Poor calories - we constantly blame them for everything: for the fact that we feel guilty for an extra portion of ice cream, and for the fact that we cannot fit into our favorite jeans. Such criticism is hardly deserved. We need calories, we cannot live without them. They give energy to our body. And to lose weight, you just need to know some facts about calories.
What is a calorie?
It seems to be a well-known fact, but let us remind you: a calorie is a unit of measurement of energy. The number of calories in a product is the number of energy units that are used by the body to maintain physical activity and all metabolic processes, to maintain a heartbeat, hair growth, healing scratches and building muscles.
Only four food components contain calories: protein and carbohydrates (4 calories per 1 g), alcohol (7 calories per 1 g) and fat (9 calories per 1 g). Vitamins, minerals, phytochemicals, fiber and water have no energy value.
Calorie facts: How many calories should you cut from your daily diet to lose weight?
First of all, you need to know how many calories you consume. You can go the simple route: for three days (2 weekdays and 1 weekend), write down everything you eat. Then count the calories for each food (fortunately, there are many online calorie calculators) and divide by the number of days - you get the average number of calories consumed per day.
You can then follow Foreit's 100/100 plan: to lose up to one kilogram per month, reduce your daily diet by 100 calories and add physical activity to burn an additional 100 calories. In fact, it's not difficult: you can skip the piece of butter on your toast and add 20 minutes of walking a day.
How to count calories in vegetables, fruits and other foods without nutritional labels
On the Internet you can find dozens of different online calculators that allow you to calculate the calorie content of all the foods that we eat. Count your calories - and within a couple of weeks you will be able to easily figure out how many calories are in your standard serving of food. And then everything is simple: to lose weight, reduce portion sizes.
Calorie Facts: Minimum Calorie Threshold Safe for Weight Loss
Women should consume at least 1,200 calories per day. With less than 1000 calories, the risk of gallstones and heart disease increases. But don’t immediately cut your diet to 1200 calories and barely survive. By consuming the minimum allowable amount of calories, of course, you can quickly achieve the desired results, but at the same time you will not have any energy left for physical exercise (extremely important for losing weight), muscle mass will decrease and metabolism will slow down.
The ideal approach is to cut calories moderately, as Foreyt suggests (remember? Cut 100 calories and add exercise to burn another 100 calories). This way you will maintain both health and strength for an active lifestyle.
Calories in fats vs calories in proteins and carbohydrates: which are fattier?
Dietary healthy fats are stored more quickly in body fat, and in order for carbohydrates and proteins to be stored in fat, the body must work, thereby losing some calories. In general, if you balance the number of calories you consume and expend, there is no reason to worry. The main thing is not to overeat, because foods rich in fat are very high in calories.
But don't eliminate fat from your diet completely. A small amount of fat is necessary to maintain body functions. And monounsaturated fats - olive oil, nuts, avocados - are good for the heart.
What should you cut to lose weight: fat or calories?
For best results, cut back on both. A study conducted by the Universities of Pittsburgh and Colorado found that people who lost 30 pounds or more and maintained that weight for a year consumed about 1,300 calories per day and about 24% fat.
Burning calories from saturated and unsaturated fats: is there a difference?
All fats are digested differently, but this difference is so insignificant that it has no practical application for weight loss. However, vegetable fats and fats found in fish are good for the heart, so at least for this reason it is healthier to eat fish and olive oil than red meat and butter.
Calorie Facts: What are Empty and Hidden Calories?
Empty calories come from foods with very little or no nutritional value. For example, a glass of freshly squeezed orange juice contains 112 calories, which provides potassium and 100% of your daily value for vitamin C. The same amount of orange-flavored soda contains 120 calories and absolutely no nutrients. Carbonated drinks supply empty calories. The more processed a food is, the lower its content of vitamins, minerals, fiber and phytochemicals, and the higher its content of fat, sugar and empty calories.
But hidden calories are found in any food. They slip unnoticed into the daily diet: for example, at a restaurant you ordered a salad and added a little oil to it. Therefore, if you are eating outside, do not hesitate to ask what the food is made from. And in a restaurant, order food steamed, baked or fried without oil. When purchasing packaged foods, always check the nutrition label.
Non-calorie foods: harm or benefit for weight loss?
Important facts about calories: Scientists have found that when people consume low-fat, low-sugar, low-calorie or no-calorie foods, they tend to eat more throughout the day.
For low-calorie foods to work for weight loss, you must develop good habits: control portion sizes, consume at least 25 grams of fiber per day, plenty of vegetables and fruits, and five meals a week.
