Baekrokdam Diet Glossary

Basal Metabolic Rate

Basal Metabolic Rate · BMR

Basal metabolic rate is the minimum amount of energy required to maintain vital functions while awake and in a state where the body, mind, and digestion are fully stabilized. This differs from the total energy used throughout the day, as energy spent on physical activity and food digestion is added separately.

Resting Metabolic Rate

Resting Metabolic Rate · RMR

Resting metabolic rate is the energy used for basic functions such as breathing, blood circulation, and maintaining body temperature while an awake person is resting comfortably. It is similar to the basal metabolic rate, but because the preparation conditions for measurement are slightly less strict, it is more frequently used in medical institutions and daily life.

Total Daily Energy Expenditure

Total Energy Expenditure · Total Daily Energy Expenditure

Total daily energy expenditure is the total energy the body uses over 24 hours, combining basal/resting metabolism, physical activity, and the energy used for the digestion and absorption of food. It is commonly referred to as TDEE and is used to estimate the energy needed to maintain body weight.

Thermic Effect of Food

Diet-induced Thermogenesis · Meal-induced Thermogenesis

The thermic effect of food is the additional energy consumed during the process of digesting, absorbing, transporting, and storing nutrients after eating. It is also called diet-induced thermogenesis and is one component of the total daily energy expenditure.

Non-Exercise Activity Thermogenesis

Non-Exercise Activity Thermogenesis · Daily Activity Metabolic Rate

Non-Exercise Activity Thermogenesis is the energy expended during daily movements, excluding sleeping, eating, and planned exercise. It includes standing, walking, using stairs, housework, maintaining posture, and unconscious movements, and is commonly referred to as NEAT.

Energy Balance

Energy Balance · Calorie Balance

Energy balance is the relationship between the energy taken in through food and drinks and the energy used by the body. If intake and expenditure remain similar over a long period, weight and energy stores are generally maintained; if a difference persists, it can lead to changes in body fat and weight.

Insulin Resistance

Insulin Resistance · insulin resistance

Insulin resistance is a condition where muscle, fat, and liver cells do not respond sufficiently to insulin signals. The pancreas may compensate by producing more insulin, but over time, if blood sugar levels rise, it can lead to prediabetes or type 2 diabetes.

Leptin

Satiety Hormone · leptin

Leptin is a hormone primarily secreted by fat cells that communicates the body's stored energy status to the brain. It is involved in signaling that energy stores are sufficient and regulating appetite and energy expenditure, but high leptin levels do not automatically increase the feeling of fullness.

Ghrelin

Hunger Hormone · Hunger Hormone

Ghrelin is a hormone primarily secreted by the stomach that sends signals of hunger and the start of a meal to the brain. While it tends to increase during fasting and decrease after eating, it is influenced by various conditions such as sleep, weight changes, and meal composition.

Metabolic Adaptation

Adaptive Thermogenesis · Metabolic Adaptation

Metabolic adaptation is a phenomenon where the body adjusts energy expenditure and appetite to respond to reduced stored energy when weight loss and energy deficiency persist. It is interpreted by distinguishing between the natural decrease in expenditure due to a smaller body size and the adaptation where expenditure decreases further than expected due to changes in body composition.

Weight-Loss Plateau

Diet Plateau · Weight Plateau

A weight-loss plateau refers to a state where the average weight trend does not decrease further for a certain period, despite continuing meal and activity plans. Rather than focusing on the numbers of one or two days, one should look at the average over several days, waist circumference, and activity logs to distinguish between changes in body water, reduced energy requirements, and decreased activity.

GLP-1

Glucagon-like peptide-1 · Glucagon-like peptide 1

GLP-1 is an incretin hormone secreted from L-cells of the intestine after eating; it helps insulin secretion when blood sugar rises and is involved in glucagon regulation, gastric emptying, and satiety signals. Naturally occurring GLP-1 in the body and prescription medications that act on GLP-1 receptors are not the same.

Blood Sugar Spike

Rapid postprandial blood sugar rise · Blood sugar rollercoaster

A blood sugar spike is a common term used to describe a rapid or significant rise in blood glucose levels after a meal. It is not a standardized single diagnostic name, and it must be interpreted by distinguishing between normal postprandial rise, diabetes diagnostic criteria, and continuous glucose monitor (CGM) curves.

