September 2024 - Made By Diet

What Can Body Composition Analysis Tell You? (Part 1)

Is weight just a number? Your body holds far more information than you might think! Body composition analysis – a quick, simple, and non-invasive method – reveals the proportions between fat tissue and lean body mass (LBM), which includes skeletal muscle mass, bone mass, internal organs, connective tissue, and body fluids. Why is it important to regularly monitor these indicators? What insights about your health can they reveal? Find the answers in the rest of this article. Learn how body composition analysis through bioelectrical impedance can help you better manage your weight, improve your well-being, and even achieve better sports performance!

Authors: Klaudia Buczek, MSc Eng., and Michał Miśta, MSc Pharm.

Contents:

What is Body Composition Analysis?
What are the methods of body composition analysis?
How Does a BIA Body Composition Analyzer Work?
- Benefits of Body Composition Analysis with a BIA Analyzer – Why Is It Worth It?
What Can You Learn from a BIA Body Composition Analysis?

What is Body Composition Analysis?

Body composition analysis, also known as body mass composition analysis, body composition assessment, or simply body analysis, is an anthropometric examination that measures the proportions of various components that make up the human body. This includes, in particular, water and protein, which are the main constituents of muscles; minerals that form the bones; and fat, which is a key component of adipose tissue. The composition of the human body is one of the key factors determining overall health status and physical fitness levels.

What are the methods of body composition analysis?

There are several methods for analyzing human body composition, which vary in terms of measured parameters, technical sophistication, availability, time required to conduct the assessment, cost, and accuracy of the results. These methods can be more or less complex, which affects the precision of measurements and their application in different contexts, ranging from everyday monitoring and dietitian consultations to advanced clinical research. Below is a brief overview of the available methods.

Body Weight Measurement – Weighing

Body weight measurement through weighing is the simplest way to track changes in your body. However, the number on the scale is just a standalone figure that, on its own, does not provide much information about a person’s body composition. You may have a normal body weight but still have a high fat content, such as excess fat surrounding internal organs. This body type is known as hidden obesity, or TOFI (Thin Outside, Fat Inside). Total body weight is a sum of many components: muscle tissue, fat tissue, bone mass, and water. However, a standard scale used for measuring body weight cannot reveal these details.

BMI (Body Mass Index)

A slightly more accurate, yet still approximate, method is calculating the Body Mass Index (BMI). To determine BMI, simply divide your body weight (in kilograms) by your height squared (in meters), then compare the result with standardized charts. The general interpretation of BMI values based on the obtained result is as follows:

Underweight: BMI below 18.5
Normal weight: BMI between 18.5 and 24.9
Overweight: BMI between 25 and 29.9
Obesity: BMI 30 and above, with further classifications:
- Obesity Class I: BMI from 30 to 34.9
- Obesity Class II: BMI from 35 to 39.9
- Obesity Class III (Extreme Obesity): BMI 40 and above

Unfortunately, BMI does not account for the fact that two people with the same weight and height can have entirely different body structures and compositions. Therefore, BMI has limited usefulness in many cases, such as for athletes and individuals with a high muscle mass.

Caliper Measurement

The percentage of body fat can be estimated by measuring the thickness of skinfolds using a caliper (skinfold caliper). Calipermetry, the method of measuring body composition with a caliper, is based on the assumption that the increase in subcutaneous fat is proportional to the total amount of body fat. Although this test appears simple, it actually requires considerable skill and experience from the person performing it. It is a useful method, but it has its limitations. It only allows for the estimation of total body fat, assuming that the subcutaneous fat content in selected areas reflects the overall body fat level.

Measuring Circumferences

Measuring body circumferences is a popular method for assessing body shape parameters. Key measurements include the chest, arm, waist, abdomen (at the navel level), hips, thighs, and calves. It is important to take these measurements in underwear, at the same time of day, preferably in the morning before breakfast. This method is useful for independently monitoring body shape progress; however, when taking measurements, you cannot be certain how much of the measured volume is composed of muscle and how much is fat.

Bioelectrical Impedance Analysis (BIA)

Body composition analysis using a body mass analyzer is a precise way to assess the proportions of different body components. The device utilizes the phenomenon of bioelectrical impedance analysis (BIA). This test is quick (lasting less than a minute), painless, non-invasive, and can be repeated without concerns. Through BIA, you can determine the amount of body fat, lean body mass, and their segmental distribution across the torso and each limb. The test also provides additional information, such as basal metabolic rate (BMR), muscle mass, mineral content, and total body water (TBW), and sometimes auxiliary indicators, such as metabolic age.

