In addition to exercise, the type of food you eat can also influence your m

etabolism. The food you eat can be burned to liberate energy, it can be converted into body weight, or it can be excreted. All foods release heat when they are burned. This release of heat is measured in kilocalories. A calorie is a unit of heat. Practically speaking, this unit is too small to be useful, therefore, the kilocalorie (1,000 calories) is the preferred unit in metabolism studies. The term Calorie (with a capital “C”) is synonymous with kilocalorie.

calorie: A unit of heat; specifically, it is the amount of energy required to raise the temperature of 1 gram of water 1 degree Celsius at 1 atmosphere.

kilocalorie (kcal): A unit of measurement that equals 1,000 calories, or 1 Calorie. Used in metabolic studies, it is the amount of heat required to raise the temperature of 1 kilogram of water 1 degree Celsius at a pressure of 1 atmosphere. The term is used in nutrition to express the fuel (energy) value of food.

The heat liberated from food is known as the thermic effect. Increased thermogenesis (heat production) correlates with increased oxygen consumption and an increased metabolic rate. The more heat your body produces, the more oxygen it needs, because heat cannot be liberated in the absence of oxygen. Food efficiency is simply a measure of how efficiently a particular food is converted to body weight. Foods with high food efficiency are prone to be converted to body weight, while foods with low food efficiency are prone to be burned as energy.

Understanding how the body will use the consumed calories can help you in setting up your nutritional program. Simply counting calories will not lead to loss of body fat. The heat liberated from a particular food, whether it is fat, protein, or carbohydrate, is determined by its particular molecular structure, and this structure determines its thermic effect. The higher the thermic effect of any particular food, the higher the metabolic rate will be. Know what the body is consuming; and, more importantly, know how the body will use the consumed calories. A method of determining the mix of fuels being utilized in the body is called the respiratory quotient (RQ), which provides a way to measure the relative amounts of fats, carbohydrates, and proteins being burned for energy.

respiratory quotient (RQ): A method of determining the “fuel mix” being used, giving us a way to measure the relative amounts of fats, carbohydrates, and proteins being burned for energy.

The respiratory quotient (RQ) is the ratio of the volume of carbon dioxide expired to the volume of oxygen consumed. Because the amounts of oxygen used up for the combustion of fat, carbohydrate, and protein differ, differences in the RQ indicate which nutrient source is being predominantly used for energy purposes. The formula for calculating RQ is as follows:

Eq. 1.2

The RQ for carbohydrate is 1.0, whereas the RQ for fat is 0.7. Fat has a lower RQ value because fatty acids require more oxygen for oxidation than the amount of carbon dioxide produced. The RQ for energy production from protein is about 0.8. The average person at rest will have an RQ of about 0.8; however, this result is from using a mixture of fatty acids and carbohydrates, not the protein itself, for energy production. Remember, proteins (broken down into amino acids) are not usually used for energy. In a normal diet containing carbohydrate, fat, and protein, about 40to 45 percent of the energy is derived from fatty acids, 40 to 45 percent from carbohydrates, and 10 to 15 percent from protein. However, this rate of energy production varies based on diet, physical activity, and level of physical training.

oxidation: The chemical act of combining with oxygen or of removing hydrogen.

Bible verses for today’s meditation and inspiration: Matthew E. McLaren

Philippians 2:5 ESV Have this mind among yourselves, which is yours in Christ Jesus,

Ephesians 4:22-24 ESV  To put off your old self, which belongs to your former manner of life and is corrupt through deceitful desires, and to be renewed in the spirit of your minds, and to put on the new self, created after the likeness of God in true righteousness and holiness.

Jeremiah 33:3 ESV Call to me and I will answer you, and will tell you great and hidden things that you have not known.

2 Corinthians 10:5 ESV We destroy arguments and every lofty opinion raised against the knowledge of God, and take every thought captive to obey Christ,

Matthew 15:11 ESV It is not what goes into the mouth that defiles a person, but what comes out of the mouth; this defiles a person.”

Colossians 3:1-2 ESV If then you have been raised with Christ, seek the things that are above, where Christ is, seated at the right hand of God. Set your minds on things that are above, not on things that are on earth.

Proverbs 17:22 ESV A joyful heart is good medicine, but a crushed spirit dries up the bones.

Luke 21:34 ESV “But watch yourselves lest your hearts be weighed down with dissipation and drunkenness and cares of this life, and that day come upon you suddenly like a trap.

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