METABOLISM: The sign for "metabolism" is done by holding both hands in "5"- handshapes palm back in front of the chest. Move the hands down, out to the side, up, and back in toward the center a bit.
Memory aide: Think of the sign for metabolism as representing the movement of blood around inside of your body.
Some people may use the two-handed sign "BURNING" to mean "metabolism.”
But when discussing nutrition and diet I prefer to apply the "BURNING" sign for the concept of “burning calories."
"Energy that we use for “shipping and handling” (processing) of fuels in our body is known as the thermogenic effect of food and is equal to approximately 10% of daily caloric intake.
For every 100 fat calories you expend around 3 calories in absorption and metabolism.
For every 100 carbohydrate calories you consume, your body expends 5 to 10 in absorption and metabolism.
For every 100 calories of protein calories you consume, your body needs 20 to 30 for absorption and metabolism."
3,500 calories equals about 1 pound (0.45 kilogram) of fat.
You need to burn 3,500 calories more than you take in to lose 1 pound of fat.
If you cut 500 calories from your typical diet each day, you will lose about 1 pound a week (500 calories times 7 days = 3,500 calories).
"Energy density is the number of calories (energy) in a specific amount of food.
High energy density means that there are a lot of calories in a little food. Low energy density means there are few calories in a lot of food."
Your Resting Metabolic Rate (RMR) is responsible for approximately 60 to 70% of your total energy expenditure.
"Researchers from the Harvard School of Public Health (HSPH) have found that eating five or more servings of white rice per week was associated with an increased risk of type 2 diabetes.
In contrast, eating two or more servings of brown rice per week was associated with a lower risk of the disease.
Replacing 50 grams of white rice (just one third of a typical daily serving) with the same amount of brown rice would lower risk of type 2 diabetes by 16%.
The same replacement (of white rice) with other whole grains, such as whole wheat and barley, was associated with a 36% reduced risk."
Greenland Eskimos, prior to the 1980s had perhaps the lowest prevalence of both heart disease and diabetes on the planet.
A 25-year study found that only one out of the 1,800 people monitored developed diabetes.
Their diet: almost entirely fat and protein, and only about 3 percent carbohydrates.
There are more than a dozen types of saturated fat.
Humans predominantly consume three types of saturated fat: