A Really Tough Quiz On Diet, Exercise & Nutrition

A Really Tough Quiz On Diet, Exercise & Nutrition

 

At least twice a year we post a quiz online with two goals in mind. One is to pass along information about little known or vaguely understood facts regarding diet, nutrition and exercise and the other is to have some fun doing it. This quiz, however is one of the toughest so far with questions pulled from our blog and numerous research reviews that are under consideration for future articles. The first to answer all the questions correctly gets a very special ‘No Prize’ and you’ll have to get a perfect score to see just what a ‘No Prize’ is! Enjoy and be sure to let me know how you did!


Quizzes by Quibblo.com

 

How Did You Do?

100 to 99%– You are a tried and true expert in all things related to health and fitness.
70 to 89%– You know your stuff, but could do with a little brushing up on your diet and exercise knowledge.
50% to 69%– You passed, but just barely. Lot’s of catching up to do.
49% or less– You didn’t pass, but don’t despair, keep reading our blogs and articles and be sure to follow Kevin on Twitter for daily fitness updates and you’ll be up to scratch in no time!

 

 

1.  Vegetables like celery and broccoli have what are termed negative calories since your body uses more energy to digest them than the actual calorie content of the food itself.

Answer: False.

While vegetables like celery are low in calories (about 6 calories for a medium sized stalk) our body only uses about half a calorie to digest it.[1] Thus the idea of negative calories is little more than another urban diet myth.

 

2.  The more abdominal exercises you do the more defined your abs will be.

Answer: False.

Many people who never did a crunch or sit up in their lives have well defined abs because abdominal definition is dependent on how much fat you have in that particular area- which is affected more by diet than any exercise you could do. Read more here- Six Pack Abs- It’s Not What You Do- It’s What You Eat

 

3. You cannot build significant muscle while weight training and eating less than 1 gram of protein per pound of body weight.

Answer: False.

Given the amazing physiques of natural athletes and bodybuilders in impoverished countries where food availability, research shows that training intensity, degree of overload and how these factors affect testosterone and other hormones may be more important than protein intake for effecting gains in muscle mass. Read more here- How Much Protein Do You Really Need?

 

4. Most people with some background in nutrition can accurately estimate how many calories they eat on a regular basis.

Answer: False.

Studies routinely show that not only are most people incapable of accurately estimating the calories they eat, but this applies to those with backgrounds in nutrition as well.[2] Read more here: Understanding Calories and How It Relates To Weight Loss.

 

5. Fasting is the least efficient method for weight loss as you lose mostly water and muscle mass if it is too prolonged and restricted.

Answer: True.

Compared to other forms of weight loss fasting is the least efficient in terms of body fat lost while having a significant effect on the reduction of lean protein tissue and water. [3] Read more here- The Problem With Intermittent Fasting For Weight Loss

 

6. Most people tend to eat less after restricting their food intake for a significant period of time.

Answer: False.

Most people tend to overeat after a period of calorie restriction- to the point where they gain more weight than they initially lost. A phenomenon that researchers term ‘post starvation obesity. Read more here- The Problem With Intermittent Fasting For Weight Loss

 

7. Vegans have much lower levels of long chain omega-3 fatty acids when compared to those who eat fish or take fish oil supplements.

Answer: False.

One study of over 14,000 vegan men and women, with no intake of dietary EPA or DHA from marine sources still had very high levels of plasma DHA and EPA. Male vegans in the study had only slightly lower levels of DHA than female vegans, and only slightly lower levels than fish-eaters (195 compared to 240 μmol/L plasma). Of note as well is that EPA levels were higher in male vegans than in meat-eating and fish-eating males. Read more here- Fish Is Not Necessarily The Best Source Of Long Chain Omega-3 Fatty Acids

 

8. Choosing only foods with a low glycemic index is an effective way to eat healthy.

Answer: False.

While it can be instructional to some degree, the assignment of a low glycemic index value to a food cannot indicate whether it’s good for you or not. Processed foods that are very high in sugar and fat may have a low glycemic index value but their high calorie value and low nutritional yields make them very much unhealthy. Read more here- Glycemic Index and Glycemic Load- Understanding The Limitations

 

9. Carrots have a higher glycemic index than ice cream.

Answer: True.

Carrots have a glycemic index of 92 while high fat premium ice cream has a glycemic index of only 37. a perfect example of why GI can’t be used solely as an indication of whether a food is healthy or not. Read more here- Glycemic Index and Glycemic Load- Understanding The Limitations

 

10. People who are overweight usually have slower metabolisms and thus burn less calories daily than those of normal body weight.

Answer: False.