Yo-yo Effect

Weight cycling · Weight regain

The yo-yo effect refers to weight cycling, where weight increases again after intentional weight loss, and this cycle of decrease and increase repeats. This is different from weight gain due to water retention over a few days or a temporary plateau during weight loss, and definitions of the number of repetitions and the range of change are not unified across studies.

Cortisol

Stress hormone · cortisol

Cortisol is a glucocorticoid hormone produced in the adrenal cortex that is involved in blood pressure, blood sugar, immune response, and stress adaptation. Because it varies significantly according to daily rhythms and momentary stimuli, 'excess cortisol' cannot be diagnosed based on a single measurement or abdominal fat alone.

Peptide YY

PYY · PYY3-36

Peptide YY (PYY) is an intestinal hormone secreted after meals, primarily from L-cells in the distal small intestine and colon. It sends signals to gastrointestinal motility and the appetite control circuits of the brain, but it is not a standard test to predict an individual's satiety or subsequent meal intake based on a single blood level.

Cholecystokinin

CCK · cholecystokinin

Cholecystokinin (CCK) is a gastrointestinal hormone secreted primarily from I-cells of the duodenum and jejunum in response to fats and proteins. It is involved in gallbladder contraction, pancreatic enzyme secretion, and the regulation of gastric emptying, and it also participates in signals to end a meal, but it does not independently determine long-term weight.

Glucagon

glucagon · glucagon hormone

Glucagon is a peptide hormone primarily secreted by the alpha cells of the pancreas that helps the liver release glucose during fasting, exercise, or hypoglycemia. While it acts in the opposite direction of insulin, they are not simply antagonistic, and fat burning or weight loss is not determined by a single blood level value.

Thyroid Hormone

T3 · T4

Thyroid hormones refer to T4, which is primarily secreted by the thyroid gland, and T3, which is active in the tissues; they are involved in heat production, heart rate, growth, and the regulation of basal metabolism. Deficiency or excess cannot be determined by weight change alone, and standard tests such as TSH and free T4 must be interpreted alongside clinical symptoms.

Insulin

insulin · insulin hormone

Insulin is a pancreatic hormone that helps cells utilize elevated blood glucose after meals and store it in the liver and muscles. While it is involved in weight control, insulin itself should not be definitively labeled as a fat-inducing hormone, nor is unconditionally lowering its levels the goal of weight loss.

Glycogen

glycogen · glycogen

Glycogen is a form of carbohydrate stored in the liver and muscles by linking multiple glucose molecules. Storage levels and associated water content vary depending on meals, exercise, and fasting, which can cause short-term weight changes, but such changes do not equate to an equal change in body fat.

Blood Glucose

blood glucose · blood glucose

Blood glucose refers to the concentration of glucose in the blood. Since it varies by time of day depending on meals, exercise, sleep, diseases, and medications, one should look at the measurement conditions (such as fasting or postprandial) and the purpose of the test rather than determining the usual metabolic state or the cause of weight change based on a single number.

Triglycerides

triglyceride · triglyceride

Triglycerides are a form of fat the body uses to store and transport energy, and blood tests measure the concentration of triglycerides in the blood at a specific point in time. Because they are influenced by diet, alcohol consumption, blood glucose regulation, genetics, and medications, they should be distinguished from cholesterol, and the test conditions and overall cardiovascular risk should be considered together.

Cholesterol

blood cholesterol · cholesterol

Cholesterol is a lipid necessary for the production of cell membranes, hormones, and bile acids, and it travels in the blood carried by lipoproteins such as LDL and HDL. Cholesterol in food and cholesterol in the blood are not the same measurement, and overall cardiovascular risk should be viewed alongside LDL, HDL, and triglycerides rather than total cholesterol alone.

Hunger and Appetite

Hunger and appetite

Hunger is an internal sensation related to the body's energy needs, while appetite is the desire to eat that can be triggered by the smell, memory, emotion, or environment of food, even without an actual energy deficit. While they overlap, they do not mean the same thing.

Fullness

Satiation

Fullness refers to both the signals during a meal that cause one to stop eating and the post-meal state that reduces the desire to eat until the next meal. Stomach expansion, nutrients, gut hormones, food texture, and eating speed are all complexly involved.

