bnf 101-07 basic course
TRANSCRIPT
BNF 101-07
Basic Course - Introduction to Quantified Nutrition
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Learning outcomesLearning objectives
• To understand what is quantified nutrition
• To learn the importance of measuring food
• To learn about the precautions to be taken
while quantifying food
• To learn how to plan a diet
• To learn about common diet myths
Enable the students to:
• Determine the necessity for quantified nutrition
• Explain how to read food labels, calories and macros
• Determine how to set calories & macros to create a Diet Plan.
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Practical Importance of Today’s Learnings
●To learn how to quantify.
●To learn the basics of making a plan.
●Limitations of Calculators.
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Importance of measuring the food
● Every person has different requirements.● Different lifestyle.
● Weight Gain – Extreme Surplus
● Finding an approx. number, to start the plan from, is necessary.
● Thus, Quantification helps.
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Precautions to take while quantifying food
●Food should be measured rawFor example- 100 gms of raw rice can weigh different when cooked by different people. It's because of the water used and water evaporated while cooking.
●Don’t forget the oil used for cookingEven a single tbsp of extra oil used can have a significant calorie in it as it is calorie dense food item.
●Fruits and vegetables have calories as wellSome have very less and some have comparatively more calories.For example- Items like spinach and lettuce have very less calories when compared to the same quantity of potato/carrots.So add them in the plan.
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Finding BMR and TDEE
●Basal metabolic rate (BMR) is defined as the rate at which your body uses energy when you are resting in order to keep vital functions going.
●One of the way to BMR is by using original Harris Benedict equations such as below –
●TDEE or Total Daily Energy Expenditure is the sum of BMR, PAL & TEF.
●The activity related energy requirement is factored by multiplying the BMR is by an appropriate activity factor as shown in table -
Men BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)
Women BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)
The Harris–Benedict equations revised by Roza and Shizgal in 1984.
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Are Calculators Accurate?
• We are dealing with a living being, calculators or algorithms won’t work .• Chances of error is high.• Calculators are to give a reference value and might now always be accurate.
• People with same weight, height and age will show exact same values but in actual they may vary.
• The calculated TDEE can be used as a benchmark to start the diet.
• Following the diet with calories= calculated TDEE for 7-10 days
will give you an idea whether the actual TDEE is greater or lesser
than the actual TDEE.
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Setting up the calorie as per the goal
• To maintain the weightCalories in = TDEE
• To lose fat Calories in < TDEE
• To gain MuscleCalories in > TDEE
• Let’s assume somebody needs to lose fat and the TDEE is 2300 kcals• We can start with calorie deficit of 300 kcals
• Total Caloric intake = (2300 – 300) kcals = 2000 kcals
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Setting up the macros as per goal
• Total calories=2000 kcals
Protein• General requirement = 1.2 – 1.6 gms/kg of bodyweight(It was established in
macronutrient chapter)
• Person’s weight = 83.33 kgs
• Total protein intake = (83.33 x 1.2)gm = 100 gms (99.99gms to be precise)
• Calories from protein = 100 x 4 = 400 kcals
Total protein intake = 100 gms =400 kcals
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Setting up the macros as per goal
• Total calories = 2000 kcalsTotal Protein = 100 gms = 400 kcals
Fats• RDA of fat = 20-35 % of total calories(It was established in macronutrient
chapter)
• 20% of 2000 kcals = 400 kcals
• 400 kcals of Fat would mean 400/9 = 44.44 gms
Total Fat = 44.44 gm = 400 kcals
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Setting up the macros as per goal
• Total calories = 2000 kcalsTotal Protein = 100 gms = 400 kcalsTotal Fat = 44.44 gm = 400 kcals
Carbohydrate• RDA of carbohydrate(as per IOM ‘Institute of Medicine’) = 130 gms
We can have more to complete the rest of the caloric intake
• So let’s take 300 gms of carbohydrate = (300 x 4) kcals = 1200 kcals
Total Carbohydrate = 300 gm = 1200 kcals
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Diet Plan
• This is what our overall caloric value and macronutrient quantity looks likeTotal calories = 2000 kcalsTotal Protein = 100 gms = 400 kcalsTotal Fat = 44.44 gm = 400 kcalsTotal Carbohydrate = 300 gm = 1200 kcals
• Any combination of macronutrient quantity can be taken.• As per person’s comfort.
• As per person’s Diet History
• As per person’s culture and beliefs
• Now that you know the total calorie and macronutrient value you need to take, you can start measuring the food and track their calories to match the target values.
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Common Diet Myths
• Breakfast like a King, Dinner like a Beggar
• Do not eat after 7pm
• Quit rice, wheat if you want to lose weight
• Fasted cardio will help you lose weight faster
• Sugar, oil needs to be removed completely to be fit
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Summary of Learning
• We understood what is quantified nutrition and its importance.
• We learned the precautions that needs to be taken while quantifying our food.
• We learned how to plan a diet by setting up the calories and figuring out the macronutrient quantity.
• We busted some of the common fitness myths.
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