They actually have higher metabolic rates than those of normal weights. There are two important points to note about individuals who are obese- the first is that they tend to have higher fat free mass than those who are not and their larger bodies require more energy to move and thus expend they more calories during  physical movement and throughout the course of the day.[5] Read more here-  Losing Weight Can Make You Gain Weight- Understanding The Paradox

 

11. If you drop your calories and do a high volume of aerobics you will lose weight and be able to easily keep it off.

Answer: False.

Another widely held belief that simply doesn’t hold water. What has been observed is an often dramatic slowing of resting metabolic rate among those who lose significant amounts of weight from extensive aerobics because of the decrease in lean muscle mass that accompanies standard weight loss protocols of caloric restriction and aerobic exercise. This significant decrease in calories burned due to reductions in muscle mass, when combined with other decreases due to lower body weight accounts for the tendency for most people who lose weight to uncontrollably regain it.[5] Read more here-  Losing Weight Can Make You Gain Weight- Understanding The Paradox

 

12. The average distance covered by those in hunter-gatherer societies is just about 100 miles a month.

Answer: False. 

The average distance covered by a hunter-gatherer is actually more- an impressive 252 miles a month.[6] Read more here- Eating More To Lose Weight- An Evolutionary Precedent Against Low Calorie Diets

 

13. Nuts are high in calories and fat so they should be avoided if your goal is weight loss.

Answer: False.

First of all our bodies don’t actually absorb all the calories from nuts due to the resistance of the seed walls to the digestive enzymes in our stomachs and the bacteria that breaks down our foods. As a result, pieces that aren’t broken down from chewing may pass through our bodies without releasing the high calorie fats they contain. Nuts also have been shown to help you lose weight by reducing the size and frequency of eating. Eating nuts makes us feel not necessarily full, but satisfied, an effect that goes a long way in reducing how much food we eat after consuming them which in turn sets the stage for weight loss. [7,8] Read more here- Eating More To Lose Weight- An Evolutionary Precedent Against Low Calorie Diets

 

14.  Exercise addicts, unlike other addictive behavior models seldom abuse drugs and alcohol.

Answer: False.

Unfortunately addictive tends to lead to similar behaviors and some estimate that 15-20% of exercise addicted individuals are also addicted to nicotine, alcohol or illegal drugs.[9] Read more here- Exercise Addiction- Understanding How It Occurs & The Risk Factors

 

15. The more protein you eat the more muscle you will build.

Answer: False.

Eating more protein may not necessarily lead to better muscle building results as the pathways to amino acid oxidation appear to adapt to relatively high protein loads by increasing its capacity for muscle breakdown.[9,10,11,12,13] Read more here- How Much Protein Do You Really Need

 

16. Aerobic exercise always leads to improved power during athletic performance.

Answer: False.

Repetitive activity associated with aerobic exercise has been shown to reduce the ability to generate force in the high velocity, low frequency region of the force velocity curve- in other words it makes our muscles less powerful.[14,15] Read more here- Aerobic Exercise & Strength Training- Does It Help Or Hurt?

 

17. Countries where people drink large amounts of milk have far lower rates of osteoporosis than those where people don’t drink milk at all.

Answer: False.

The dairy consumption of countries like the United States, Australia, New Zealand, Switzerland, the UK and Northern Europe is enormous when compared to the small amounts consumed in Asian countries such as China. Dairy is not a staple in Asia and consumption is rare, yet they have the lowest rates of hip fracture and osteoporosis in the world.[16] Read more here- Do You Need Milk For Strong Bones And Optimal Health?

 

18. Where your calories come from are a major factor in whether or not you will lose weight as you cannot lose weight eating high calorie and high fat junk foods.

Answer: False.

It has been proven several times that as long as caloric intake is less than what is required for your body to maintain its current weight- you will lose weight, regardless of where those calories come from. One very famous example is that of Dr. David Katz, the Director of Yale University’s Prevention Research Center, who lost 27 lbs in 190 weeks by reducing his daily caloric intake by 800 calories and eating a diet of Twinkies and other sugary snacks.[2,17] Many junk foods can make you want to eat more- and thus promote weight gain- which is why they are not at all recommended as a healthy part of a diet bent on optimal health. That being said, but at the end of the day you could technically gain or lose weight by eating anything- protein, carbohydrates or fats. Read more here- Read more here: Understanding Calories and How It Relates To Weight Loss.

 

19. Weight training cannot make women as big and muscular as men without significant steroid use.

 Answer: True.

