Unit 3: Weight Management Flashcards
what is the difference between hunger and appetite?
hunger means your body needs to eat
appetite means your body feels like eating
what is mindful eating?
controlling your appetite
what is the % energy output of the thermic effect of food?
10%
what is the % energy output of physical activity?
15-30%
what is the % energy output of resting metabolic rate?
60-75%
what is resting metabolic rate (RMR)?
energy at everyday rest
what is basal metabolic rate (BMR)? when should it be measured?
energy at total rest
no exercise for 12-14 hours and after overnight sleep
what are 5 factors that increase RMR?
- weight
- muscle
- caffeine
- smoking
- extreme temperatures
what is the gold standard for estimating resting energy expenditure?
indirect calorimetry
what is thermic effect of food?
the energy it takes to digest, absorb, metabolize and store energy
which macronutrient (highest to lowest) requires the most energy to digest, absorb and transfer?
protein
carbohydrates
lipids
how do you calculate energy needs?
calculated RMR (basal metabolism + digestion: thermic effect of food)
+
physical activity coefficient
what is the AMDR for carbohydrates?
45-65%
what is the AMDR for proteins?
10-35%
what is the AMDR for fats?
20-35%
