Factors affecting our food choices

Metabolic Rate - estimate 10 cal/lb IBW or get RMR test (breathing test)Body Composition.. amt. lean and amt. fat weight

Metabolic Syndrome/Insulin Resistance

Activity Level

Activity intensity

Stress -- physical and emotional

Pain

Factors affecting our food choices

Interpretation of results on scales

Social situation

Visual display -- colors, shapes, sizes, serving utensils,

Volume vs. Density

Environment

Weather

Factors affecting our food choices

Scarcity/Deprivation -- hoarding in, and out, of the body

Timing of meals

Dietary Composition of meals and snacks Protein, Carb, Fat Density Volume

Factors affecting our food choices and appetite

Hormones --

Estrogen/insulin/progesteroneGrehlin-increases -- from empty stomachNeuropeptide Y - increases

Leptin - decreases -- released from fat storesPYY - decreases - from amount of cal in lower gut

CCK - Cholecystokinin - decreases - with protein or fat in sm. Intestine…not carb.

Fat Intake, Calories and Weight

1 lb. Fat = 454 grams1 oz. Fat = 30 grams

If Fat amt. body burns/day = 60 Grams = 2 oz. If no Fat eaten = 7-8 Days to burn *

~1 lb. of fat (7 x 60 = 420)

IF 30 gm eaten/day = 14 days to burn <1 lb. Fat

*Assuming not overeating carbohydrates.

Components of Weight and Type of Nutrient just Eaten:

1 lb lean wt. = 4 oz carb or protein + 12 oz water = 454 g

4 oz =113 grams113 g x 4 calories/gram = 462 calories of carb and/or proteins

Components of Weight and Type of Nutrient just Eaten:

Stored 1 oz bread + 3-4 oz water = 4-5 oz weight 1 oz bread = 30 grams x 4 cal/g carb = 120 cal 120 cal of carb or protein = 4 oz. body weight

Stored 1 oz fat + 0 water = 1 oz weight - 1 oz fat = 30 grams x 9 cal/g fat = 270 cal 270 cal of fat = 1 oz body weight

Markers of Success

???

Markers of SuccessNew patterns of behaviorNew ritualsExperimentation - taking risksStrategiesLearning - Tracking - MonitoringAnalysisPlanningImproved body compositionEase in decisions

You say “ I passed up the doughnuts, but I don’t know why.”

Use food journals as a tool to track eating patterns…

Notice relationships between what is eaten, or not eaten….or triggers, satisfaction, hungers, situations, Environment.

Do not use Journals as an “compliance” tool.