The Diet UnitThe Diet Unit

I. Balanced DietI. Balanced Diet• Average person does not need supplementsAverage person does not need supplements

A. Some exceptions: Extreme Athletes, older A. Some exceptions: Extreme Athletes, older people who develop deficiencies, persons who people who develop deficiencies, persons who have poor diets.have poor diets.

*Excessive vitamins and mineral=Expensive *Excessive vitamins and mineral=Expensive Urine, toxicityUrine, toxicity

B.B. Protein Supplements and amino acids Protein Supplements and amino acids (building blocks of protein)(building blocks of protein)

1. Pros and Cons of supplements (Avg. person 1. Pros and Cons of supplements (Avg. person vs. Highly active) 50-70 grams per day ( wt vs. Highly active) 50-70 grams per day ( wt lifters, etc. up to 1 gm per lb of body weight)lifters, etc. up to 1 gm per lb of body weight)

Carbohydrates: The Big Debate:

How much should we eat?

Will excessive carbs cause fat?

When is the best time of day to consume carbs?

Bad carbs and Better carbs. What’s the difference?

Carbohydrates

Our body’s main source of fuel high energy, inexpensive and easily digested.

A. 50% food source should be carbohydrates

20-30% food source should be fat (carrier of vitamins)

12-20% food source should be protein ( builds muscles)

(Some popular trends among highly active people is 40-30-30 carbs, fat, protein)

B. The glycemic indexB. The glycemic indexGauges how quickly the body processes Gauges how quickly the body processes

foods. The quicker a food is processed foods. The quicker a food is processed such a white bread (Wonder), the less full such a white bread (Wonder), the less full we feel. Thus we end up eating more we feel. Thus we end up eating more calories than our body needs. Experts calories than our body needs. Experts estimate that 800 calories is all we can estimate that 800 calories is all we can process in one meal. Any extra becomes process in one meal. Any extra becomes stored as fat. Thus 5-6 small meals per stored as fat. Thus 5-6 small meals per day is much healthier than 2-3 huge day is much healthier than 2-3 huge meals.meals.

B. The glycemic indexB. The glycemic index

1.1. High index foods cause rise and fall effect and High index foods cause rise and fall effect and give us (white bread, some bagels, donuts, give us (white bread, some bagels, donuts, chips, cookies, cakes and candies.)chips, cookies, cakes and candies.)

2.2. Low index foods give sustained energy and fill Low index foods give sustained energy and fill us up faster. (Complex carbs like whole grain us up faster. (Complex carbs like whole grain breads, beans, fruits and vegetables.)breads, beans, fruits and vegetables.)

C. CannibalizationC. Cannibalization

Carbs are protein sparing.Carbs are protein sparing.

They prevent muscle from They prevent muscle from being eaten.being eaten.

Example: Starving children Example: Starving children with pot bellies. What’s with pot bellies. What’s going on here?going on here?

B. The glycemic indexB. The glycemic index

D. Too low carb diet can cause irritability, D. Too low carb diet can cause irritability, fatigue, muscle loss, and fat gainfatigue, muscle loss, and fat gain

E. Conclusion, eat a wide variety of complex E. Conclusion, eat a wide variety of complex carbohydrates in the low glycemic index carbohydrates in the low glycemic index range. Don’t over do the carbs, especially at range. Don’t over do the carbs, especially at night.night.

A.Keep fluid levels up even when not thirsty, A.Keep fluid levels up even when not thirsty, especially before and after exerciseespecially before and after exercise

B. Electrolytes-regulates muscle contraction, electric B. Electrolytes-regulates muscle contraction, electric impulses in body fluid.impulses in body fluid.

C. Replace electrolytes in body during and/or after C. Replace electrolytes in body during and/or after work as electrolytes lost through sweat, urination, work as electrolytes lost through sweat, urination, and respiration.and respiration.

D. Failure to replace electrolytes can cause severe D. Failure to replace electrolytes can cause severe cramping and excessive fatiguecramping and excessive fatigue

E. Examples of electrolytes found in foods are E. Examples of electrolytes found in foods are potassium, salt and chloridepotassium, salt and chloride

F. No caffeine-causes hyperness, and rise and fall effect-does not replace electrolytes

G. Clear fluids flush system and give us the feeling of fullness.

H. Salt pills will unbalance electrolyte levels.

I. 60% of our body is water, 70% of our muscle is water. At least 2 quarts of water should be consumed each day to ensure proper hydration. Extreme athletes can drink up to a gallon a day

How workout and diet affects the body during training

A. 45 minutes after a workout your muscles are busy restoring energy and removing waste in preparation of muscle building phase. This is known as the anabolic phase. During the anabolic phase, your metabolism is increased. Thus, you burn calories at an elevated rate…even long after the workout is over!

How workout and diet affects the body during training

B. Improper fuel can result in lack of nutrients and calories for muscle restoration. Severe cases can result in anorexia nervosa or cannibalization.