Difference between calories eaten during the day and late evening
In general, a hearty dinner is not much different from a hearty breakfast; this difference does not significantly affect weight. The problem is that most often dinner is the largest and most high-calorie meal of the day, not to mention the fact that late in the evening someone also likes to eat ice cream or chips. We gain extra pounds because we eat large portions, consuming too many calories, regardless of the time of day. According to one study, eating a nutritious, low-calorie breakfast—such as a bowl of whole-grain cereal with fruit and low-fat milk—helps with weight control because it makes you less likely to overeat later in the day.
So, let's summarize:
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Let's start with an abstract topic. As a rule, it is water that plays the role of a “basic” determinant in many areas of our life. This is how we measure temperature in Celsius, considering that at 0 degrees water freezes, and at 100 degrees it boils, and in calorie definitions, water is the determinant.
Before we define a calorie, let's imagine two pots with different amounts of water that are placed on two stoves. Despite the fact that the boiling point of water is constant and the stoves operate in the same mode, the pan with less water will boil first. And if there were twice as much water, then it would take more time or it would be necessary to supply more heat by turning on the stove to a more powerful mode.
How much higher do we need to turn on the stove to increase the temperature of the water in the pan by only 1 degree? What if we want to increase only 1 gram of water by 1 degree? So, we smoothly moved on to the concept of calories. A calorie is not a substance, a vitamin, a protein, or a fat. A calorie is the amount of heat required to raise 1 gram of water by 1 degree Celsius. A kilocalorie is a thousand calories. A calorie is just a unit of measurement and we cannot gain weight from it, as many people believe. But there is still a connection.
Let's first figure out where the heat comes from. Heat is the release of energy that is generated as a result of the combustion of fuel. So many stoves run on gas, and in this case the fuel is gas. It's no secret that people get their energy from food. In the digestive organs, food is processed and burned. And thanks to this energy from food, many vital processes are carried out.
Different people need different amounts of calories to maintain vitality. On average, an adult needs from two to three thousand calories a day, and those leading an active lifestyle and athletes need 4000. A child needs more calories than an elderly person. We say “needs calories,” meaning that a certain amount of energy must enter his body.
But let’s imagine that a person does not lead an active lifestyle, but eats high-calorie foods, i.e. products that produce a lot of energy when burned. During digestion, foods inevitably burn, and energy is distributed throughout the human body. But in our example, a person does not use all the energy and it cannot leave the body, because... This is not some substance, but energy. And therefore, this energy is stored in the body in reserve in the form of the very fat that many dieters are so afraid of.
So, let's summarize: A calorie is not a substance, it is a unit of measurement; Calorie - the amount of heat required to raise 1 gram of water by 1 degree; During digestion, combustion of foods occurs, where energy and heat are taken, which is measured in calories; An adult needs from two to three thousand calories daily; Unused energy is stored in a person in the form of fat, because... unable to leave the body unless a person uses it.
Interesting Facts About Calories or How We Lose Energy
* Making the bed. 60 calories are spent. * Wiping dust, vacuuming, washing the floor. 250 calories are spent. * Hand wash one window in the room. 50 calories are spent. * Iron clothes while standing. 100 calories are spent. * Prepare a traditional lunch (first, second and third). 60 calories are spent. * Walking from store to store at a fast pace. 100 calories are spent. * Jog (half an hour). 600 calories are spent. * Dig up 2 beds (one and a half meters per meter). 500 calories are spent. * Healthy night's sleep. 70 calories are spent.
Measurements are given in calories, the energy value of food is measured in kilocalories.
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Despite the fact that in the modern world more and more people are beginning to monitor their weight, for many this problem turns into a pathology and calorie counting becomes an integral part of their lives. But rarely does one of the representatives of people who are faithfully dieting be able to answer the question “What is a calorie?” There are also those who believe that this is a substance that makes us fat. Let's figure it out.
Let's start with an abstract topic. As a rule, it is water that plays the role of a “basic” determinant in many areas of our life. This is how we measure temperature in Celsius, considering that at 0 degrees water freezes, and at 100 degrees it boils, and in calorie definitions, water is the determinant.
Before we define a calorie, let's imagine two pots with different amounts of water that are placed on two stoves. Despite the fact that the boiling point of water is constant and the stoves operate in the same mode, the pan with less water will boil first. And if there were twice as much water, then it would take more time or it would be necessary to supply more heat by turning on the stove to a more powerful mode.
How much higher do we need to turn on the stove to increase the temperature of the water in the pan by only 1 degree? What if we want to increase only 1 gram of water by 1 degree? So, we smoothly moved on to the concept of calories. A calorie is not a substance, a vitamin, a protein, or a fat. A calorie is the amount of heat required to raise 1 gram of water by 1 degree Celsius. A kilocalorie is a thousand calories. A calorie is just a unit of measurement and we cannot gain weight from it, as many people believe. But there is still a connection.
