Natural Weight Management

AAI wellness Class 2011

Metabolic Rate Measurements

Metabolic rate =

Calories burn rate

Energy expenditure : 1) Resting calories (70-80%)

2) Activity Calories

3) Exercise Calories

Why stomach is acidic?

Saliva: pH=6.0-7.0 Stomach: pH=2.0-2.5

it contains:

1) Pepsin

2) HCL

3) Intrinsic factor

4) Lingual ligase

Digestive Enzyme = 30 g/day secreted

Protein Proteases Starch Glycosidases Triglycerides Lypases Nucleic Acid Nucleases

Basal Metabolic Rate (BMR)

Female:

0.9 kcal/kg/hour X 24= 21.6kcal/kg/day

= 9.8kcal/lb/day Male:

1.0 kcal/kg/hour X 24= 24.0kcal/kg/day

= 10.9kcal/lb/day

Total Energy Requirement

BMR= Weight X 9.8

/10.9 kcal

= Thermic effect of food

= 10 % Physical activity

= 20%(stationary)

= 50% (heavy work)

Total Energy Output (TEO)

BMR= 9.8 cal X

=

10.9 cal X

= TEF= 10 % of food

consumed

= PAC=BMRX 20-50%

= TEO= BMR + TEF + PAC

=

Energy Balance

The body gains or loses fat based on energy balance

Energy intake=

Energy expenditure 3 states:

1. Normal

2. Negative

3. Positive

Protein 4 calories/gram RDA: 10-15 % of total

calories Adult: 1.76cal/lb/day Athletes:3.52/cal/lb/day To build up new proteins To replace worn out ones Essential amino acid come

from food (at least 20, 10 for children, 8 for adults

Adults:Isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan, valine,

Children: Argnine and histidine

Carbohydrates: 4 calories/g

RDA: 55-60% of total

calories Sugar: 10 % of total

calories Protein-sparing action Antiketogenic effect of

CHO-ketosis CNS glucose

dependent Sources for fiber

FATS: (Triglycerides) 9 cal/gram RDA: 30 % of total

calories 10% polyunsaturated 10 % saturated 10 % monounsaturated To provide energy source 3 essential fatty acids Fat soluble vitamins only be

absorbed in the presence of fat in the intestine

Used for making hormones and essential cell structures.

Unsaturated fats: Cis & Trans?

Cis fatty acid

double bonds are present in naturally occurring fatty acids. Low melting point.

Trans fatty acids:

double bonds occurring in hydrogenated fats

(peanut butter, margarine)

Body Fat Classification

Female:

Lean < 8%

Healthy <15%

Mild over fat <16-19%

Over fat <20-24%

Health Risk > 24%

Your body Fat:____%

Male:

Lean <15%

Healthy <15-23%

Mild over fat <24-27%

Over fat <28-33%

Health Risk > 33 %

Body Mass Index

Status Men Women

Underweight <20.7 <19.1

Acceptable weight

20.7-27.8 19.1-27.3

Overweight >27.8 >27.3

Severe overweight

>31.1 >32.3

Morbid Obesity >45.4 >44.8

How many calories of fat can eat per day?

To Maintain weight:

a) Your weight_____lbs

b) X 13= _______ cals (at

rest)

c) X 0.20=______ cals

(from fat)

d) /9=________g

(fat gram/day)

How many calories can you eat/day to lose fat?

To lose fat:

a) Your weight_____lbs

b) X 13 = cals

c) -500 cals = ______

d) X 0.20 =

e) / 9cals/g= g

fat gram allowed/day

How many calories does exercise burn?

Walking 1 mile

=100 cals Calories in 1pound of

body fat

=3500 cals Miles needed to walk/run

to burn 1 lb of body fat

= 35 miles

How long should you exercise?

Start: 5-10 min. Increase: add 2-5

min/day, until reach 40-60 min. Maintain: 40-60 min. until you reach desired

weight goal. Begin 3 days per week gradually increase to 5

days per week.

Case study ( sample calculation)

A female,54 years old Weight =146 lb Consumes2,236c/day Protein=58 g Fat=99.5 g CHO=263 g Calcium=800 mg

(RDA= 1200mg/day)

Evaluation of case study

Protein= 58g x 4cal/g

=232 cal/2236

=10.4%(10-15) Fat =99.5 g x 9 cal/g

=895.5 cal/2236

= 40% (30%) CHO= 263g x 4cal/g

= 1072 cal/2236

= 48% (55-60%)

Recommend Daily Allowence (RDA)

Energy Values:

FAT = 9 cal/g Protein = 4 cal/g CHO = 4 cal/g

RDA:

FAT 20-30 % Protein 10-15 % CHO 55-60 %

Calories Reduction: -Calculate the % how to reduce the fat/calories BMI= weight/height= 146lb/64in=2.28lb/in BMR=146lb X 9.8cal/lb=1430.8cals Physical(20)+Themic(10)= 30%Z X = 429.24cals Total energy esxpenditure=1430.8 + 429.24 =1860 cals Loss 1lb of adipose tissue= 450g X7.8cal/g=3500cals Wants reduce 2lb/wk=3500cals X 2= 7000cals/wk Cals reduce per day=7000cals/7days=1000cals/day Limitation per day=1860-1000= 860 cals/day Fat=30% X 860 =258/9=29g /day Protein=15 % X 860=129/4=32g/day CHO=55 % X 860=473/4=118g/day

Fat loss Summary

Consume less fat ( < 20 % of total calories)

Absorb less fat by add fibers Reduce 500 calories/day Use antioxidants to neutralize free radicals

release Exercise 3-5 days per week. Seek professional help if you are in health

risk

Daily Reference Value1500 calorie diet

Fat= 50g (30%X1500cal/9cal/g)

