NUTR1023 Lecture Notes - Lecture 8: Lean Body Mass, Whole Grain, Mixed Nuts

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29 May 2018
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Module 4 lecture 8
1. Read the the study by Hu et al (2012) which investigates the effects of low fat and
low carbohydrate diets on body weight and other risk factors for chronic disease.
Then complete the following activities:
What type of study is this and what level of evidence does it provide?
Meta-analysis of randomized control studies (level 2)
How were low carbohydrate diets defined?
<45% CHO from diet
How were low fat diets defined?
<30% fat from diet
Which diet was most effective at causing changes in body weight, waist circumference and
other metabolic risk factors?
Both diets lowered weight and improved metabolic risk factors, but low carb diets
experienced a slightly (but statistically significant) lower reduction in total cholesterol, LDL,
and triglycerides, but greater increase in HDL. No significant difference in in body weight
reduction, waist circumference and other metabolic risk factors between the 2 diets.
Which type of diet do you think should be recommended to obese individuals wanting to
lose weight?
Low carb diets could be recommended to obese persons with abnormal metabolic risk
factors for the purpose of weight loss.
2. Read the the study by Layman (2009) which highlights how protein requirements
should be distributed throughout the day to ensure best use of dietary protein for
body functions. Then complete the following activities:
Explain the optimal distribution of protein intake throughout the day.
- At least 30g of protein should be consumed at more than one meal.
- This level is required to initiate repletion of body proteins.
- AMDR = 10-35%/ 15-25%
Describe some of the limitations associated with using per day guidelines for the intake of
protein.
- Supply and cost demand
3. Read the the study by Antonio et al (2014) which describes the changes in body
composition after consuming high amounts of protein over an 8 week period. Then
complete the following activities:
How much extra protein was consumed each day by the HP group?
On average consumed 4.4g/kg/d (5x more than recommended)
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Were there any statistically significant changes in body composition when participants
consumed extra protein in excess of recommendations?
There were no significant changes over time or between groups for body weight, fat mass,
fat free mass or percent body fat.
What is the thermic effect of food and why was it used as a possible explanation for the
body composition outcomes observed in this study?
Firstly, the thermic effect of food is is the amount of energy expenditure above the basal metabolic rate due to the cost of
processing food for use and storage. It has been shown that the greater the protein content of a meal, the higher the thermic
effect. Both young and old individuals experience an increase in resting energy expenditure after a 60 gram protein meal,
however the study concluded that there was no change in body weight or lean body mass. Henceforth, the study concluded
that a hypercaloric high protein diet does not contribute to a fat mass gain because the body uses more energy to process
proteins then there should be no gain in weight.
What type of protein was mostly consumed by the HP group in order to achieve the high
protein intake?
Commecially available whey and casein powder, otherwise their dietary protein was
obtained from normal food intake
Based on the results of this study, do you think that individuals involved in resistance
training should avoid consuming very high amounts of protein each day?
Eat recommended, try not to exceed, however, does not make any difference to fat gain.
4. Recall your own food intake for the 24hr period from midnight to midnight
yesterday:
5. Use the following ready reckoner to estimate the amount of each macronutrient
that you consume in your diet. You can also use other databases such as
www.calorieking.com.au for any foods that are not included in this ready reckoner.
You may need to use substitute food items to estimate nutrient intake.
Time
Food
Amount
7:00
10:00
12:00
2:00
- Just ‘ight cereal
- Skim milk
- Green grapes
- Dried cranberries
- Dried apricots
- Roasted almonds
- Wholegrain bread (Abbots)
- Ice-berg lettuce
- Tomato
- Cucumber
- Chicken thigh
- Yoghurt (vaalia, low fat)
1 cup
2/3 cup
12
30g
30g
40g
2 slices
3 leaves
¼ medium size
50g
90g
150g
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