Based on the analysis, you can assess your body composition, precisely define your body goals, and continuously monitor changes in body composition and your progress while following a training plan. The accuracy of BIA, compared to the reference method DEXA, can reach up to 98%, though this depends on factors such as the correct execution of the test. You can read more about this in the following sections of the article.

Photo 1. Professional body composition analysis conducted by Made By Diet^® at COS Spała. Body composition analysis using the bioelectrical impedance (BIA) method with a body mass analyzer allows for the evaluation of various body components, including lean body mass, body fat percentage, and visceral fat analysis. Additionally, it provides insights into body hydration and basal metabolic rate (BMR). The results of the body composition analysis are available immediately after the test, making this method extremely practical and useful.

Dual-Energy X-ray Absorptiometry (DEXA)

This test, also known as X-ray densitometry (DEXA/DXA – Dual Energy X-ray Absorptiometry), is performed using a specialized X-ray machine. The device is primarily used to measure bone mineral density but can also provide precise information about body composition, such as muscle mass and body fat percentage. DEXA is considered the gold standard in body composition assessment. However, it is important to note that DEXA involves exposure to a dose of X-ray radiation, which can be harmful to health if used excessively. As with other X-ray examinations, DEXA should not be performed too frequently without a justified reason.

Hydrodensitometry

Body composition can also be assessed using hydrodensitometry, also known as underwater weighing. Hydrodensitometry is based on Archimedes’ principle (“A body submerged in a fluid experiences a buoyant force equal to the weight of the fluid displaced by the body”). During the test, the patient sits still on a chair and is then submerged in water while maintaining this position. This method can be uncomfortable for the person being tested. Due to its procedure and the time required, hydrodensitometry is not widely used.

Air Displacement Plethysmography (ADP/Bod Pod)

Air Displacement Plethysmography (ADP) is an effective but, like hydrodensitometry, rarely used method for body composition analysis. This test is similar to the aforementioned underwater weighing, which is based on measuring the volume of displaced fluid. However, in this case, air replaces the fluid (water), making the body composition analysis more comfortable for the individual. The test involves placing the patient in a sealed chamber and measuring the volume of displaced air. Despite its effectiveness, this method is not very popular due to the high cost of the equipment required for its execution.

How Does a BIA Body Composition Analyzer Work?

After discussing various body composition measurement methods, let’s return to one of the techniques commonly used in Made By Diet® clinics: the BIA method.

The operation of a BIA body composition analyzer is based on the phenomenon of impedance. What does this mean exactly? Bioelectrical impedance, often referred to as bioimpedance, is the electrical resistance of an alternating current, which varies depending on the water content in the tissues. Body composition analysis using the Bioelectrical Impedance Analysis (BIA) method involves passing harmless electrical impulses through the body of the individual being tested. Due to the differences in electrical resistance of various body components, it is possible to precisely calculate the amount of body fat, muscle mass, as well as water and minerals in the body.

Benefits of Body Composition Analysis Using an Analyzer – Why Is It Worth It?

Body composition analysis, whether performed once or repeated regularly to monitor changes, is a diagnostic tool that offers many benefits. The most important advantages include:

Measurement Accuracy – The body composition analyzer provides precise information about the amount of body fat, muscle mass, water, and minerals, along with reference ranges appropriate for your age and gender.
Progress Monitoring – Regular testing helps track not only changes in your body weight but also the changing proportions of fat and muscle mass. This is an excellent way to evaluate the effectiveness of your dietary and training plans.
Personalization – Detailed information on the amount of body fat and muscle mass, including segmental distribution of lean and fat mass, helps tailor dietary and training plans to your individual body parameters.
Health Control – Maintaining body fat within the proper range minimizes the risk of diseases associated with abnormal body weight.
Comfort and Convenience – The test takes less than a minute. It is non-invasive, comfortable for the patient, and the results are available immediately after the measurement.
Affordable Price – Analysis with the body composition analyzer is relatively inexpensive (according to our current offer) compared to other body composition assessment methods, such as DEXA.
Immediate Results – You receive the results right away! Unlike many other tests, there is no waiting time for body composition analysis results.

Photo 2. Sample Body Composition Analysis Report. The sample report includes various metrics such as total body water, protein content, mineral content, BMI (Body Mass Index), lean body mass, body fat percentage, and Basal Metabolic Rate (BMR), which serves as the basis for determining Total Energy Expenditure (TEE). It also provides a visceral fat analysis. Regular body composition measurements not only help track changes in body composition but are also useful in body recomposition or fat reduction, especially when excess body weight hinders the achievement of sport, fitness, or health goals.

What Can You Learn from a BIA Body Composition Analysis?

Bioelectrical Impedance Analysis (BIA) is a highly popular method that combines impedance analysis with data such as body weight, height, age, and gender. What parameters can you determine using this method? They include:

Total Body Water (TBW) – This parameter is closely related to lean body mass and skeletal muscle mass. A high water content indicates well-developed musculature, while a low level suggests the need to improve nutritional status and physical activity.
Protein Content in the Body –Protein content is an indirect indicator of your nutritional status. This parameter is strongly linked to TBW (Total Body Water) and muscle mass. Low protein levels may indicate malnutrition, an unbalanced diet, low physical activity, or illness, while high protein content is associated with greater muscle mass.
Bone Mineral Content – This parameter helps assess the need for specialized bone mineral density testing. A high mineral content is correlated with well-mineralized bones and a lower risk of osteopenia and osteoporosis. Conversely, low mineral content indicates the need for dietary changes and physical activity that support healthy, strong bones.
Lean Body Mass (LBM) – Advanced analyzers can break this down into more detailed components, such as Body Cellular Mass (BCM) – metabolically active tissues like muscle cells, and Extracellular Mass (ECM) – non-metabolically active tissues such as bones, connective tissue, and extracellular fluids. This allows for more precise health monitoring, including muscle mass and fluid retention assessment, which is particularly useful in chronic disease management, evaluating training progress, and planning dietary therapies.
Fat Mass – This measures the total fat content in the body, including both subcutaneous and visceral fat. A higher body fat percentage is associated with increased disease risk, while very low levels can negatively affect hormone balance.
=Visceral Fat Level – This measures the amount of fat surrounding internal organs. Elevated visceral fat levels increase the risk of heart disease, dyslipidemia, and diabetes, indicating a need for dietary and physical activity adjustments.
Skeletal Muscle Mass – This refers to the mass of all muscles responsible for movement and is correlated with overall health and fitness. High skeletal muscle mass is linked to regular strength training and good nutritional status.
Percentage of Muscle Mass and Body Fat – These key parameters help determine whether your physique is healthy, weak, strong, or overweight based on the balance between them.
Segmental Lean Mass Analysis – This identifies stronger and weaker areas in your body, aiding in training planning. Discrepancies between limbs may result from injuries, body asymmetries, or specific training routines.
Segmental Fat Analysis – This assesses fat distribution in various body parts, helping identify tendencies to accumulate fat in specific areas, such as the abdominal region.
Body Composition History – Regular measurements visualize changes in body composition over time. This allows you to track progress and evaluate the effectiveness of your diet and exercise plan.
Basal Metabolic Rate (BMR) – This is the minimum energy required to sustain basic physiological functions in your body. Determining BMR helps calculate your Total Energy Expenditure (TEE).
Waist-to-Hip Ratio (WHR) – This helps assess health risks associated with abdominal obesity by measuring the ratio of waist circumference to hip circumference. If you struggle with overweight or obesity, WHR can help determine fat distribution and assess the type of obesity.

These parameters provide invaluable insights that help you understand your body better and benefit from body composition analysis. With this information, specialists (doctors, dietitians, trainers) can tailor your diet, training, or treatment plan precisely to help you achieve your individual goals more effectively.

Would you like to benefit from a body composition analysis?

Body Composition Analysis

Don’t miss the second part of the article!

In the next publication, you’ll learn how to interpret the results of a body composition analysis and understand their importance in weight loss and for athletes. Go to the second part and discover more!

by dkozdra

Gluten-Free, Sugar-Free Blueberry Tart

Creating a delicious, gluten-free, and sugar-free blueberry tart is incredibly simple! It’s a perfect way to satisfy your sweet cravings while enjoying a healthy treat. This dessert can be ideal for those who care about their health by avoiding refined sugar and gluten but don’t want to give up the pleasure of eating. The delicate, crumbly crust, juicy fresh blueberries (you can also use frozen ones out of season), and crispy crumble make the tart not only tasty but also full of nutritional value. Blueberries provide a wealth of antioxidants, vitamins and fiber, and their natural tartness perfectly balances the sweetness of the crumble, giving the dessert a unique character. It’s an excellent choice for family gatherings and friends when you want to serve something delicious, yet light and healthy. Discover our recipe for a richly blueberry, gluten-free tart with crumble and enjoy its flavour whenever you feel like having a little treat! 🤭

