HS - Chapter 5 (Weight Management)

obesity definition

a point at which excess fat can lead to serious health problems

bmi for obesity

30 or greater

what causes obesity

results from increased caloric intake and decreased activity

obesity is becoming an ___________

epidemic 

diseases obesity causes

• coronary heart disease

• hypertension

• high cholesterol levels

• diabetes

• certain cancers

• psychological maladjustment

• accidents

overweight bmi

greater than 25

percentage of US adults that are overweight 

over 71%

percentage of US adults who are obese

39.8%

how body weight affects wellness

• cardiovascular disease

• type 2 diabetes

• cancer

• psychological maladjustment

• higher accidental death rate

factors that determine body shape and type 

hereditary 

the greatest influence on people’s perception of what constitutes “ideal” body weight

the media

yo-yo dieting

frequent fluctuations in weight and send the wrong message to the brain, leading people to gain weight

• constant shrinking and growing causes micro tears in the blood vessels

disease yo-yo dieting leads to 

atherosclerosis 

LCHP

Low-Carbohydrate/High Protein diets

majority of weight loss in a LCHP diet

protein and water

LCHP diet premise

• carbs and insulin lead to weight gain

• protein increases metabolism and suppresses hunger

undesirable effects of LCHP diets

• loss of vitamin B, calcium, and potassium

• weakness, nausea, lightheadedness, and fatigue

• constipation

• bad breath

what DASH stands for

Dietary Approaches to Stop Hypertension

goal of DASH diet 

heart healthy diet to lower high blood pressure 

foods of the DASH diet

plant-based foods like:

• fruits

• vegetables

• whole grains

• nuts

• seeds

• dried beans

• fat-free or low-fat dairy products

• fish

• poultry

Furthermore, it has less sodium, fats, red meats, sweets, added sugar, and sugary beverages

calorie intake for the DASH diet

1,600 to 2,200 calories

macronutrient composition of the DASH diet 

• 50 to 60 % carbohydrates

• less than 30% fat

• 15 to 20% protein.

volumetrics eating plan

• maximizing volume and limiting calories by emphasizing high-water content or low-fat foods

caloric intake for volumetric eating plan

reduced by 500-1,000 calories

macronutrient composition of the volumetrics diet 

• approximately 55 % carbohydrates

• less than 30 % fat

• more than 20% protein.

flexitarian diet

• plant-based (vegetarian) diet with no strict rules and the flexibility of an occasional meal

caloric distribution of the flexitarian diet

• 300 calories for breakfast

• 400 calories for lunch

• 500 calories for dinner

• 2 150 calorie snacks

macronutrient consumption of flexitarian diet 

• less than 60% carbs 

• less than 30% fat 

• 15% protein 

intermittent fasting

alternating intervals of fasting or limited caloric intake for up to 3 days per week along with normal eating on non-fasting days

people that fasting puts in danger

• diabetics

• individuals with heart conditions

• pregnant women

• people on certain medications

initial phase of the Best Life Diet plan 

encourages exercise and a recommended eating schedule 

second phase of Best Life Diet plan

requires a reduction in caloric intake through consumption of healthful foods to satisfy hunger

• deals with emotional eating

caloric intake for the Best Life diet

about 1700 calories with daily moderate physical activity

macromolecule composition of the Best Life diet

• 50% carbs 

• 30% fat 

• 20% protein 

weight watchers diet

dieters are given a daily point allowance in which calorie-dense foods with a higher fat content, simple carbohydrate content, or both are given more points

how points are determined in the weight watchers diet

using the weight watchers point calculator formula that looks to create an approximate 1,000-calorie-per-day deficit

macromolecule composition of the weight watchers diet 

• 50% carbs 

• 30% fat 

• 20% protein 

ornish diet

very low-fat, vegetarian-type diet

restrictions of the ornish diet

not allowed to eat:

• alcohol

• meat

• fish

• oils

• sugar

• white flour

caloric intake of the ornish diet

15,000 calories

macromolecule composition of the ornish diet 

• 75% carbs 

• 10% fat 

• 15% protein 

zone diet

proposes that proper macronutrient distribution is critical to keep blood sugar and hormones in balance and thus prevent weight gain and disease

daily caloric intake of the zone diet

1,100 calories for women and 1,400 for men

macromolecule composition of the zone diet 

• 40% carbs 

• 30% fat 

• 30% protein 

atkins diet

• a LCHP

• all carbs are eliminated during the first 2 weeks

• afterwords, very small amounts of carbs are allowed (most often in the form of fruits, veggies, and wine)

caloric intake for the atkin diet 

about 1500 calories 

macromolecule composition of the atkins diet

• 60% fat

• 30% calories

• 10% calories

south beach diet

emphasizes low-glycemic foods thought to decrease cravings for sugar and refined carbohydrates

• sugar, fruits, and grains are initially eliminated

phase two of the south beach diet

some high-fiber grains, fruit, and dark chocolate are permitted

caloric intake for south beach diet

1400 calories a day

macromolecule composition for south beach diet

• 40% carbs 

• 40% fat 

• 20% protein 

glycemic index diet

based on the system of ranking carbohydrate foods according to how much each food raises the person’s blood sugar level

• low glycemic foods are are recommended

caloric intake for glycemic index diet

between 1000 and 1500 calories a day

macromolecule composition of glycemic index diet

• 40% carbs 

• 30% fat 

• 30% protein 

biggest loser diet

based on a TV show

• encourages small, frequent meals that emphasize calories from fruits, vegetables, lean protein sources, and whole grains

• food journal to monitor intake

• increase physical activity

caloric intake of biggest loser diet

1200 to 1800 calories

macromolecule composition of biggest loser diet 

• 45% carb 

• 25% fat 

• 30% protein 

mediterranean diet

emphasizes daily fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices; seafood at least twice a week; and poultry, eggs, cheese, yogurt, and red win in moderation

• sweets and red meats are special occasions only

• physical activity

macromolecule composition of the mediterranean diet

• 40-50% carbs

• 25-40% fat

• 10-20% protein

the ketogenic (keto) diet 

• used to help decrease the frequency of epileptic seizures in children 

• low carb/high fat diet 

• sharp decrease in carbs lead to the production of ketone bodies - uses these rather than carbs for energy

macromolecule composition of the Keto diet

true diet has 90% of calories from fat, other variations consist of:

• 75% fat

• 20% protein

• 5% carbs

paleo diet

• devoid of all ultra-processed foods, refined sugars, and dairy

• based on animal protein, low carbs, primary lean meats, nuts, and berries

• based on the fact that ancient humans rarely developed cardiovascular disease or cancer - they were also more active

macromolecule components of paleo diet

• 19-35% protein

• 22-40% carbs

• 28-47% fat

weight loss myths 

• cellulite is bad fat or some other substance to get rid of 

• spot reducing can be done by specialized exercises focused on a particular area 

three assumptions that weight control are centered around

1. balancing food intake against output allows a person to achieve the recommended weight 

2. overweight people eat too much

3. the human body doesn’t care how much (or how little) fat it stores

eating disorders 

medical illnesses that involve crucial disturbances in eating behaviors thought to stem from some combination of environmental pressures 

what causes eating disorders?

combination of individual, family, and social pressures

anorexia nervosa

• self imposed starvation to lose and maintain very low body weight

• weight gain is feared more than death from starvation

• patients often exhibit obsessive and compulsive behaviors and deny their condition

side effects of anorexia nervosa

• malnutrition

• amenorrhea

• digestive problems

• extreme sensitivity to cold due to low body temperature

• hair and skin problems

• fluid and electrolyte abnormalities

• injuries to nerves and tendons

• immune function abnormalities

• anemia

• growth of fine body hair

• mental confusion

• lethargy and depression

• osteoporosis

diagnostic criteria of anorexia 

• refusal to maintain body weight over a minimal normal weight 

• intense fear of gaining weight or becoming fat, even though underweight 

• disturbance in the perception of body weight, size, or shape 

• amenorrhea in postmenarchael females 

treatment for anorexia nervosa

• depends on how soon interventions begin

• generally need a professional

• modify your environment

• restore proper nutrition

bulimia nervosa

• binge eating followed by the purging of the stomach’s contents

• more prevalent than anorexia nervosa

• tend to be emotionally insecure and abnormally concerned with food and body weight

criteria of bulimia nervosa 

• recurrent episodes of excessive eating over a relatively short period of time in which there is a loss of eating control

• recurring inappropriate compensatory behaviors to prevent weight gain, such as self-induced vomiting, laxative misuse, diuretics, enemas, or excessive exercise 

• self-evaluation is unduly influenced by body shape and weight 

• binge eating causes marked guilt and distress 

side effects of bulimia nervosa

• cardiac arrhythmias

• amenorrhea

• kidney and bladder damage

• ulcers

• colitis

• tearing of the esophagus and stomach

• tooth erosion and gum damage

• general muscular weakness

binge-eating disorder

• most common of the three eating disorders; about 2% of american adults

• uncontrollable episodes of excessive eating

• no purging

• overweight or obese

triggers of binge-eating 

depression, anger, sadness, boredom, and worry 

orthorexia

• an eating disorder characterized by a fixation with healthy or righteous eating

• individuals attempt to eat organic foods only and avoid anything that isn’t “pure in quality”, often eliminating entire food groups

pregorexia

• fear of gaining the recommended 25-35 pounds of weight during pregnancy

• excessive dieting and exercising

health risks of pregorexia 

• anemia

• hypertension 

• depression 

• malnourished babies that could be born with birth defects or miscarriage 

drunkorexia

• individuals who decrease caloric intake or skip meals to save those calories for alcohol and binge drinking

• close to 30 percent of female college students engage in drunkorexic behavior

risk of drunkorexia

increases risk for alcohol poisoning, unplanned sexual relations, and raises the risk for heart and liver disease

anorexia athletica 

• people who engage daily in compulsive, lengthy, and rigorous exercise routines to reach and maintain low body weight 

health risks of anorexia athletica

depression and fatal heart disease 

treatment for eating disorders

• counseling or health center

• local hospital offer treatment for these conditions

• communities have support groups

composition of the total daily energy requirement

(1) Resting metabolic rate (RMR)

(2) The thermic effect of food (TEF)

(3) Physical activity (PA)

setpoint theory 

theory that a body has an established weight and strongly attempts to maintain that weight = weight regulating mechanism 

what a setpoint controls

appetite and amount of fat stored - some people have high settings and some have low

how to maintain fat storage setpoint

Under strict calorie reduction (lower input), the body makes extreme metabolic adjustments, lowering the basal metabolic rate (BMR).

factors that lower the body fat setpoint 

• exercise 

• diet high in complex carbs 

• nicotine 

• amphetamines 

factors that raise the body fat setpoint

• a high fat and simple carb diet

• near-fasting diets

• possibly, artificial sweeteners

amount and rate of weight loss

related to the person’s excess body fat and LBM at the start of the program

in the beginning, men have a ___________ rate of weight loss and LBM, but over time, the loss rate becomes ___________ to that of women  

faster, similar 

foods with high amounts of ________ and ________ will fill the stomach with fewer calories

water and fiber

feelings of satiation

come as food breaks down and specialized receptors sense levels of glucose, fatty acids, and amino acids in the bloodstream. As the brain sense these nutrients, appetite slows

ghrelin 

• produced in the stomach and stimulates appetite

leptin

• produced by fat cells and reduces appetite

• resistance due to lack of physical activity, stimulating eating

materials that play a role in appetite

ghrelin and leptin 

daily distribution of total calories

• 50-60% carbs (mostly complex)

• less than 30% fat

• 20-30% protein

importance of breakfast

• skipping breakfast increases hunger later in the day, as well as levels of a neurotransmitter that increases the desire for simple carbs

• people who eat larger breakfasts are more likely to lose weight than those who eat a larger dinner

negative of liquid calories 

produce a spike in blood glucose that is quickly removed from the bloodstream and leads to cravings for more food once the blood glucose level drops