It is the same as caloric count, and it indicates the amount of energy that our body receives from a product. The number of calories coming in with the food is important for weight reduction, maintenance or gain. It does not matter what you get them from.
- To reduce weight, the intake of calories should be lower than your daily expenditure;
- To maintain a stable weight, these values should be equal;
- To gain weight – it is important to create an excess of calories.
You can lose weight while eating hamburgers and chocolate, if you watch for calorie deficit. You will lose weight faster if you complement calories counting with observance of the macronutrients proportions:
Most people lose weight faster while keeping to a low-carbohydrate diet. Still, it is of secondary importance. Calories come first.
It is also true that if you eat more than you spend, you will gain weight even while consuming the most useful and dietary foods, like:
Alas, a solely quantitative approach to nutrition does not provide good health and appearance.
Composition Of Products
For our health, it is important not only how much we eat, but also what exactly we eat. Food should contain nutrients. If you consume high-calorie and not nutritious food, your body will still be hungry (because of the lack of macro- and microelements), forcing us to eat more and more.
As a rule, this vicious circle catches the fans of fast food, sweets and floury foods. They get lots of calories and very few useful substances. As a result,
- surpluses of calories turn into fat,
- metabolic processes of the body function poorly.
- wellbeing worsens and weight increases.
We need to eat natural nutritious foods that our body perceives as food, can process and assimilate. That is, it can take from them all the necessary vitamins, minerals, etc., and easily get rid of those components that it does not need. Such products:
- do not settle in our body as cholesterol plaques and toxins,
- do not create inflammation,
- do not destroy tissues.
If we consume unnatural, poor quality substances, modified in structure (for example, trans fats), our body spends a lot of resources for processing and for the excretion of what it can not assimilate. As a result,
- immune system begins to weaken,
- we often get sick,
- we get more tired.
Of course, it is very difficult to eat exclusively useful food and avoid all unhealthy products. Still, we need to do our best that our menu includes natural and fresh products. Never concentrate on your restrictions. Better concentrate on foods that you can eat and enjoy your healthy attitude to foods.
Amount Of Food
To understand how much food you need, it is important to know your daily caloric intake. You can find many formulas for calculating the individual calorie rate per day. Knowing this value and having an understanding of the caloric content of certain products, we can draw conclusions about the amount of food that is optimal for each of us.
It is important to understand that these formulas and the values obtained are not the ultimate truth. There are people, who eat less or more of all norms, and their weight is stable. Therefore, once you counted your calorie rate, keep an eye on whether the weight decreases (is stable or increases). It is important to monitor and review your diet.
These days, it is quite easy to count calories, though, of course, the process requires attention and time. You can find a variety of applications for phones that already have products and their caloric content. Of course, it is more difficult to calculate the calorie content of a dish in a restaurant, than of the one that you cooked yourself.
Today, the Mifflin St. Jeor formula is quite popular. It looks like this:
10 x weight + 6.25 x height – 5 x age – 161 = the so-called basic metabolism, necessary to live.
- 2 – for sedentary lifestyle
- 375 – for 1-3 workouts per week
- 55 – for 3-5 workouts per week
- 725 – for 6-7 workouts per week
- 9 – for permanent hard physical work, or long daily workouts
You will get a certain figure, which means your daily calorie consumption for the current moment (at a given weight, age and activity level). The following adjustments to the amount should be done, depending on your goals:
- for weight loss, create a calorie deficit of 15-20%,
- for weight gain, create a calorie surplus of 10-20%.