Food Cravings

Food cravings · craving specific foods

Food cravings are strong desires to eat specific foods; they tend to be more specific and repetitive in thought than general hunger. Food cues, habits, stress, and restrictive eating can influence them.

Emotional Eating

Emotional eating · stress-induced binge eating

Emotional eating refers to the act of eating to regulate emotions such as stress, anxiety, loneliness, or boredom, rather than physiological hunger. This can happen temporarily to anyone, but if it repeats and causes distress, both emotions and intake must be addressed together.

Binge Eating

Binge eating behavior · binge eating

Binge eating is a state where one consumes a larger amount of food in a short period than is typically expected, while feeling a loss of control over the amount eaten or the behavior. This is different from simple overeating; if the frequency of occurrence is high and the resulting distress is significant, an evaluation for binge eating disorder is necessary.

Eating Speed

Eating Fast · Eating Slowly

Eating speed refers to eating behaviors, including the time taken to finish a meal, chewing, bite size, and the interval between lifting utensils. Eating quickly may reduce the time available to notice fullness signals, but health cannot be judged by a single time figure alone.

Calorie Deficit

Caloric Deficit · Energy Deficit

A calorie deficit is a state where the energy consumed through food and drinks over a certain period is less than the energy used by the body. While this is a necessary condition for reducing body fat, the calculated daily figure may not match the actual response of the body, so it must be re-evaluated based on weight trends.

Intake amount and serving size

portion size · serving size

Intake amount is the actual amount eaten at one time, while serving size is a standard amount set to calculate nutritional information in nutrition labels or guides. One package is not necessarily equal to one serving size, so the two must be distinguished.

Low-Carbohydrate Diet

Low-Carb Diet · LCHF

A low-carbohydrate diet is an eating pattern that reduces the proportion of carbohydrates in total energy or the daily amount of carbohydrates. Standards vary by study, and it does not mean the same thing as a diet that completely eliminates carbohydrates.

Ketogenic Diet

Ketogenic Diet · Keto Diet

A ketogenic diet is an eating pattern that severely restricts carbohydrates and uses fat as the primary energy source to induce nutritional ketosis. It is more restrictive than a general low-carb diet and must be distinguished from diabetic ketoacidosis.

Intermittent Fasting

Time-Restricted Eating · Intermittent Energy Restriction

Intermittent fasting is a general term for methods of regulating energy intake by alternating between eating and fasting periods. There are various forms, such as time-restricted eating and alternate-day fasting; even under the same name, the duration of the fast and the content of the meals may vary.

Mediterranean Diet

Mediterranean Diet · Mediterranean Eating Pattern

The Mediterranean diet is an eating pattern centered on vegetables, fruits, whole grains, legumes, nuts, olive oil, and fish, with low consumption of red meat and highly processed foods. It refers to a long-term combination of foods rather than a specific single meal.

High-Protein Diet

High-Protein Diet · Protein Diet

A high-protein diet is an eating pattern that increases the amount of protein or the energy ratio of protein compared to typical intake. It can be used to maintain satiety and lean body mass during weight loss, but the required amount varies depending on body weight, activity level, kidney function, and total intake.

Daily Energy Requirement

Recommended Daily Calories · Daily Energy Requirement

Daily energy requirement refers to the average energy intake needed to maintain current body weight and bodily functions. It is an estimate that reflects basal metabolic rate, activity level, the thermic effect of food, growth, pregnancy, and lactation; the same 'recommended daily calories' do not apply to all women or men.

Macronutrient Ratio

Carbohydrate, Protein, and Fat Ratio · Macronutrient Ratio

The macronutrient ratio refers to the proportion of daily energy provided by carbohydrates, proteins, and fats. This is not a ratio of food weight; it is calculated by converting carbohydrates and proteins to approximately 4 kcal per g and fats to approximately 9 kcal per g. There is no single golden ratio that fits everyone.

Protein Intake

Daily Protein · Recommended Protein Intake

Protein intake is the total amount of protein consumed through food and supplements during the day. While general standards are presented as g per kg of body weight or g per day, the required amount and the body weight used for calculation may vary depending on weight loss goals, age, exercise, pregnancy/breastfeeding, and kidney or liver disease.

Dietary Fiber

Fiber · Dietary Fiber

Dietary fiber is a carbohydrate component that is not completely broken down by human digestive enzymes and passes through to the small intestine. Depending on the type, the degree of water solubility, fermentability, and viscosity vary, meaning the effects on bowel movements, satiety, and postprandial blood glucose are not the same.

