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A little more about the Obesity conference.
A fair amount of time was spent on the subject of energy intake— I think most here are familiar with the drill on this subject. Too much of the wrong shit. There is a difference between the caloric and macro values list by the manufacturer on a given product (serving size) and what people perceive as being a portion. The concept is that , oh wow— a serving only has X carbs or X calories, but what many people actually put on their plate is their own mental perception of what a portion is and that may often be 2-5 times the actual listed amount. A very good reason to weigh your food. I have noticed the reality of this on some meals that have seen posted on FS. Photography often is difficult to get an accurate perspective, but what I have noticed is that this huge meal in the picture is only suppose to have 200 calories.
COMPOSITION OF ENERGY EXPENDITURE
24 hour energy expenditure (referred to as TEE) is broken down into three parts:
1. Thermal effect of food (TEF) which actually only accounts for 10% of our Total energy expenditure. (TEEj).
2. Resting energy expenditure (REE) 60-70% of our total energy expenditure. And is defined as the amount of energy required to digest, absorb and process the nutrients in the food we eat.
3. Lastly, there is energy expended in physical activity including exercise, washing dishes, washing the car, bathing the dog and so on. All the activity that you do just living your life. Even fidgeting, stretching your legs and adjusting your posture require energy expenditure.
A change in any one of these three components will shift the balance and potentially lead to weight gain or loss.
The actual contribution of The thermal effect of food to the overall 24 hour energy expenditure is very small— only about 10%. Depending on type of food and quantity eaten..pure protein has a thermal effect of about 25% our calorie intake. Carbohydrate and fat, much less with fat having the least thermal effect.
The biochemical pathway for storing fat calories from excess dietary fat in the body are more efficient than converting carbohydrates and proteins into their storage forms.. the thermal effect of food is higher for higher protein, higher carb meals than for a high fat meal.
Either way, in the scope of things, trying to reduce weight by manipulating diet composition alone would not contribute much to weight loss in the short term. The thermal effect of food (TEF) for obese people is blunted so weight loss using diet composition for its thermal effect alone would not produce significant results.
RESTING ENERGY EXPENDITURE——- 1 kg equals 2.2 lb.
THE REE (resting energy expenditure) amounts to about 24 calories/kg of body weight per day for the average person. This number accounts for about 70% of the TEE (total energy expenditure). So for instance a 75 kg man needs a baseline of about 1800 cal a day. There is a very slight variance in the REE from person to person, man to woman and in the African Americans and Asian populations. But, in most people, the variance range is very narrow. The most dramatic difference among individuals are seen in people with metabolic disorders like thyroid malfunction. The other variance might be seen in body composition, gender and race.. the effect of diet and exercise is huge and I will cover that separately on a later day.
Individual differences in body mass accounts for the greatest variation in resting energy expenditure (REE). . Muscles, organs,bone and fluids make up most of the lean body mass. The tissues and organs that contribute most are the liver, skeletal muscles, brain, heart and kidneys. The size of these organs are directly related to body size.
Obese people generally have a resting energy expenditure greater than a lean person simply because of the greater body size and relatively more lean body mass. Fat mass contributes very little to the REE (18%), that’s why it is important to include strength training in any weight loss exercise regime.. during weight loss you must maintain your protein intake in order to retain REE. The aging process itself causes organs to become less metabolically active resulting in decreased resting energy expenditure.
Another component of total energy expenditure is daily physical activity. It accounts for a minimum of 20% of our TEE. It is a huge focus of behavior modification in most weight loss and diet modification programs.
Research is being done continually on the obesity issue because of the huge negative impact it has on our medical system and our economy. Genetic and biological effects are at the forefront of research but as of yet there has been no direct causative limk.
The other area of research is in hormonal signaling of hunger and satiation or satisfaction signals, a very complicated feedback system that affects several psychological and behavioral systems.
The Satiation and thirst centers are located in the hypothalamus of the brain and is the control center for short and long term weight regulatory systems. Neurons in the satiety center receive messages from other hormones in the digestive system and in the adipose cells and they monitor both glucose and insulin.
Gotta stop— I’m tired and I’m sure the reader is as well. This is complicated stuf.f. . I hope FS allows something this long to go through.
View Diet Calendar, 09 February 2019:
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1430 kcal
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Fat: 61.11g | Prot: 55.75g | Carbs: 171.30g.
Breakfast: Cooked Green Peppers and Onions (Fat Added in Cooking), Market Pantry Finely Shredded Mexican Style Four-cheese Blend Cheese, Sarabeth's Orange Apricot Marmalade, Egg, Aqua de Jamaica (hibiscus ice tea), Oroweat Organic Thin Sliced 22 Grains & Seeds, Maxwell House International Cafe Orange, Welch's Concord Grape Fruit Juice Cocktail. Lunch: Driscoll's Blueberries, Chobani Nonfat Vanilla Blended Greek Yogurt (Container), Tru-Nut Powdered Peanut Butter, Ranch Granola, Chobani Nonfat Plain Greek Yogurt. Dinner: Pickled Beets, moki Bean soup, Red Lobster Cheddar Bay Biscuit, Honey, Mixed Salad Greens, Tomatoes, Bolthouse Farms Thousand Island Yogurt Dressing, Pure Leaf Honey Green Tea, Aqua de Jamaica (hibiscus ice tea), Pure Leaf Unsweetened Green Tea, Corn, Pig's Hocks, Kettle & Fire Beef Bone Broth. Snacks/Other: Pipcorn Popcorn, Cracker Barrel Extra Sharp Cheddar Cheese, Banana Bread with walnuts— Tyler Florence Food Network. more...
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1800 kcal
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Exercise:
Housework - 30 minutes, Studying - 1 hour and 30 minutes, Hiking - 1 hour, Swimming (slow) - 1 hour, Resting - 12 hours, Sleeping - 8 hours. more...
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