Energy Balance

Question 1

What is the point where energy intake = energy expended?

Answer 1

Energy Balance

Question 2

What is the point where energy intake > energy expended?

Answer 2

Positive energy balance

Question 3

What does positive energy balance result in?

Answer 3

Weight gain

Question 4

What is the point where energy intake < energy expended?

Answer 4

Negative energy balance

Question 5

What does negative energy balance result in?

Answer 5

Weight loss

Question 6

How many calories are in a pound of fat?

Answer 6

3300 kcal

Question 7

What are the 4 nutrients in the diet that contribute calories?

Answer 7

Fat, alcohol, carbs and protein

Question 8

What are the 3 main components of energy expenditure? (things our bodies use energy for)

Answer 8

1. Basal metabolism
2. Thermic effect of food
3. Physical activity

Question 9

Fill in the Blank:

Average adult is __ pounds heavier than just 10 years ago

Answer 9

8 pounds

Question 10

What is the minimal amount of calories body uses to support itself in a fasting state when resting and awake in warm, quiet environment?

Answer 10

Basal Metabolic Rate (BMR)

Question 11

What is the BMR energy used for in the body?

Answer 11

Maintaining your heartbeat, respiration and body temperature

Question 12

What percent of our daily calories do we usually need for BMR?

Answer 12

60-70%

Question 13

What is the energy spent on digesting food?

Answer 13

Thermic effect of food

Question 14

What is the energy spent on physical activity?

Answer 14

Thermic effect of activity

Question 15

What percent of our daily calories do we need for thermic effect of food?

Answer 15

5-10%

Question 16

What percent of our daily calories do we need for thermic effect of activity?

Answer 16

15-50%

Question 17

What is the estimated BMR for a female?

Answer 17

0.9kcal/kg/hr

Question 18

What is the estimated BMR for a male?

Answer 18

1.0kcal/kg/hr

Question 19

What is the formula to find you BMI?

Answer 19

Weight(kg) / height^2(m)

Question 20

What is the most accurate indicators of overall health?

Answer 20

Body fat percentage

Question 21

Is upper-body obesity common in men or women?

Answer 21

Men

Question 22

Is lower-body obesity common in men or women?

Answer 22

Women

Question 23

What is a chronic disease that requires lifestyle changes?

Answer 23

Obesity

Question 24

What are 5 guidelines to help reduce calorie intake?

Answer 24

1. Know the average caloric needed per day
2. Low-fat, high-fiber approaches
3. No diet has a “metabolic advantage”
4. Read and use food labels
5. Control hunger

Question 25

What are 3 guidelines to increase energy expenditure?

Answer 25

1. Regular physical activity 2. Add weight resistance/strength training 3. Limit screen time

Question 26

If you eat less food what happens to your energy level?

Answer 26

It drops

Question 27

If you exercise more what happens to your food intake?

Answer 27

It increases

Question 28

Are people lazy and glutinous because of these inherent physiological drives?

Answer 28

No

Question 29

What is the first law of thermodynamics?

Answer 29

Energy can never be created nor destroyed

Question 30

What is the fat accumulation theory of overweight/obesity?

Answer 30

Overweight and obesity are not energy balance problems, they are fat accumulation problems

Question 31

According to the fat accumulation theory, what causes increased fat accumulation?

Answer 31

High insulin

Question 32

According to the fat accumulation theory, what causes high levels of insulin to be released?

Answer 32

High carb diets

Question 33

According to the fat accumulation theory, what would be the solution to the overweight/obesity problem?

Answer 33

Decrease the amount of insulin we secrete or increase our insulin sensitivity

Question 34

When the typical person feels hunger, what they are really experiencing?

Answer 34

Low blood suger

Question 35

What are the 4 main arguments against low carb diets?

Answer 35

1. It causes ketosis 2. The brain needs sugar 3. It's low in fruits and vegetables and thus nutrients 4. The saturated fat and cholesterol problem

Question 36

Why are the 4 main arguments against low carb diets wrong?

Answer 36

1. The diet does not have to be ketogenic to cause weight loss 2. Your liver produces carbs 3. Many fruits are fairly low in sugar, you may have to cut out very sugary fruits

Question 37

What are 4 other factors besides insulin that promote fat accumulation in the body?

Answer 37

1. Stress 2. Inflammatory diet 3. Lack of nutrients in the diet 4. Environmental toxins