How workout and diet affects the body during training

C. After an intense weight workout the body is craving energy for restoration. Many athletes eat quality protein bars, etc to provide needed nutrients.

AVOID FAT AND SUGAR!AVOID FAT AND SUGAR!

A. Fat is essential to sustain life, as many vitamins & minerals are stored in fat.

B. Most Americans eat far more fat than the 20-30% required.

C. Excess fat in diet can contribute to heart disease & hypertension (high blood pressure)

D. Too much sugar can contribute to weight gain, as sugar is thought to be fat stimulating due to excessive calories.

AVOID FAT AND SUGAR!AVOID FAT AND SUGAR!

E. The biggest problem with sugar is high calories and rise and fall effect.

F. Extra calories will be stored as fat.

G. Once fat is stored, it can only be burned very slowly.

H. Remember, fat cells do not increase or decrease in number. They just grow larger as extra fat needs to be stored.

To figure the percentage of fat in a particular food item, do the following:

1. Add a zero to the total grams of fat, and divide that into the total number of calories of that product.

Example: A bag of potato chips reads 300 calories….the fat content is 15g

Add a zero to the 15 g and you get 150.(There are approximately 10 calories pergm of fat)150 = what % of 300??? Its 50% Therefore, we know this bag of chip is 50% fat.

EXAMPLE:

Diet Lesson Part 2Diet Lesson Part 2

After a weight loss crash diet, people often gain weight because our After a weight loss crash diet, people often gain weight because our bodies metabolism slows down in order to conserve calories.bodies metabolism slows down in order to conserve calories.

Thus the best way to lose a few lbs is to gradually reduce caloric intake of Thus the best way to lose a few lbs is to gradually reduce caloric intake of unnecessary fat and sugar and gradually increase exercise. The unnecessary fat and sugar and gradually increase exercise. The gradual approach will help you avoid the body going into starvation gradual approach will help you avoid the body going into starvation mode thus keeping the weight off. Remember! As you exercise and mode thus keeping the weight off. Remember! As you exercise and increase muscle mass your metabolic rate will increase.increase muscle mass your metabolic rate will increase.

Set point: Each body has a set metabolic level. We can change this, but Set point: Each body has a set metabolic level. We can change this, but very difficult as we need to transform our bodies. Adding muscle and very difficult as we need to transform our bodies. Adding muscle and cutting unwanted calories (Usually fat and sugar) will lower our set cutting unwanted calories (Usually fat and sugar) will lower our set point so long as we maintain exercise and a healthy diet.point so long as we maintain exercise and a healthy diet.

Diet Lesson Part 2Diet Lesson Part 2Why most weight loss diets don’t work or last very long….body senses starvation Why most weight loss diets don’t work or last very long….body senses starvation

because many desperate persons will be impatient and skip meals and avoid because many desperate persons will be impatient and skip meals and avoid eating correctly. Cutting unnecessary fat and sugar is good, but do not cut eating correctly. Cutting unnecessary fat and sugar is good, but do not cut fruits, vegetables, protein and carbohydrates unless your consuming way fruits, vegetables, protein and carbohydrates unless your consuming way more than you need.more than you need.

Treat your body like your most treasured possession. Analogy of an expensive Treat your body like your most treasured possession. Analogy of an expensive car. Don’t just maintain the exterior, but be sure to look under the hood. Your car. Don’t just maintain the exterior, but be sure to look under the hood. Your motor and other unseen body parts are more important.motor and other unseen body parts are more important.

Spread small meals out. Keep the metabolic fire stoked.Spread small meals out. Keep the metabolic fire stoked.

Don’t feel you have to eat everything on your plate. Don’t stuff yourself until you Don’t feel you have to eat everything on your plate. Don’t stuff yourself until you feel satisfied.feel satisfied.

Eat slowly, enjoy the food and conversation.Eat slowly, enjoy the food and conversation.

Diet Lesson Part 2Diet Lesson Part 2

Don’t eat when stressed. Get into the habit of walking or biking or Don’t eat when stressed. Get into the habit of walking or biking or just go to a favorite place!just go to a favorite place!

Listen to and love your body. It’s the only one you will ever have. Listen to and love your body. It’s the only one you will ever have. Some vegetable actually take more calories to digest than they Some vegetable actually take more calories to digest than they put into your body.put into your body.

Sugary calories don’t register with brain especially when in a Sugary calories don’t register with brain especially when in a beverage form thus trick the brain into thinking your body is beverage form thus trick the brain into thinking your body is not consuming calories. Result is non satieted appetite and not consuming calories. Result is non satieted appetite and the urge to eat more.the urge to eat more.

CONCLUSION…..

• Tues 12/1 Notes Part 1• Wednesday 12/2 Notes Part 2• Friday 12/4 Diet Test• Tuesday 12/8 Diet Video• Wednesday 12/16 Diet Project• Due