Glycemic Index

GI · GI Index

The Glycemic Index (GI) is a relative indicator that compares the blood glucose response after eating a certain amount of digestible carbohydrates against a reference food. It does not reflect the actual 1 intake amount or total carbohydrates, and a low GI does not necessarily mean a food is low-calorie or unconditionally healthy.

Glycemic Load

GL · Glycemic Load Index

The Glycemic Load (GL) is a value that reflects the amount of available carbohydrates in the actual 1 intake amount multiplied by the food's glycemic index. While it considers both the quality and quantity of carbohydrates, it is not a diagnostic indicator that accurately predicts individual blood glucose responses or mixed meals.

Energy Density

Calorie Density · Energy Density

Energy density is the amount of energy contained per 1g or 100g of food weight. Foods high in water and dietary fiber tend to have lower energy density, while foods with low moisture or a high proportion of fat tend to have higher energy density; however, it is not an indicator used to determine nutritional value or healthiness with a single number.

Added Sugars

Added Sugars · added sugars

Added sugars refer to sugars found in sugar, syrups, honey, and concentrated fruit juices added separately when making or preparing food. This range differs from total sugars, which include sugars naturally present in fruits and milk, and is not exactly the same as the concept of free sugars defined by the World Health Organization.

Nutrition Facts Label

Nutrition Facts · Nutrition Information Display

A nutrition facts label is a table that displays calories and nutrients per a fixed reference amount. Since the numbers correspond to a reference such as the listed 1 serving size or 100g, rather than the amount actually eaten, you must first align the number of servings per package with your own intake amount to use it for comparison.

serving size

Serving Size · 1 serving

A serving size is a reference amount established to calculate and display nutritional information. It may not be the same as the actual portion size you consume at one time, and the listed calories and nutrients must be converted based on the number of servings consumed.

Nutrient Density

nutrient density · nutrient density

Nutrient density is a concept that describes how rich a food is in beneficial nutrients, such as vitamins, minerals, protein, and dietary fiber, relative to the energy it provides. It is not determined by a single official score, and total intake and individual nutritional needs must be considered together.

Saturated Fat

saturated fat · saturated fatty acid

Saturated fat is a type of fat that has no double bonds in the fatty acid carbon chain. It is found in animal fats, butter, cheese, coconut oil, and palm oil. To maintain cardiovascular health, it is recommended to manage total intake and adopt a dietary pattern that replaces saturated fats with unsaturated fats.

Body Composition & Measurement

Sodium

sodium · sodium

Sodium is an essential electrolyte required for fluid balance, nerve, and muscle function, but it is easy to consume excessively through processed foods and eating out. Weight gain after a salty meal may be due to changes in water retention; it is not safe to extremely restrict sodium or drink excessive amounts of water alone.

Body Mass Index (BMI)

BMI · body mass index

Body Mass Index (BMI) is a screening indicator calculated by dividing weight in kg by the square of height in m. Because it is simple to calculate, it is used as a starting point for assessing obesity-related risks, but it cannot directly distinguish between fat and muscle or identify fat distribution.

Body Composition & Measurement

Body Fat Percentage

body fat ratio · percent body fat

Body fat percentage is the proportion of fat tissue relative to total body weight. Even with the same weight and BMI, body fat percentages can differ, and since results vary by measurement method and hydration status, trends under the same conditions are more important than absolute values.

Body Composition & Measurement

Waist Circumference

abdominal circumference · waist size

Waist circumference is a simple anthropometric indicator related to abdominal fat distribution. For Korean adults, abdominal obesity is defined as 90cm or more for men and 85cm or more for women; trends can be compared if measured at the same location and under the same breathing conditions.

Visceral Fat

Abdominal visceral fat · visceral fat

Visceral fat is fat that accumulates around the organs within the abdominal cavity. Its location differs from subcutaneous fat under the skin and is more closely related to the risk of metabolic abnormalities, but the visceral fat grade on home body composition devices is not a direct imaging measurement.

Subcutaneous Fat

Subcutaneous fat · subcutaneous fat

Subcutaneous fat is fat stored directly under the skin and is involved in maintaining body temperature, cushioning impacts, and storing energy. Fat that can be pinched by hand mainly falls into this category, but metabolic characteristics vary depending on the area and depth.