Women secrete less much less testosterone than men do- (which is an important hormone for muscle growth)- while also secreting more estrogen then men do as well (which not only regulate sex specific characteristics, but fat store deposits as well.) That being said without hormonal intervention there is no way that a women would ever develop exceedingly huge muscles- a baseless fear that has stopped women from training with weights as they should to develop the tight and toned body they seek. Read more here- Should Women Train With Weights Like Men? Only If They Want Results

 

20. Aerobic exercise burns more fat post exercise than high intensity resistance training.

 Answer: False.

The ‘after burn effect’ thought to exist from aerobic type workouts is actually far more significant from weight training. Several notable studies confirm that high intensity resistance raining methods stimulates greater post exercise energy expenditure and fat utilization  and favor negative energy and lipid balance to a greater extent than low to moderate intensity aerobic type exercise.[18, 19, 20,21] Read more here- Rethinking The Need For Cardio- Why Aerobics Don’t Work Well For Fat Loss.

 

If you enjoyed the quiz be sure to download a copy of Kevin’s free weight loss ebook here.

 
 
Kevin Richardson is an award winning fitness writer, one of the most sought after personal trainers in New York City and the creator of Naturally Intense High Intensity TrainingTM. If you live in the New York City metropolitan area and need help losing weight or getting into cover model shape, give Kevin and his team a call at 1-800-798-8420.

 

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References

1. Upton J. Metabolism Myths Busted. Prevention 2008

2. Nestle M, Nesheim M. Why Calories Count. University of California Press 2012

3. Johnstone A.M. Fasting- the ultimate diet? Obesity Reviews 2006

4. Ravussin E. Burnand B, Schutz Y, et al. Twenty-four hour energy expenditure and resting metabolic rate in obese, moderately obese, and control subjects. Am I Clin Nutr 1982

5. Johannsen DL, Knuth ND, Huizenga R, Rood JC, Ravussin E, Hall KD. Metabolic Slowing with Massive Weight Loss despite Preservation of Fat-Free Mass. J Clin Endocrinol Metab. 2012

6. Lee RB. The !Kung San. Men, women and work in a foraging society. Cambridge University Press 1979

7. Hollis J, Mattes R. Effect of chronic consumption of almonds on body weight in healthy humans. Br J Nutr. 2007

8. Levine AS, Silvis SE. Absorption of whole peanuts, peanut oil, and peanut butter. N Engl J Med. 1980

9. Aidman, E.V.; Woollard, S. The influence of self-reported exercise addiction on acute emotional and physiological responses to brief exercise deprivation. Psychol. Sport Exerc. 2003

10.Millward, D.J. Macronutrient intakes as determinants of dietary protein and amino acid adequacy. J. Nutr. 2004.

11. Millward, D.J. Metabolic demands for amino acids and the human dietary requirement: Millward and rRvers revisted. J Nutr. 1998.

12. Millward, D.J., and J.P. Rivers. The nutritional role of indispensable amino acids and the metabolic basis for their requirements. Eur. J. Clin. Nutr. 1988.

13. Quevedo, M.R., G.M. Price, D. Halliday, P.J. Pacy, and D.J. Millward. Nitrogen homoeostasis in man: diurnal changes in nitrogen excretion, leucine oxidation and whole body leucine kinetics during a reduction from a high to a moderate protein intake. Clin. Sci. 1994

14. Marcus EC, Wagner PP, Chiu L. Power Athletes and Distance Training- Physiological and Biomechanical Rationale for Change. Sports Med 2007

15. Bell GJ, Syrtuik D, Martin TP et al. Effect of concurrent strength and endurance training on skeletal muscle properties and hormone concentrations in humans. Eur J Appl Physiol 2000

16. Xu L, Lu A, Zhao X, Chen X, Cummings SR.Very low rates of hip fracture in Beijing, People’s Republic of China the Beijing Osteoporosis Project. Department of Obstetrics and Gynecology, Peking Union Medical College Hospital, Beijing, People’s Republic of China. Am J Epidemiol. 1996

17. Katz D. ‘Twinkie Diet’: A Physician’s Take on What Really Happens. Huffington Post 2010

18. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Tremblay, A. et al., Physical Activities Sciences Laboratory, Laval University, Quebec, Canada Metabolism.1994; 43(7): 814-818

19. Bahr R (1992). “Excess postexercise oxygen consumption–magnitude, mechanisms and practical implications”. Acta Physiologica Scandinavica. Supplementum 605: 1–70. PMID 1605041.

20. Bahr R, Høstmark AT, Newsholme EA, Grønnerød O, Sejersted OM (September 1991). “Effect of exercise on recovery changes in plasma levels of FFA, glycerol, glucose and catecholamines”. Acta Physiologica Scandinavica 143

21. Bielinski R, Schutz Y, Jéquier E (July 1985). “Energy metabolism during the postexercise recovery in man”. The American Journal of Clinical Nutrition 42

 

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