LECTURE 2 CHALLENGES AND ISSUES OF ENERGY INTAKE AND OBESITY .pdf

ISSUES AND CHALLENGES OF ENERGY INTAKE AND OBESITY NORSHAZILA SHAHIDAN, PHD. [email protected] NUTRACEUTICAL AND FUNCTIONAL FOOD SBP 3122 OUTLINE 01 ENERGY BALANCE 02 OBESITY OBESITY PREVENTION LOOSE WEIGHT DIETARY 03 AND MANAGEMENT 04 SUPPLEMENTS AND...

ISSUES AND CHALLENGES OF ENERGY INTAKE AND OBESITY NORSHAZILA SHAHIDAN, PHD. [email protected] NUTRACEUTICAL AND FUNCTIONAL FOOD SBP 3122 OUTLINE 01 ENERGY BALANCE 02 OBESITY OBESITY PREVENTION LOOSE WEIGHT DIETARY 03 AND MANAGEMENT 04 SUPPLEMENTS AND DIETS Introduction Energy intake and obesity are intertwined in a complex relationship that involves numerous issues and challenges. Energy intake plays a crucial role in overall health, as it provides the body with the necessary nutrients and fuel for various physiological functions. However, the positive and negative relationship between energy intake and health is complex and influenced by several factors. 01 Energy Balance The importance of energy balance ENERGY BALANCE Energy balance refers to the equilibrium between the calories consumed through food and beverages and the calories expended through metabolic processes and physical activity. The importance of energy balance: Weight management Metabolic Health Physical performance Nutrient availability Cognitive function Hormonal Regulation Weight management Energy intake and weight Effective weight management management When energy intake equals energy Effective weight management requires expenditure, weight remains stable. a holistic approach that addresses However, when energy intake exceeds dietary, physical, behavioral, and energy expenditure, weight gain occurs, and environmental factors influencing when energy intake is less than energy weight. expenditure, weight loss occurs. THE CONCEPT OF ENERGY BALANCE WEIGHT MANAGEMENT Caloric Surplus Factors Individual and Weight Influencing Variability Gain Energy Intake Caloric Deficit Factors Influencing Long-Term and Weight Loss Energy Sustainability Expenditure 02 Obesity Factors and Management Obesity Obesity is a complex, multifactorial condition characterized by excess body fat accumulation to the extent that it impairs health. It is typically assessed using body mass index (BMI), which is calculated by dividing weight in kilograms by height in meters squared (kg/m^2). A BMI of 30 or higher is considered obese. Obesity Risk Factors Environmental Genetic Behavioural Socioeconomic Medications Hormonal factors Imbalances  Obesity Obesity is associated with numerous health complications and increased risk of chronic diseases, including: Cardiovascular diseases (e.g., Certain types of cancer (e.g., hypertension, heart disease, stroke) breast, colon) Health Type 2 diabetes Osteoarthritis Consequences Dyslipidemia (abnormal blood Fatty liver disease lipid levels)  Obesity Impact on Quality of Life Obesity can significantly impact physical, emotional, and social well-being. It may lead to reduced mobility and stamina, decreased self-esteem, body image dissatisfaction, social stigma, discrimination, and impaired quality of life.  Obesity Prevention 03 and Management Obesity Prevention and Management Balanced Diet  Obesity Prevention and Management Active Lifestyle Obesity Prevention and Management Family and Friend Support System Obesity Prevention and Management Policies and Regulations  LOOSE WEIGHT DIETARY 04 SUPPLEMENTS AND DIETS HERBS Cardamom Cardamom is made from the seeds of a plant in the ginger family. It’s used worldwide in both cooking and baking but may also support weight loss. One animal study found that cardamom powder helped reduce belly fat in rats on a high-fat, high-carb diet. Similarly, another animal study showed that black cardamom in particular was effective in reducing both belly fat and total body fat in rats on a high-fat diet. Cardamom’s influence on weight loss in humans has yet to be investigated. HERBS Fenugreek is a common household spice derived from Trigonella foenum- graecum, a plant belonging to the legume family. Several studies have found that fenugreek may help control appetite and reduce food intake to support weight loss. One study in 18 people showed that supplementing with 8 grams of fenugreek fiber daily increased feelings of fullness and reduced hunger and food intake, compared to a control group. Another small study found that taking fenugreek seed extract decreased daily fat intake by 17%, compared to a placebo. This resulted in a lower number of calories consumed over the course of the day. HERBS Ginger Ginger is a spice made from the rhizome of the flowering ginger plant, Zingiber officinale. Often used in folk medicine as a natural remedy for a wide variety of ailments, some research indicates that ginger could aid weight loss as well. One review of 14 human studies showed that supplementing with ginger significantly decreased both body weight and belly fat. Another review of 27 human, animal and test-tube studies also concluded that ginger may help lower weight by increasing metabolism and fat burning while simultaneously decreasing fat absorption and appetite. HERBS Ginseng Ginseng is a plant with health-promoting properties that is often considered a staple in traditional Chinese medicine. It can be categorized into several