Lean Body Mass

Lean body mass · fat-free mass

Lean body mass is the value obtained by subtracting fat mass from total body weight and includes not only muscle but also bones, organs, and body water. Lean body mass on an InBody test does not directly equate to skeletal muscle mass and is also affected by changes in water levels.

Skeletal Muscle Mass

Muscle mass · skeletal muscle mass

Skeletal muscle mass refers to the amount of skeletal muscle attached to the bones that is involved in movement, posture, and glucose utilization. Since body composition devices estimate this using body water and physical information rather than measuring it directly, muscle strength and function should be evaluated together.

Sarcopenic Obesity

Sarcopenic obesity refers to a condition where excessive body fat coexists with a decrease in muscle mass, muscle strength, or physical function. Since muscle loss can be masked when looking only at weight or BMI, body composition and functional evaluations are necessary.

Muscle Mass

InBody Muscle Mass · muscle mass

Muscle mass refers to the amount of muscle tissue in the body, but on body composition result sheets, it may include not only skeletal muscle but also cardiac and smooth muscle, or be a value estimated based on water content. Because the ranges for InBody muscle mass and skeletal muscle mass differ, they should not be compared as the same number.

Abdominal Fat Percentage

Abdominal Obesity Rate · Waist-to-Hip Ratio

Abdominal fat percentage often refers to the waist-to-hip ratio (WHR), which is the waist circumference divided by the hip circumference on body composition result sheets. Since this is not a direct measurement of the percentage of abdominal fat relative to total body fat or the amount of visceral fat, the device's specific definition should be verified.

Visceral Fat Level

InBody Visceral Fat Level · Visceral Fat Rating

Visceral fat level is an estimated indicator where a body composition device expresses the degree of visceral fat as a level or score using impedance and physical information. It is not the visceral fat area or weight in kg measured by CT, and because scales and standards vary by manufacturer and model, numbers cannot be directly compared between different devices.

Body Fat Mass

Fat Mass · Body Fat Weight

Body fat mass is a value representing the estimated weight of fat tissue in the body in kg. While body fat percentage is the proportion of fat relative to total body weight, body fat mass is an absolute amount; therefore, these two indicators may move differently when weight and lean body mass change.

Bioelectrical Impedance Analysis

BIA · InBody Test

Bioelectrical Impedance Analysis (BIA) is a method that estimates total body water, lean body mass, and body fat by passing a microcurrent, which is difficult to feel as pain, through the body to measure electrical resistance. InBody is a representative brand of body composition devices using BIA, and its results are algorithmic estimates rather than direct measurements.

Total Body Water

Total Body Water · TBW

Total body water refers to the total amount of water in the body, including blood and the areas inside and outside of cells. Since BIA first estimates total body water to calculate lean body mass and body fat, changes in hydration can affect the muscle mass and body fat mass shown on InBody.

Water Weight

Water Weight · Water Increase

Water weight is a common term used to describe changes in the number on a scale caused by changes in the amount and distribution of water in the body, rather than changes in body fat or muscle. Because various factors are involved, such as salt and carbohydrate intake, exercise, menstrual cycle, and bowel movements, fat gain or loss cannot be calculated based on daily fluctuations alone.

Weight Variability

Weight Fluctuation · Weight Variability

Weight variability is a concept that indicates how often and by how much weight fluctuates around an average over a certain period. Since the time frame varies from daily water changes to long-term cycles of weight loss and gain, the numbers are difficult to interpret unless the period and calculation method are specified.

Waist-to-Height Ratio

The waist-to-height ratio is the value obtained by dividing waist circumference by height; it is a simple indicator used to screen for abdominal fat and health risks by adjusting for height differences. While it is commonly suggested to keep the waist circumference under half of one's height, this is not a test that confirms a diagnosis or directly measures body composition.

Obesity

Obesity disease · obesity

Obesity is a chronic and recurrent disease characterized by the excessive accumulation of body fat to an extent that it can affect health. For adults in Korea, BMI and waist circumference are used as basic indicators, but comorbidities, body composition, and living environment are also evaluated.

Metabolic Syndrome

Metabolic syndrome · Insulin resistance syndrome

Metabolic syndrome is a condition where risk factors such as abdominal obesity, high blood pressure, high blood sugar, high triglycerides, and low HDL cholesterol appear together in one person. When these factors overlap, the risk of cardiovascular disease and type 2 diabetes increases.

