40 Questions
Which of the following is a reason why losing lean muscle tissue is bad for dieters?
It can harm your aesthetics
What percentage of weight lost by most dieters is lean muscle tissue?
25 percent
What is catabolism?
The process of breaking down lean muscle tissue
Which group of dieters lost more muscle in an experiment?
Aggressive dieters
What is the recommended macronutrient for dieting and muscle building?
Protein
What is the term used to describe the appearance of losing muscle but still having excess body fat?
The skinny-fat look
Which macronutrient burns more calories?
Protein
What is the main purpose of Protein Breakthrough?
To provide a high-protein diet option
What percentage of lean muscle loss was observed in the high-protein diets?
11 percent
What happens to your metabolism when you lose lean muscle tissue?
It decreases
Which of the following is NOT a characteristic of the standard American diet (SAD)?
High nutrients
What is one of the main reasons why increased protein helps with weight loss?
It increases anabolism
What is one of the main improvements of every diet compared to the SAD?
Higher nutrient content
What does the text suggest is the main reason why diets are improvements on the SAD?
Lower net calorie intake
What is the topic that will be explored in the next chapter?
The reasons why diets fail
Which factor is NOT mentioned as a reason why every diet works?
Increase in protein
What is the standard American diet commonly referred to as?
SAD
What is the main focus of the book mentioned in the text?
Exploring the pros and cons of every fundamental diet
What is the key to making virtually every diet work long term, according to the text?
Intelligently designing your diet to patch nutrient deficiencies
What is the main cause of health consequences from 'junk food', according to the text?
Overeating calories
Why does every diet work for weight loss?
Because they all create a caloric deficit
Why has focusing exclusively on 'calories in, calories out' failed the majority of people?
Because it doesn't take into account hormonal factors
What is the result of overconsumption?
Obesity and modern lifestyle diseases
What do the laws of thermodynamics state about weight loss?
Weight loss happens when you burn more calories than you eat
What is the main reason why every diet works for weight loss?
Because they all create a caloric deficit
What is the main point being made about weight loss?
Weight loss is primarily determined by the number of calories consumed
What did the Twinkie Diet experiment demonstrate?
Caloric restriction is more important than the type of food consumed for weight loss
What did Cole Robinson's McDonald's Snake Diet experiment show?
Eating only McDonald's can lead to weight loss
What is the core goal of the book mentioned in the text?
To remove guilt and shame associated with eating and provide a comprehensive approach to weight loss
What is the main point being made about CICO in the text?
CICO is impacted by various variables such as hormones and anabolism
Which of the following is a potential pitfall of many diets?
Nutrient deficiencies
What is the main consequence of a leptin-resistant brain?
Increased hunger
What does Chapter 29 of the book cover?
Gut biome BIOptimization
Which nutrient deficiency can lead to a lower metabolism?
Iodine
What is the main focus of Chapter 31 of the book?
Leaky gut and food sensitivities
What is one of the significant consequences of nutrient deficiencies?
Compromised body systems
What is the term used to describe diets that don't remove sources of inflammation and repair leaky guts?
Inflammatory diets
Which chapter of the book covers tests for leaky gut and food sensitivities?
Chapter 31
What is the main focus of Chapter 29 of the book?
Gut biome BIOptimization
Which of the following is a consequence of a leptin-resistant brain?
Increased hunger
Study Notes
The Truth about Calories and Metabolism in Dieting
- 97% of dieters regain most of their weight in the long run, while only 3% are successful in keeping weight off without sacrifices or compromises.
- There are breakthrough strategies to maximize calorie burn and achieve aesthetic goals without jeopardizing health and wellness.
- Emotional eating can interfere with dieting goals, and unlocking underlying emotions and traumas is key to defeating overeating and unhealthy habits.
- Creating a personal strategy to combat genetics is crucial for lifelong victory in health, performance, and aesthetic goals.
- Three critical tools for permanent and safe weight loss are refeeds, diet breaks, and reverse dieting.
- Starvation survival mechanisms are built into our DNA, making weight loss challenging. These mechanisms include lowering leptin, testosterone, and thyroid function, increasing ghrelin, prompting fat cells to store more fat, and burning lean muscle mass.
- Our genetic programming has not adapted to modern sedentary lifestyles and easily available, calorie-loaded foods, leading to an obesity pandemic.
- Food companies engineer hyper-palatable foods with intense flavorings, high-fructose corn syrup, salt, and fat to hijack our brain's reward mechanisms.
- Certain types of food can be addictive, activating the same brain areas as drugs like heroin.
- The body's self-defense mechanisms, such as hunger and cravings, encourage overeating and regaining lost body fat for survival.
- Aggressive weight loss programs that activate starvation survival mechanisms have close to zero chances of long-term success.
- Cutting-edge weight loss strategies include refeeds, diet breaks, and reverse dieting to make the body feel safe and avoid the yo-yo diet cycle.
Find out how movement and NEAT (non-exercise activity thermogenesis) affects your metabolism and calorie burn. Discover the surprising ways everyday actions like restless legs or animated arm movements can impact your energy expenditure. Take this quiz to learn more about the fascinating connection between movement and metabolism.
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