different types, including Korean, Chinese and American, all of which belong to the same genus of ginseng plants. Many studies have suggested that this powerful plant could aid weight loss. One small study found that taking Korean ginseng twice daily for eight weeks resulted in quantifiable reductions in body weight, as well as changes in gut microbiota composition. Similarly, an animal study showed that ginseng combatted obesity by altering fat formation and delaying intestinal fat absorption. However, more high-quality, large-scale studies are needed to examine ginseng’s impact on weight loss in humans. HERBS Turmeric Most of its health benefits are attributed to the presence of curcumin, a chemical that has been studied extensively for its effects on everything from inflammation to weight loss. One study in 44 overweight people showed that taking curcumin twice daily for one month was effective in enhancing fat loss, decreasing belly fat and increasing weight loss by up to 5%. Similarly, an animal study found that supplementing mice with curcumin for 12 weeks reduced body weight and body fat by blocking the synthesis of fat. However, keep in mind that these studies use a concentrated amount of curcumin, far greater than the amount present in a typical dose of turmeric. More research is needed to examine how turmeric itself may impact weight loss PROTEIN Protein Changes The Levels of Several Weight Regulating Hormones Human weight is actively regulated by the brain, particularly an area called the hypothalamus. In order for your brain to determine when and how much to eat, it processes multiple different types of information. Some of the most important signals to the brain are hormones that change in response to feeding. A higher protein intake actually increases levels of the satiety (appetite-reducing) hormones GLP-1, peptide YY and cholecystokinin, while reducing your levels of the hunger hormone ghrelin. By replacing carbs and fat with protein, it will reduce the hunger hormone and boost several satiety hormones. This leads to a major reduction in hunger and is the main reason protein helps weight lose by eating fewer calories automatically. PROTEIN Digesting and Metabolizing Protein Burns Calories After eating, some calories are used for the purpose of digesting and metabolizing the food. This is often termed the thermic effect of food (TEF). Although not all sources agree on the exact figures, it is clear that protein has a much higher thermic effect (20- 30%) compared to carbs (5-10%) and fat (0-3%) (11Trusted Source). If we go with a thermic effect of 30% for protein, this means that 100 calories of protein only end up as 70 usable calories. PROTEIN Protein Burn More Calories (Increases “Calories Out”) Due to the high thermic effect and several other factors, a high protein intake tends to boost metabolism. It makes you burn more calories around the clock, including during sleep. A high protein intake has been shown to boost metabolism and increase the amount of calories burned by about 80 to 100 per day. This effect is particularly pronounced during overfeeding, or while eating at a caloric surplus. In one study, overfeeding with a high protein diet increased calories burned by 260 per day. By buring more calories, high protein diets have a “metabolic advantage” over diets that are lower in protein. PROTEIN Protein Reduces Appetite (Fewer Calories) Protein can reduce hunger and appetite via several different mechanisms. This can lead to an automatic reduction in calorie intake. In other words, people end up eating fewer calories without having to count calories or consciously control portions. Numerous studies have shown that when people increase their protein intake, they start eating fewer calories. This works on a meal-to-meal basis, as well as a sustained day-to-day reduction in calorie intake as long as protein intake is kept high. In one study, protein at 30% of calories caused people to automatically drop their calorie intake by 441 calories per day, which is a huge amount. So, high protein diets not only have a metabolic advantage – they also have an “appetite advantage,” making it much easier to cut calories compared to lower protein diets. PROTEIN Protein Cuts Cravings and Reduces Desire for Snacking Protein can have a powerful effect on both cravings and the desire to snack at night. This graph is from a study comparing a high-protein diet and a normal-protein diet in overweight men. In one study in teenage girls, a high-protein breakfast significantly reduced cravings. PROTEIN Protein Helps Prevent Muscle Loss and Metabolic Slowdown Losing muscle is a side effect of weight loss. Another side effect of losing weight is that the metabolic rate tends to decrease. Eating plenty of protein can reduce muscle loss, which should help keep your metabolic rate higher as you lose body fat. A high protein intake and heavy strength training are two incredibly important components of an effective fat loss plan. Functional Food for Weight Loss Functional Food for Weight Loss Dietary Supplements for Weight Loss Dietary Supplements for Weight Loss Thanks! Do you have any questions? [email protected] CREDITS: This presentation template was created by Slidesgo, and includes icons by Flaticon, and infographics & images by Freepik