Prediabetes

Pre-diabetes · Borderline blood sugar

Prediabetes is a state where blood sugar levels are higher than the normal range but have not yet reached the diagnostic criteria for diabetes. It is often asymptomatic and is confirmed through fasting blood glucose, HbA1c, or an oral glucose tolerance test.

Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD)

Metabolic dysfunction-associated steatotic liver disease · Non-alcoholic fatty liver

Metabolic dysfunction-associated steatotic liver disease (MASLD) is a fatty liver disease associated with the accumulation of fat in the liver along with obesity, type 2 diabetes, or other metabolic risks. It was previously widely known as non-alcoholic fatty liver disease (NAFLD), and the presence of inflammation and fibrosis is important.

Polycystic Ovary Syndrome (PCOS)

Polycystic ovary syndrome · PCOS

Polycystic ovary syndrome (PCOS) is a common endocrine disorder combining ovulation dysfunction, signs of excess male hormones, and changes in ovarian morphology. It can be accompanied by insulin resistance and weight gain, but it also occurs in people with normal weight.

Obstructive Sleep Apnea

Sleep Apnea · OSA

Obstructive sleep apnea is a sleep disorder where the upper airway repeatedly narrows or closes during sleep, causing breathing to stop and oxygen levels to drop. While obesity and fat around the neck can increase the risk, it also occurs in thin people.

Edema

edema · oedema

Edema is a condition where fluid accumulates in the tissues, causing part of the body or the entire body to swell. There are temporary causes such as salt intake, posture, and the menstrual cycle, but heart, kidney, or liver diseases, blood clots, and medications can also be causes. Therefore, sudden swelling on one side or difficulty breathing should not be dismissed as simple weight fluctuation.

Constipation

constipation · difficulty with bowel movements

Constipation includes not only a low frequency of bowel movements but also states where stools are hard, difficult to expel, or where straining or a feeling of incomplete evacuation recur. It is not judged solely by the fact that one had one fewer bowel movement than usual, but by considering the duration of symptoms and accompanying signs such as pain or bleeding.

Dehydration

dehydration · fluid deficiency

Dehydration is a state where the amount of water lost from the body exceeds the amount taken in, leading to a deficiency of body fluids necessary for normal function. The severity varies from early signs like thirst and dark urine to dizziness, rapid pulse, and changes in consciousness. A decrease in the number on the scale should not be interpreted as loss of body fat.

Palpitations

heart fluttering · chest fluttering

Palpitations are symptoms where the heartbeat feels more prominent or uncomfortable than usual. This includes feeling the heart beat fast, strong, skipping beats, or feeling irregular. However, the actual type or cause of arrhythmia cannot be determined by feeling alone, so the pulse, duration, and accompanying symptoms must be checked together.

Blood Pressure

blood pressure · systolic diastolic blood pressure

Blood pressure is a value represented by two numbers, systolic and diastolic, indicating the pressure blood exerts on the arterial walls while the heart pumps blood out and rests. Since it varies based on posture, rest, cuff size, caffeine, and exercise, a single measurement is not used to determine your usual state or the appropriate prescription.

Adverse Reaction

adverse drug reaction · adverse drug reaction

An adverse reaction refers to a harmful and unintended response that occurs during the normal use of a medication, where a relationship to the drug is reasonably suspected. This differs in scope from an adverse event, which encompasses all symptoms occurring after administration; chronological order alone does not confirm the cause or the safety of re-administration.

Caffeine

caffeine · coffee caffeine

Caffeine is a central nervous system stimulant found in coffee, tea, energy drinks, and some medications. Because responses in alertness, sleep, and heart rate vary by person and time of intake even for the same amount, you should check your total daily intake and current medications rather than focusing on a single drink.

Drug Interaction

drug interaction · drug-drug interaction

A drug interaction is a phenomenon where the effect or side effect of one medication changes due to another drug, food, drink, health functional food, or a medical condition. The mere fact that they were taken together does not confirm an interaction, but you must disclose all prescription drugs, over-the-counter drugs, Korean herbal medicine, and supplements to allow for a risk assessment.