Author: Klaudia Buczek, MSc Eng., food technologist, dietitian

Preparation time:

90 minutes

Ingredients:

Gluten-Free Dough

Gluten-free oat flour – 200 g (1 ½ cups) – you can also combine it with another gluten-free flour, especially corn flour (which will add more crunch), rice flour, or tapioca flour.
Butter – 100 g
Erythritol – (½ – ¾ cup) – or less depending on your preference.
Egg – 1
Salt – a pinch

Gluten-Free Crumble

Erythritol – (½ – ¾ cup) – or less depending on your preference
Gluten-free oat flour – 100 g (¾ cup) – similar to the dough, you can also add some corn flour, rice flour, or tapioca flour
Butter – 80 g
Gluten-free oat flakes – 80 g (8 tablespoons)

Filling

Fresh wild blueberries or frozen blueberries – 280 g (1 package)

Preparation:

Preparing the gluten-free blueberry tart is quick and easy! First, knead the ingredients for the gluten-free shortcrust pastry and the crumble. While they chill in the freezer, preheat the oven to 180 degrees Celsius, bake everything for 30 – 45 minutes, and you’re done! 😊

1. Gluten-Free Shortcrust Pastry

Knead the ingredients for the shortcrust pastry by hand (200 g of flour, 100 g of butter, egg, salt, and erythritol – about 1/2 – 3/4 cup, or less depending on your preference)
Wrap in plastic wrap and place in the freezer for 15-30 minutes.

2. Crumble

Knead the ingredients for the crumble by hand (100 g of flour, 80 g of butter, oat flakes, and 1/2 cup of erythritol).
Wrap in plastic wrap and place in the freezer for 15-30 minutes.

3. Gluten-Free Blueberry Tart

Lightly grease a tart pan using a small amount of olive oil or canola oil.
Remove the chilled, gluten-free shortcrust pastry from the freezer and press it into the greased tart pan. The dough may be quite firm and may require some pressing.
Sprinkle the dough with frozen or fresh blueberries.
Take the crumble out of the freezer, crumble it by hand, and sprinkle it over the tart with the fruit.
Bake the tart at 180 degrees Celsius for 30-45 minutes, until the edges of the crust are slightly golden.
The tart is ready immediately after baking! Just let it cool and cut it into 8 equal pieces. Enjoy! 😍

Nutritional Values:

For the entire recipe (whole tart = 8 servings): Calories: 3035 kcal / Protein: 62.3 g / Fats: 183.9 g / Carbohydrates: 290.4 g
Per serving (1 slice): Calories: 379 kcal / Protein: 7.8 g / Fats: 23.0 g / Carbohydrates: 36.3 g
Per 100 g: Calories: 276.6 kcal / Protein: 5.6 g / Fats: 16.7 g / Carbohydrates: 26.4 g

by dkozdra

Homemade Isotonic Drink

The homemade isotonic drink we presented on polish TVP2’s ‘Pytanie Na Śniadanie’ on May 20, 2024, not only hydrates the body effectively but also provides valuable nutrients. It’s an ideal option for summer days when we need extra support, especially during longer workouts or after intense physical exertion. Our drink is based on natural ingredients: strawberries, coconut milk, water (preferably with a high mineral content), honey (you can also use fruit juice), and table salt. Flavourful additions such as fresh fruits like lemon, lime, orange, or grapefruit, which provide a refreshing taste, or aromatic herbs like mint, sage, or thyme are also welcome 😊

Author: Klaudia Buczek, MSc Eng., food technologist, dietitian

What is an isotonic drink?

An isotonic drink has the same osmotic pressure as bodily fluids, such as plasma. This allows for quick absorption, providing effective hydration and delivering essential nutrients to the bloodstream.

Why is it worth drinking an isotonic drink?

An isotonic drink effectively hydrates the body, helps replenish electrolytes lost through sweating, and is a source of easily absorbable carbohydrates that provide energy, thereby supporting recovery, especially for muscles. It is particularly recommended for physically active individuals and those who spend a lot of time outdoors on hot days.

Who are isotonic drinks for?

Isotonic drinks are particularly popular among athletes and physically active individuals. It’s important to remember that these drinks are especially effective in situations where the body loses a lot of fluids and electrolytes, providing quick and efficient hydration as well as necessary energy.