7.5.1 Energy balance

• Order the dietary strategies to maintain energy balance:

  1️⃣ Plan meals

  2️⃣ Eat whole foods

  3️⃣ Control portion sizes

  4️⃣ Stay hydrated
• Positive energy balance occurs when energy intake exceeds energy expenditure
• Positive energy balance leads to weight gain because excess energy is stored as fat
• What is the relationship between energy intake and energy expenditure in neutral energy balance?

  They are equal
• Energy intake refers to the total calories consumed from food and beverages.


  True
• Running on a treadmill increases energy expenditure.


  True
• What is energy intake defined as?

  Total energy consumed
• How does regular meal frequency influence appetite?

  Regulates appetite
• What is a potential effect of a high-carb diet on calorie intake?

  Higher calorie intake
• What happens to body fat during negative energy balance?

  Used for energy
• How does regular meal frequency help prevent overeating?

  Regulates appetite
• Eating regular meals helps regulate appetite and prevent overeating.


  True
• How does a high-protein diet affect satiety and calorie intake?

  Increases satiety, reduces intake
• Match the factor with its impact on energy expenditure:

  Activity Levels ↔️ Higher levels increase expenditure

  Basal Metabolic Rate (BMR) ↔️ Higher BMR increases expenditure at rest

  Thermic Effect of Food (TEF) ↔️ Increases expenditure temporarily
• What are the consequences of negative energy balance?

  Weight loss, muscle loss
• Staying hydrated by drinking plenty of water can reduce cravings
• Neutral energy balance occurs when energy intake equals energy expenditure.


  True
• Energy intake is the total amount of energy consumed from food and beverages
• Energy balance is the relationship between energy intake and energy expenditure
• A high-protein diet increases satiety and reduces calories
• Positive energy balance can lead to weight gain and increased risk of cardiovascular diseases.

  True
• Negative energy balance leads to weight loss.


  True
• Increasing exercise and reducing calorie intake can lead to negative energy balance.


  True
• Negative energy balance occurs when energy expenditure exceeds energy intake
• What does energy expenditure refer to?

  Calories burned by the body
• What are the key factors influencing energy intake?

  Diet and nutrition
• Energy expenditure is the total amount of energy burned by the body for daily activities and exercise
• Different macronutrients have varying caloric values
• Energy balance is the relationship between energy intake and energy expenditure
• Neutral energy balance maintains stable body weight.

  True
• What increases energy expenditure according to the example provided?

  Running on a treadmill
• Different macronutrients have varying caloric values
• A high-carb diet can lead to higher calorie intake if not balanced
• A high-carb diet can lead to higher calorie intake if not balanced
• Someone who exercises regularly will have a higher energy expenditure than someone sedentary.


  True
• Order the examples based on their effect on energy balance:

  1️⃣ Consistently eating fast food without exercise

  2️⃣ Following a strict diet and engaging in intense workouts
• Combining cardio and strength training is optimal for calorie burning and muscle maintenance.


  True
• What is the definition of energy balance?

  Intake vs. expenditure
• Energy expenditure is the total amount of energy burned by the body for daily activities and exercise.


  True
• Regular meals help regulate appetite and prevent overeating