Advanced Nutrition for Weight Loss

Assessment Questions

Please answer all of the following questions then email your assessment
answers back to us at advancednutritionforweightloss@gmail.com or post them
back to us at Centre of Excellence Online, 26 Woodford Road, Poynton,
Stcokport. SK12-1DY:

An investigation into Population Weight Gain, Weight

Management and Weight Management Limitations

1. What are the main causes of obesity? Mention at least 5 causes (5 marks).
2. Mention 5 serious health complications associated with obesity (5 marks).
3. Give some statistics regarding the obesity levels in the UK and worlwide (5
marks).
4. Explain why people usually fail to lose weight or fail to maintain it (10 marks).
5. What are the main causes of childhood obesity? Explain in detail (5 marks).
6. Describe 5 serious health complications associated with childrens obesity (5
marks).
7. What makes a weight management program successful? Mention at least 5
characteristics of a successful and safe program (15 marks).
8. Medical Trigger. What is it? And, why it is considered a beneficial trigger?
(15 marks).
9. According to the National Weight Control Registry, there are six key strategies for
long-term success at weight loss. Mention all six of them. (15 marks)
10. What is BMI? Define it and calculate the BMI of a 30 year old lightly active
man with 180 cm height and 92 kg weight (20 marks).
An investigation into dietary guidelines

1. Define the term DRVs and mention the general DRVs for Total Fats,
Carbohydrates, Fibre and Protein (5 marks).
2. What is the recommended intake for saturated fats, PUFAs and MUFAs? (5
marks).
3. What is the recommended intake for phosphorus? Mention at least 5 sources of
phosphorus (5 marks).
4. What is the recommended intake for calcium? Mention 5 functions of calcium (5
marks).
5. What is the recommended intake for vitamin E? Mention 5 food sources of
vitamin C (5 marks).
6. A young woman is suffering from iron deficiency anaemia. Mention at least 5
sources of good-bioavailability iron that she needs to consume frequently in order
to recover from her condition (5 marks).
7. Calculate the DRVs for protein and total fat for a 20 year old basketball player
with weight: 80 kg and height: 1.80 cm (15 marks).
8. Calculate the DRVs for Polyunsaturated and Monounsaturated fats for a 25 year
old woman with weight: 53 kg and height: 1.58 cm (15 marks).
9. Calculate the BMI and maintenance calories of a middle aged sedentary man with
weight: 79 kg and height: 1.75 cm (20 marks).
10. What are the maintenance calories of a young male with height 1.78 cm, weight
88 kg that follows a slightly active lifestyle? How many calories per day he needs
to consume in order to lose approximately 6 kilos of weight? How long will it take
him? (20 marks).
Physical Activity and Exercise

1. What are the main benefits of exercise? Which health conditions are associated
with poor exercise habits? Mention at least 4 serious conditions (10 marks).
2. Mention 3 UK Public Health initiatives focusing on the promotion of physical
activity (10 marks).
3. What are the main benefits of cardio training? (10 marks).
4. Explain why resistance training is vital for fat loss (10 marks).
5. Approximately how many calories are burned with 45 minutes of weight lifting?
(10 marks).
6. Why light meals and snacks are necessary before and after workout? (10 marks).
7. Give examples of 5 pre workout snacks (5 marks).
8. Give examples of 5 post workout snacks (5 marks).
9. Why fibre should not be consumed before exercise? (10 marks).
10. A 47-year old man weighing 72 kg is exercising for about 45 minutes every
morning. Calculate the amount of carbohydrates he needs to consume after
workout (20 marks).
Key Components for Successful Weight Control

1. What are the main rules that should always be taken into account when trying to
lose weight and fat? (10 marks).
2. Understand and explain how the carbohydrate craving cycle works (10 marks).
3. Why is it better to start your meal with the vegetable part?
4. Mention five food sources rich in antioxidants (5 marks).
5. Mention five food sources rich in essential fatty acids (5 marks).
6. Explain why/how water consumption is crucial for effective weight loss (10
marks).
7. Explain how fibre enhances weight loss. Mention five sources of soluble and 5
sources of insoluble fibre (10 marks).
8. Appetite Suppressant Herbs: Explain their function and give five examples of
herbs (15 marks).
9. Explain why chromium can aid weight reduction. Mention five food sources high
in this metal (15 marks).
10. Gymnema Sylvestre is a very popular herb of Ayuverdic medicine that the last
years got a great attention from weight loss experts of the Western world because
of its beneficial effects to weight loss. Explain how exactly it affects weight (20
marks).
The Fat Loss Programme

1. Why carbohydrates need to be avoided during the phase 1 of the fat loss program?
(5 marks).
2. Mention the top 5 safest oils for cooking (5 marks).
3. What is BCAA and how it can aid weight reduction? (10 marks).
4. Define the term insulin sensitivity and explain why insulin sensitivity is so
important for fat loss (15 marks).
5. Insulin sensitivity Vs Insulin resistance: Explain their differences (15 marks).
6. Explain how a person can increase his insulin sensitivity (15 marks).
7. How insulin sensitivity can be measured? (10 marks).
8. Mention five natural supplements associated with weight loss and explain how
they work (15 marks).
9. Why is a treat day important when following the 14 day fat loss program?
10. Mention the five important steps that need to be followed in the 14 day fat loss
program (10 marks).
Important Facts about Protein, Fats, Vegetables and Water

1. Mention 5 important functions of protein.

2. What is an essential amino acid?
3. Mention five vegetarian sources of good quality protein.
4. What is the difference between a monounsaturated fatty acid and a
polyunsaturated fatty acid?
5. What are the dangers associated with excess consumption of omega 6?
6. Name 5 important functions of water and explain in detail.
7. Mention 10 health complications that can be prevented with high consumption of
vegetables.
8. The powerful phytochemical lutein can be found in which vegetables?
9. The powerful phytochemical resveratrol can be found in high amounts in which
fruit?
10. A 39 year old male teacher weighs 75 kilos and his height is 178 cm. He wants to
maintain his weight. Calculate his DRVs for calories, carbohydrates, protein and
fat.
Anatomy and Physiology of the Human Body

1. Define metabolism and mention the factors determining an individuals BMR (15
marks).
2. Mention 2 natural metabolism boosters and explain how they work (5 marks).
3. What is the main function of the small intestine? (5 marks).
4. What is the main function of the large intestine? (5 marks).
5. The journey of blood in the body starts in the left ventricle. It continues to aorta
and then Describe the bloods journey in the body (10 marks).
6. How does exercise affects the heart? (5 marks).
7. Explain in detail the main functions of the muscular system (10 marks).
8. Define skeletal muscles and describe their main characteristics (10 marks).
9. Calculate the BMR of a 50 year old male banker, lightly active, with weight: 87
kg and height 179 cm (15 marks).
10. Exercise can have an anti-oxidative effect to the heart. Explain. (20 marks).
The 14 Day Fat Loss Plan

1. Which health complications, physical and mental, are associated with high intakes
of refined carbohydrates? (5 marks).
2. What is a Weight Plateau? What causes it? Give at least 5 causes and explain in
detail (15 marks).
3. What is food intolerance? Which foods are more likely to cause it? How is it
linked to weight gain? (15 marks).
4. Mention a fat blocking phytochemical and explain how it works (5 marks).
5. Mention at least five food sources of polyphenols (10 marks).
6. Mention one thermogenic herb and explain how it works (5 marks).
7. How can spices lead to fat loss? What is an antiadipogenic spice? (5 marks).
8. How can calcium lead to weight loss? (5 marks).
9. Mention 2 hormone imbalance conditions that may prevent you from losing
weight (15 marks).
10. A middle aged woman lost 6% of body fat while following the 14 day fat loss
program. She now weighs 55 kg and has 10% body fat. However, she is worried
that she will gain back the weight she lost and she wants to follow a healthy diet
based on her maintenance calories. Calculate her maintenance calories, her DRVs
for macronutrients and design a 1-day maintenance diet plan for her to follow (20
marks).