Nutrition Unit Test Review

What Makes Us Fat Theory 1: Calories In Calories Out

Dr. George Bray: People gain weight when they eat more calories then they burn.

Caloric surplus = Weight gain +3500 calories = +1 pound

To lose 1 pound, you need to expend 3500 more calories than you consume. Consume 2,000 calories per day. Expend 2,500 calories per day. Caloric deficit: -500 -500 x 7 days = -3,500 = -1 pound

Caloric deficit = Weight loss -3500 calories = -1 pound

What Makes Us Fat Theory 2: It’s sugar, stupid!

Gary Taubes

Eating too much sugar stimulates the the hormone insulin. Increased insulin triggers hunger and causes calories not immediately burned to be stored as fat.

Carbohydrates Glucose (sugar) Insulin Fat accumulation.

Protein Functions

Tissue building and repair (muscle building).

Cell functioningEnzymes are proteins that facilitate biochemical

reactions. Often referred to as catalysts.

Body functioningHormones (insulin, oxytocin, somatotropin) Immune function (antibodies)Structural (keratin, collagen, elastin)

Energy source

How much protein do you need to build muscle?

Recommended Dietary Allowance (RDA) 0.36 grams per pound of bodyweight to avoid deficiency.

National Strength and Conditioning Association (NSCA) 0.4-0.6 grams per pound of bodyweight for active people

who engage in strength and endurance training

Popular belief from fitness community 1 gram per pound of bodyweight 2 grams per pound of bodyweight for weightlifters

From our article on Monday 0.5 grams per pound of bodyweight

Complete Proteins

Contains all the essential amino acids

Usually from animal-derived foodsMeatFishPoultryCheeseEggsMilk

Photo © Mark Adams/Superstock

Incomplete Proteins

Lacks one or more essential amino acids

By combining foods from two or more incomplete proteins, a complete protein can be made.

Usually from plant-derived foodsGrainsNutsBeansSeedsPeas

Photos courtesy of the USDA

Complementing Proteins Combination

Legumes and grains Beans and riceLentil soup with whole grain breadFalafel and hummus on whole-wheat pita

Nuts and grainsPeanut butter on whole grain bread (plus banana)

Dairy with seedsYogurt mixed with flax seeds

Simple vs. Complex Carbohydrates

Simple carbohydrates are more readily broken down to form glucose, which is then absorbed by the blood, causing a rise in blood sugar levels. However, complex carbohydrates take a longer time to get converted to glucose, and hence, do not cause a sudden rise in blood sugar levels. This is the reason why one is advised to eat more of complex carbohydrates.

Too Much Simple Carbohydrates

If we consume too much of simple carbohydrates, then the excess glucose formed is either converted to glycogen and stored in the liver, or gets converted to fat. This is the reason too much fast food, processed foods, and desserts are bad for you. You should always go for good carbs if you wish to stay healthy and fit.

List of Foods Rich in Complex Carbohydrates

Whole-grain products: Brown rice, whole-grain pasta, whole-wheat bread, whole oats, steel cut oatmeal, whole grain barley.

Fruits and Vegetables: Yams, sweet potato, kale, spinach, asparagus, apple, zucchini, potato, root vegetables, any fruits.

Legumes, nuts, and seeds: Peas, any beans, lentils, peanuts, almonds, cashews, flax seeds, sunflower seeds, walnuts.

Fats “Eating a low-fat diet is the key to losing weight and preventing

heart disease.” – Nutritionist and doctors have said for decades.

It is a low-fat myth!

It’s not the amount of fat you eat, it’s the types of fat you eat that really matter.

Bad fats increase bad cholesterol and your risk of heart diseases, while good fats protect your heart and support overall health.

Good fats such as omega-3 fats are essential to to physical and emotional health!

Pathway to Heart DiseaseBad Fats (Saturated and Trans) Bad Cholesterol (LDL)

Plague clogging arteries Heart Disease

Good vs. Bad CholesterolGood = HDL

Protect against heart disease and stroke

Bad = LDL Clog arteries

What influence your HDL and LDL? Dietary cholesterol (eggs) has modest impact. Biggest influence is type of fats your eat. Monounsaturated fats (olive oil, avocado) raise HDL and lower

LDL. Saturated fats (high-fat meats, cheese, lard) raise LDL. Trans fats (junk food) raise LDL and lower HDL.