Mahuang

Mahuang herb · Ephedra sinica

Ma Huang is a plant-based medicinal herb used in Korean herbal medicine prescriptions and may contain ephedrine-type alkaloids. The total amount of the herb is not the same as the amount of a specific component; since this varies depending on the species, part of the plant, processing, and prescription composition, individual prescriptions should not be calculated based on single values found on the internet.

Ephedrine

ephedrine · ephedrine alkaloid

Ephedrine is one of the alkaloid components that may be contained in Ma Huang, and it acts on the sympathetic nervous system to affect heart rate, blood pressure, and alertness. It is not synonymous with the Ma Huang herb as a whole, and the actual exposure amount in an individual prescription cannot be calculated by the weight of the herb alone.

Sympathetic Nervous System

Sympathetic nervous system · sympathetic nerve

The sympathetic nervous system is a part of the autonomic nervous system that regulates heart rate, blood pressure, respiration, energy mobilization, and digestive functions when the body needs to respond quickly, such as during activity, exercise, or stress. It is not always 'on' nor is it a 'bad' nerve, and its level of activation cannot be measured by a single symptom.

Liver Levels

Liver levels · liver function test

'Liver levels' is not a single test, but a common term used to group several blood tests related to the liver, such as ALT, AST, ALP, GGT, bilirubin, and albumin. Since an increase in enzymes is not the same as actual liver function, the combination of items, previous trends, symptoms, and medication history must be reviewed together.

Diabetes

Diabetes · diabetic disease

Diabetes is a group of chronic metabolic diseases characterized by persistently high glucose levels in the blood. Type 1, Type 2, and gestational diabetes differ in their development and treatment; they are confirmed through standard blood tests rather than being judged by weight or symptoms alone.

Hyperthyroidism

Hyperthyroidism is a condition where there is an excessive action of thyroid hormones in the body. Symptoms such as heat sensitivity, sweating, palpitations, hand tremors, and weight loss may occur, but diagnosis is not based on symptoms alone; TSH, free T4, T3, and tests for the underlying cause are evaluated together.

Hypothyroidism

Hypothyroidism is a condition where there is a deficiency in the action of thyroid hormones required by the body. Fatigue, cold sensitivity, edema, constipation, and weight gain may occur, but diagnosis is not based on common symptoms alone; TSH, free T4, the cause, and current medications are checked together.

Dyslipidemia

Hyperlipidemia · Dyslipidemia

Dyslipidemia is a condition where a combination of lipid levels, such as high LDL cholesterol, high triglycerides, or low HDL cholesterol, is associated with health risks. It is commonly referred to as hyperlipidemia, but it covers a broader range than simply having one high fat level.

Childhood and Adolescent Obesity

Childhood Obesity · Adolescent Obesity

Childhood and adolescent obesity is a chronic condition evaluated by comparing a growing child's BMI with growth charts based on gender and age. Adult BMI standards are not used directly; height growth, puberty, and the family's living environment are considered together.

Postpartum Weight Management

Post-childbirth Diet · Postpartum Diet

Postpartum weight management is the process of adjusting weight gained during pregnancy and restoring life rhythms, considering recovery after childbirth, breastfeeding, sleep, and the condition of the pelvic floor and abdominal wall. Nutrition and recovery safety take priority over rapid weight loss immediately after childbirth.

Menopausal Weight Changes

Menopausal Weight Gain · Menopause Diet

Menopausal weight changes are a phenomenon caused by changes in fat distribution due to decreased estrogen, age-related muscle loss, and changes in sleep and activity. While menopause alone cannot explain all weight gain, the proportion of abdominal fat may increase.

Weight Management for Older Adults

Weight Management in Old Age · Diet for Seniors

Weight management for older adults is an approach that focuses on preserving muscle, bone, nutritional status, and daily functioning rather than simply reducing weight. Even if BMI appears normal, muscle mass may be low, and unintended weight loss can be a signal of an underlying disease.

Obesogenic Environment

Obesity Environment · obesogenic environment

An obesogenic environment refers to physical and social conditions where high-calorie foods are easily accessible, while walking, exercising, and getting sufficient sleep are difficult. Individual choices are influenced by price, time, advertising, transportation, and work structures.

Shift Work and Weight

Night Shift Diet · Weight Gain from Shift Work

Shift work is a work pattern where sleep-wake cycles and meal times are misaligned with the biological clock, which can affect weight and metabolic health. This is caused not only by nighttime exposure itself but also by a combination of sleep deprivation, food accessibility, and changes in activity levels.

