condensed ch 7 nut

What is energy balance

the relationship between calories consumed and calories expended

what is positive energy balance

energy intake is greater than energy being burned; can cause weight gain

What is negative energy balance

energy intake is less than energy being burned; can cause weight loss

What is energy balance equilibrium

energy intake approximately equals energy being burned helping maintain weight

What does CICO stand for

calories in, calories out

what factors besides calories affect weight gain

hormones, generics, enviornment, medicatoins, physical activity

What is weight bias

negative attitudes or discruminatoin towards people based on weight

What is people fiest language

describing the person before the conditoin

why is body composition important

it distinguishes body fat from lean mass, including muscle

What do BCA and BIA mean

body composition analysis and bioelectrical impendance analysis

Hoe many calories are in 1 gram of carb

4kcal

how many calories are in 1 gram of protein

4kcal

How many calories are in 1 gram of fat

9 kcal

how many calories are in 1 gram of alchol

7 kcal

what device measures the energy content of food

bomb calorimeter

What are the four components of burining enrgy

basal metabolism, physical activity, thermic effect of food, and adaptive thermogenesis

What is BMR

basal metabolic rate - the minimum energy needed to maintain vital body functoins under resting conditions

What percentage of daily energy burning does BMR account for in sedentary people

Approx 60-80

What is the most significant contributer to BMR

lean body mass (LBM)

Whay is RMR

Resting metabolic rate; energy used at rest under less strict conditions then BMR

What factors affect BMR

Lean body mass, age, hormones, body temp, medical conditions, growth, and stress

What can very low calorie diets do to metabolism

Lower energy expenditure as the body adapts to conserve energy

What is NEAT

NOn excercise acticity thermogenesis - energy used for everyday movement outside formal excersice

What is tef

thermic effect of food - the energy used to digest, absorb, and process food

What percentage of energy intake does TEF typically use

approx 8-15

Which macronutrient has the highest thermic effect

protein (20-30) followed by carbohydrated (5-10) and fat (0-3)

What is adaptive thermogenesis

changes in energy burning in response to enviornmental or physiolofical conditons; shivering is an example

What is the difference between direct and indirect calorimetry

direct calorimetry measures body heat released; indirect calorimetry measures oxygen consumption and carbon dioxide production

What is the BMI for underweight

below 18.5

How do you calculate BMI

Weight in kilograms divide weight by height squared

What is the healthy BMI range for adults

18.5-24.9

What is an overweight BMI

30 or greater

What is a major limitation of BMI

does not distinguish fat mass from muscle mass

WHo should BMI calculations be interpreted with particular caution for

children, adolescents, pregnant women, frail older adults, and highly muscular individuals

WHat does BIA measure

electrical resistance through body tissues to estumate body comp

When is positive energy balance appropriate?

During infancy, childhood, adolescence, pregnancy, and lactation when additional energy supports growth or physiological needs.

What is a commonly used estimate for losing about one pound per week?

A daily deficit of approximately 500 kcal, although actual weight loss varies.