 18.5Healthy weight = BMI 18.5-24.9Overweight = BMI 25-29.9Obese = BMI 30-39.9
Severely obese = BMI >40
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Height / Weight Table
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Perspective on Weight
Aim for personal healthy weight Avoid unrealistic goals
Listen to bodys cues (for hunger) Eat a healthy dietBe physically active
Size acceptance
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Obesity
Excessive amount of body fat Women > 35% body fat Men > 24% body fat
Increased risk for health problems
Are usually truly overweight
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Estimation of Body Fat
Underwater weighing Very accurateFat is less dense than lean tissueFat floats
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Underwater Weighing
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Estimation of Body Fat
Air displacementDetermines the body volume Displace air in a sealed chamber
Body density =Body wt/body volume
% Body fat=
(495/body density)-450
d d
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Bod Pod
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Skinfold Measurements
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D l X Ph t Ab ti t
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Dual X-ray Photon Absorptiometry
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Body Fat Distribution
Upper- body obesity, Apple shape Associated with Cardiovascular disease, HTN, type 2
diabetes Testosterone and excessive alcohol Abdominal fat is released into the liver and
promotes inflammation in the body
Defined as Waist measurement of > 40 for men Waist measurement of >35 for women
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Body Fat Distribution
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Body Fat Distribution
Lower- body obesity, Pear shape Encouraged by estrogen and
progesterone After menopause, upper-body obesitymore common
Fewer health risks than upper-bodyobesity
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Juvenile-Onset Obesity
Develops in infancy or childhoodIncrease in the number of adipose
cells Adipose cells have long lifespan andneed to store fat
Makes it difficult to lose fat (weightloss)
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Obesity and Nature Debate
Identical twins When raised apart still have similar weights
Genes Affect metabolic rate, fuel use, brain
chemistry, body shape Account for up to 70% of weight
differencesThrifty metabolism gene More fat storage to protect against famine
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Set-Point Theory
Weight is regulated by the bodyGenetically predetermined body weight
Body resists weight changeLeptin assists in weight regulationReduction in calorie intake results inlower metabolic rate
Ability to shift the set-point weight?
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Opponents of Set-Point Theory
Weight does not remain constant
Different environments can alterweight
People settle into a particular weightbased on current circumstances
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Obesity and Nurture Debate
Environmental factors influenceweightLearned eating habits
Activity factor (or lack of)Poverty and obesity
Female obesity is rooted inchildhood obesityMale obesity appears after age 30
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Nature and Nurture
Obesity is nurture allowing natureto express itself Location of fat is influenced bygeneticsChild of obese parents is especiallyat risk Increased physical activity andmoderate calorie intake canpromote healthy weight
What Encourages Excess Body Fat?
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What Encourages Excess Body Fat?
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Why Diets Dont Work
Obesity is a chronic disease Treatment requires long-term lifestyle
changes
Dieters are misdirected More concerned about weight loss than
healthy lifestyle Unrealistic weight expectations
L ki f S d
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Looking for a SoundWeight-Loss Program?
Seek advice from a RegisteredDietitian
Control calorie intakeIncrease physical activity
Acknowledge need for lifelongchanges to maintain healthy weight
W ight L T i d
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Weight-Loss Triad
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Control Calories
Sedentary society---requires less calories
Low-fat, high-fiber approaches Most successful in long-term studies
No diet has a metabolic advantage
Read food labels
Keep a food log (portion size awareness)
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Regular Physical Activity
Important for weight maintenancePromotes steady weight loss Expends 100-300 kcal while controlling
caloriesBoosts self-esteem
Add weight resistance Increase lean body mass Increase fat use Increase bone health Increase metabolic rate
Physical Activity
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Physical ActivityRecommendations
60 minutes/day to maintain body weight60-90 minutes/day for maintenance of weight lossPedometer Goal 10,000 steps a day
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What it Takes to Lose a Pound
Body fat contains 3500 kcal perpound
Fat storage (body fat plus supportinglean tissues) contains 3300 kcal perpound
Must have an energy deficit of about3300 kcal to lose a pound per week
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Do the Math
To lose one pound, you must create a deficit of 3300 kcal
So to lose a pound in 1 week (7 days), try cutting back onyour kcal intake and increase physical activity so that you
create a deficit of about 500 kcal per day
- 500 kcal x 7 days = - 3500 kcal = ~ 1 pound of weight
day week loss in 1 week
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Sound Weight Loss Program
Rate of lossFlexibility
IntakeBehavior modificationOverall health
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Chain-Breaking
Breaking the link between twobehaviors
These links can lead to excessiveintake
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Stimulus Control
Altering the environment Minimize the stimuli for eating
Putting you in charge of temptations
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Cognitive Restructuring
Changing your frame of mindregarding eating
Replacing eating due to stress with walking
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Contingency Management
Forming a plan of action Response to a situation
Rehearsing appropriate responses The pressure of eating at parties
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Self-Monitoring
Tracking foods eaten and conditionsaffecting eating
Understanding your eating habits
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Weight Maintenance
Prevent relapse Occasional lapse is fine, but take chargeimmediately
Continue to practice newly learned behavior Requires motivation, movement, and
monitoring
Have social support Encouragement from friends/ family/
professionals
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Diet Drugs
Amphetamine (Phenteramine) Prolongs the activity of epinephrine andnorepinephrine in the brain
Decreases appetite Not recommended for long-term use
(dependency)Sibutramine (Meridia)
Enhances norepinephrine and serotoninactivity Decreases appetite Not recommended for people with HTN
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Orlistat (Xenical)
Inhibits (lipase) fat digestionReduces absorption of fat by 30% in the smallintestineDietary fat is deposited in the feces, withresulting side effectsMust still control fat intakeMalabsorption of fat-soluble vitamins
Supplement needed at bedtime Alli---Low dose of Orlistat, available OTC
Orlistat (Xenical)
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Orlistat (Xenical)
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Treatment of Severe
Obesity
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Very Low-Calorie Diets (VLCD)
Recommended for people >30% abovetheir healthy weight400-800 kcal per dayLow carbohydrate and high proteinCause ketosisLose ~3-4 pounds a week Require careful physician monitoringHealth risks include cardiac problems andgallstones
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Bariatric Surgery
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Adjustable Gastric Banding
Reduces opening from esophagus tostomach by gastric bandDecreases amount of food eatenBand can be inflated or deflated
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Gastroplasty - Stomach Stapling
Most common surgical procedure fortreating severe obesity
Reduces the stomach size From 4 cups to 1 oz (shot glass size)Overeating will result in rapid vomiting
Smaller stomach promotes satiety earlier75% will lose ~50% of excess bodyweight
Gastroplasty
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p y
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Criteria for Gastroplasty
BMI > 40Obese for > 5 yearsNo history of alcoholismNo history of major psychiatric disorderCostly procedure
Follow-up needed after procedure lossRequires major lifestyle changes
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Underweight is Also a Problem
BMI of
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Treatment for Underweight
Intake of energy-dense foods (energyinput)Encourage regular meals and snacksReduce activity (energy output)
Increase portion sizeStrength training
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Fad Diets
Promote quick weight lossLimited food selectionsUse of testimonialsCure-allsRecommend expensive supplements
No permanent lifestyle changesadvocatedCritical of the scientific community
f l
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Types of Popular Diets
Low or restricted carbohydratesCarbohydrate focused dietsLow-fat approachesNovelty dietsMeal replacements
Popular Diets
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