Weight Changes During Menstrual Cycle

Weight Gain Before Menstruation · Menstrual Weight Changes

Weight changes during the menstrual cycle refer to the phenomenon where the number on the scale fluctuates temporarily due to changes in hormones, fluid distribution, appetite, and bowel movements according to the cycle. Because individual differences are significant and these changes do not repeat in every cycle, you should compare the same phases of the cycle to avoid misunderstanding long-term weight trends.

Aerobic Exercise

Aerobic Activity · aerobic exercise

Aerobic exercise consists of activities that increase heart rate and breathing through the rhythmic, repeated use of large muscles. This includes walking, running, cycling, and swimming, and it benefits not only weight management but also cardiorespiratory fitness, blood pressure, and blood glucose health.

Strength Training

Resistance Exercise · Weight Training

Strength training is an activity that requires muscles to exert force against external resistance. This includes weights, bands, bodyweight exercises, and machine exercises, and it is important for maintaining and increasing muscle mass and function during weight loss.

Moderate-Intensity Physical Activity

moderate-intensity activity

Moderate-intensity physical activity is a level of activity where heart rate and breathing increase significantly compared to a resting state, but conversation is still possible. Brisk walking is a common example, though the intensity of the same activity varies depending on an individual's fitness level.

Sedentary Behavior

Sitting time · Sedentary lifestyle

Sedentary behavior refers to activities with very low energy expenditure while awake, such as sitting, reclining, or lying down. This is distinguished from a lack of exercise, as one can spend long periods sitting during the rest of the day even if they exercise regularly.

Sleep Duration

Optimal sleep duration · Sleep deprivation

Sleep duration is the total time actually spent sleeping, which may differ from the time spent in bed. Most adults require regular and sufficient sleep; insufficient sleep can affect appetite, food choices, and insulin response.

Circadian Rhythm

Biological clock · Biorhythm

The circadian rhythm is a biological rhythm that regulates sleep-wake cycles, body temperature, hormones, and metabolism over approximately a 24-hour period in response to light and darkness. Significant misalignment between sleep and meal times can affect metabolic health and appetite.

Meal Timing

Meal time · Meal intervals

Meal timing is a concept that includes when you eat during the day, the intervals between meals, nighttime intake, and the regularity of meals. While total energy is important for weight, the timing of meals can influence execution and metabolic responses through sleep, hunger, and biological rhythms.

Maximal Oxygen Uptake

VO2max · VO₂max

Maximal oxygen uptake (VO₂max) is the maximum amount of oxygen the body can utilize per minute during exercise that gradually increases in intensity. It is an aerobic fitness indicator created by the heart, lungs, blood, and muscles; estimated values from smartwatches are not the same as measured values from direct respiratory gas analysis.

Heart Rate Zones

Heart rate zone · Heart rate zone

Heart rate zones are intensity ranges that divide the heart rate during exercise into certain percentages of the maximum heart rate or heart rate reserve. Since there are errors in maximum heart rate formulas and wrist sensors, and because medications, heat, and dehydration can change the response, the talk test and perceived exertion should be used together.

Excess Post-exercise Oxygen Consumption

EPOC · Afterburn Effect

Excess Post-exercise Oxygen Consumption (EPOC) is a phenomenon where oxygen intake remains higher than the pre-exercise resting level for a period of time after exercise has stopped. It is used for the recovery of body temperature, heart rate, and ventilation, as well as the restoration of energy stores; the commonly mentioned afterburn effect is generally a smaller additional amount than the actual calories burned during exercise.

Metabolic Equivalent

MET · METs

Metabolic Equivalent (MET) is a relative unit indicating how many times the energy expenditure during an activity is compared to the expenditure at rest. While activity intensity is classified using 1 MET as the resting baseline, it is not a value that accurately measures an individual's actual calories or physical strain.

Sleep Quality

Sleep Quality · Quality of Sleep

Sleep quality is a concept that considers not only the duration of sleep but also the time taken to fall asleep, the frequency of waking up during the night, sleep continuity, the feeling of recovery in the morning, and daytime functioning. The fact that one has been lying down for a long time is not used alone to determine if sufficient restorative sleep has occurred.