Saturated = 15 g

Unsaturated= 35 g Protein=37.5- 56.25 g (10-15% X1500c/4cal/g)

CHO =206-225 g (55-60%x1500c/4cal/g)

Develop your own free diet plan

5 steps: 1. Estimate calorie requirements for your present weight

2. Roughly calculate your present calorie consumption by recording food consumed in an average day

3. Start the free diet plan by reducing you present daily calorie intake by 500 calories

4. When weight loss slows reduce calorie consumption by a further 100cal/day

5. A free diet plan should consist of mainly natural foods low in calories and high in nutrients to help avoid any nutrient deficiency

Calculate the energy value of a meal

C a lcu la te

C H O3 0 g X 4 ca l/g

= 1 2 0 ca ls

P R O T E IN2 0 g X 4 ca l/g

= 8 0 ca ls

F A T1 0 g X 9 ca l/g

= 9 0 ca ls

T h e to ta l e ne rgyva lue o f a m e a l1 2 0 + 80 + 90

= 2 9 0 ca ls

Basic Diet Plan

B re ak fa st8 o z o f sk im m ilk

1 p oa ch e d e gg on 1 s lice toa st4 oz o f o ran g e ju ice

L un chL a rg e sa lad o f le ttu ce , to m a to , ce le ry , ra d ish , cu cu m b er

1 slice a m e ricen ch ee s , 1 sm a lll m u fin o r ro ll1 cup o f m i lk o r te a , 1 /2 cup un sw e ete ne d a p p le sa uce o r pe ar

D inn erB o u i lon , 4 oz lea n m ea t, f ish o r fow ll

1 cup b ru ssse l sp rou ts , 1 /2 cu p ca rr i ts,1 /2 cup p in ea p p le , te a o r co ffee

B a s ic D ie t1 00 0 ca lo ries

Our refreshment today

Protein = g X4cal/g

Fat= g X 9cal/g

CHO= g X4cal/g

Total energy value

= g + g + g

=

Healthy Weigh Loss

Healthy fat loss:

2 lbs/week by dieting and exercises

Combine with our natural

weight management

program

3-5 lbs /week

Top 10 Satiating FoodsSoup-Pennsylvania state university found two soups/day for weight loss average 16 lbs/year

Salad-Research from Penn State shows people who eat salad at the start of a meal wind up taking in fewer calories

Eggs-University of washington found who eat 30% protein diet less 44 calories than the 40%

Grapefruit-98 percent water and only 39 calories.

Fish-cooked white fish is proven to keep you full

Oatmeal-providing more protein per serving than any other grain as well as a good dose of fiber

Beef-Partner beef with a high fiber side dish (wild rice or bulgur)

Beans- global nutrition research shows that high fiber foods are processed slower and last longer in the stomach

Popcorn-Keeps your mouth moving longer than the same amount of calorie of other snacks

Apples- high water content means you get more food for less calories.

Natural Weight Management Initial evaluation &

differential diagnosis Individualized treatment

plan to treat “root” Speed up metabolic rates Natural protocols of 1) Acupuncture 2) Auricular therapy

3) Herbal formula 4) Herbal wrap & cream 5) Qi Gong therapy

Obesity Treated by Auricular Acupuncture 60 patients diagnosed as

pathological obesity (20 % > normal weight)

Each patient measured body weight, Bp, glucose & lipids level

Auricular points with electrical stimulation for 20 min. each session

Treatment was given three time a week for 1month.

The average weight loss was 12 lbs.( 3lbs/week)

Herbal Seed- Lose water and lbs

Semen Vaccariae Segetalis

Function & clinical use: Moves blood and promotes circulation and diuretic functions

Contraindication: pregnancy

Slim Crystal-natural herbal beverage to lower fatty acid

Active ingredients:Fructus crataegi, Fructus Forsythiae

Trichosanthis, Radix Astragl,Porio Cocos,Semen Plantaginis.Glycyrrhizae

Functions: Effect on lipid metabolism:

Fatty enzymes dissolves fat acid chain. It lower the serum cholesterol and triglerceride level. In the clinical trial studies, it found to lower the lipids level with one to two month of dosage.

Dosage: 1 bag a day, divide two time to drink,

dilute with warm water.

Slim Capsules

Active ingredients: Fructus crategi, Massa Fermentata

Semen Raphani, Pericarpium citri pee,

Rizoma Pinella,Poria Cocos.Fructus Forsythiae, Ginseng

Functions:Metabolic effect: Suppressing the appetite and increasing protein syntheisis

Lipid effect:: Lower cholesterol

Effect on stress: anti-stress by stimulates serotonin release

Gastrointestinal effect: It prevent on peptic ulcer and gastrictitis

Oprah’s Weight Loss Tip -you can too

Authentic premium Chinese Slimming Tea

Most effective weight loss

Benefit the digestion Lower the serum

lipids level Increase HDL, lower

LDL.

Passion Green Tea

Ingredients:

Green tea leaves,

1 of Oroxyli Indici flower

2 of Golden Lily flowers Functions:

1) Benefits heart functions

2) Nourishing skin

3) Regulate lipids level.

Outstanding Green Tea Ingredients:

Young green tea leaves,

8 of Jasmine flowers and

1 of globe amaranth flower

Functions:

1) Nourishes and hydrates skin,

2) Brightens eyes

3) Protects liver and

4) Reduces lipids level.

8 secrets of burn more calories

1. Eat right-calculate your food calories

5. Sleep well-increase your metabolism

2. Green Tea- Antioxidant, lower LDL

6. Taking adequate nutrition and vitamin(magnesium 400 mg/day)

3. Balance your energy

Intake= or < than expenditure

7.Avoid high potency estrogen ( retains salt and water)

4. Exercises moderate 8. Do not on diet- only imbalance your system