Issues and Challenges of Energy Intake and Obesity

These flashcards cover the lecture’s key topics: energy balance, obesity definition and risks, prevention strategies, weight-loss herbs, the metabolic and appetite effects of protein, functional foods, cultural practices, and practical fat-loss foods.

What is meant by “energy balance”?

The equilibrium between calories consumed (food & beverages) and calories expended through metabolic processes and physical activity.

List four health aspects that benefit from maintaining energy balance.

Weight management, metabolic health, physical performance, and hormonal regulation (also nutrient availability and cognitive function).

What happens when energy intake equals energy expenditure?

Body weight remains stable.

Define positive versus negative energy balance.

Positive energy balance (calories in > calories out) leads to weight gain; negative energy balance (calories in < calories out) leads to weight loss.

How is obesity defined clinically?

A BMI ≥ 30 kg/m² indicating excess body-fat accumulation that impairs health.

Name four major risk factors for obesity.

Genetic predisposition, environmental influences, behavioral factors, and certain medications (also socioeconomic factors and hormonal imbalances).

Give four chronic diseases linked to obesity.

Type 2 diabetes, cardiovascular diseases (hypertension, heart disease, stroke), osteoarthritis, and fatty liver disease (plus certain cancers, dyslipidemia).

How can obesity affect quality of life?

It can reduce mobility and stamina, lower self-esteem, cause social stigma or discrimination, and impair emotional and social well-being.

State three key pillars of obesity prevention and management.

Balanced diet, active lifestyle, and family/social or policy support systems.

According to the Malaysian Food Pyramid 2020, how many daily servings of fruit and vegetables are recommended for adults?

Fruits: 2 servings; Vegetables: more than 3 servings per day.

List two physiological benefits of an active lifestyle in obesity prevention.

Improved cardiorespiratory fitness and enhanced mental health (also better cognitive function, healthy ageing).

What Malaysian policy targets sugar-sweetened beverages to reduce obesity?

The sugar-sweetened beverage tax (Cukai ke atas produk minuman bergula).

Which spice from the ginger family reduced belly fat in animal studies but lacks human data?

Cardamom.

In rats, how did black versus green cardamom affect metabolic syndrome?

Black cardamom reversed visceral obesity and metabolic issues, whereas green cardamom increased adiposity and organ damage.

What did an 8-g daily dose of fenugreek fiber do in human subjects?

Increased satiety, reduced hunger, and lowered energy intake at the next meal.

Give two mechanisms by which ginger may support weight loss.

It can raise metabolism/fat burning and decrease fat absorption and appetite.

Which type of ginseng produced weight loss and gut-microbiota changes in a small human study?

Korean ginseng taken twice daily for eight weeks.

What bioactive compound in turmeric is linked to weight reduction?

Curcumin.

How much did bioavailable curcumin increase weight loss in a 30-day trial on overweight people with metabolic syndrome?

Weight loss rose from 1.88 % to 4.91 % of body weight.

How does higher protein intake influence hunger hormones?

It raises satiety hormones (GLP-1, peptide YY, CCK) and lowers the hunger hormone ghrelin.

Compare the thermic effect of protein with carbs and fat.

Protein: ~20–30 % of its calories burned during digestion; carbohydrates: 5–10 %; fat: 0–3 %.

If 100 kcal of protein are eaten, roughly how many usable calories remain after digestion?

About 70 kcal because ~30 % are burned via the thermic effect.

By how much can a high-protein diet boost daily calorie burn?

Roughly 80–100 kcal per day, and up to ~260 kcal during overfeeding.

In one study, raising protein to 30 % of calories cut daily intake by how much?

About 441 kcal per day without conscious calorie counting.

What effect does a high-protein diet have on late-night cravings?

It lowers late-night desire to eat and reduces preoccupation with food.

Why is protein crucial during weight loss for muscle preservation?

It reduces loss of lean body mass, helping maintain metabolic rate while fat is lost.

During hypo-caloric dieting, what protein intake (~g/kg) preserved lean mass in athletes?

About 2.3 g/kg body weight (≈ 35 % of total energy).

Name three commercial functional foods or supplements marketed for weight loss.

Examples include Melaleuca GC Control, Herbalife Formula 1 shakes, and whey protein powders (others: L-carnitine tablets, keto BHB capsules, green tea extract).

List two traditional habits thought to keep Japanese women slim.

Regular green-tea consumption and eating smaller portions (others: fermented foods, walking, seafood intake, martial arts practice).

Provide three foods highlighted as great for fat loss.

Fat-free Greek yogurt, blueberries, and hard-boiled eggs (also baby spinach, broccoli, protein shakes, beef jerky, spaghetti squash, potatoes, protein bars).

Define a caloric surplus and deficit in weight management terms.

Surplus: energy intake exceeds expenditure causing weight gain; deficit: intake below expenditure causing weight loss.

Which two hormones involved in energy balance are directly influenced by body fat levels?

Leptin and insulin (they signal energy status to the brain).

How much plain water does the Malaysian Food Pyramid advise daily?

6–8 glasses, with 1 glass = 250 mL.

How does protein overfeeding differ from fat overfeeding regarding energy expenditure?

Protein immediately elevates 24-h and sleeping energy expenditure, whereas excess fat calories do not.

What is diet-induced thermogenesis (DIT)?

The rise in energy expenditure above basal metabolic rate following food intake, driven largely by protein content.