Let's first figure out where the heat comes from. Heat is the release of energy that is generated as a result of the combustion of fuel. So many stoves run on gas, and in this case the fuel is gas. It's no secret that people get their energy from food. In the digestive organs, food is processed and burned. And thanks to this energy from food, many vital processes are carried out.
Different people need different amounts of calories to maintain vitality. On average, an adult needs from two to three thousand calories a day, and those leading an active lifestyle and athletes need 4000. A child needs more calories than an elderly person. We say “needs calories,” meaning that a certain amount of energy must enter his body.
But let’s imagine that a person does not lead an active lifestyle, but eats high-calorie foods, i.e. products that produce a lot of energy when burned. During digestion, foods inevitably burn, and energy is distributed throughout the human body. But in our example, a person does not use all the energy and it cannot leave the body, because... This is not some substance, but energy. And therefore, this energy is stored in the body in reserve in the form of the very fat that many dieters are so afraid of.
So, let's summarize: A calorie is not a substance, it is a unit of measurement; Calorie - the amount of heat required to raise 1 gram of water by 1 degree; During digestion, combustion of foods occurs, where energy and heat are taken, which is measured in calories; An adult needs from two to three thousand calories daily; Unused energy is stored in a person in the form of fat, because... unable to leave the body unless a person uses it.
Interesting Facts About Calories or How We Lose Energy
* Making the bed. 60 calories are spent. * Wiping dust, vacuuming, washing the floor. 250 calories are spent. * Hand wash one window in the room. 50 calories are spent. * Iron clothes while standing. 100 calories are spent. * Prepare a traditional lunch (first, second and third). 60 calories are spent. * Walking from store to store at a fast pace. 100 calories are spent.
The theory of weight loss based on a low-calorie diet will remain, unquestionably, the biggest scientific fallacy of the twentieth century. This is a hoax, a simplistic and dangerous hypothesis that has no real scientific basis. However, it has influenced our attitude to nutrition for more than half a century. Observe the people around you, and you will see that the fatter a person is, the more ardently he keeps track of the calories he consumes.
Since the beginning of this century, the foundation of every diet, with rare exceptions, has been the calorie theory. And in vain! This theory has never led to serious and lasting results. Moreover, it often had serious and sometimes even catastrophic consequences.
In this regard, we all, one can say without exaggeration, found ourselves victims of mass psychological indoctrination.
In 1930, two American doctors from the University of Michigan - Newborg and Johnston - in one of their publications put forward the idea that “obesity is more a result of the consumption of calorie-rich foods than a metabolic disorder.”
The time frame for research on the energy balance of the body was limited, they were unable to conduct sufficiently long-term observations, and as a result, serious scientific work did not work out. Despite this, once their work was published, it was immediately accepted as unquestionable scientific dogma, and later it was followed as sacred truth.
A few years later, both researchers, embarrassed by the hype surrounding their discovery, tried to add serious reservations to the conclusions they had previously proposed. But these reservations went unnoticed. Their theory was included in the curriculum of medical institutes in many Western countries and even today continues to occupy a leading place there.
The Calorie Theory
The human body needs energy. First of all, to maintain the temperature at 36.6°C. This is the basic requirement. But as soon as a person begins to move: stands up, turns, speaks, etc., an additional need for energy appears. And to eat, digest food, and perform vital functions, even more energy is required. Energy needs vary depending on a person's age, gender and professional activity.
The theory about calories is this.
If a person’s energy needs are 2,500 kilocalories (kcal) per day, and he consumes only 2,000 through food, then in order to cover a deficit of 500 kcal, the human body will borrow this amount from stored fat, resulting in weight loss. And another situation. If a person consumes 3500 kcal every day instead of the 2500 he needs, then in this case an excess of 1000 kcal will automatically be deposited in the form of reserve fat. In this theory, in both examples, energy losses are not taken into account. This is pure mathematics. And the calculation formula is based on Lavoisier’s theory of the laws of thermodynamics.
In this regard, one can ask the question: how did prisoners in concentration camps who received from 700 to 800 kcal per day manage to survive? If this theory is correct, then, according to it, they should have died after using up all their stored fat reserves, that is, after a few months. In the same way, you might ask yourself why some food lovers who consume 4,000 to 5,000 kcal daily are not obese—in fact, many of them are lean. Again, according to this theory, these gluttons should have gained 400-500 kg in a few years. How can we explain that some people, having reduced the amount of food consumed, and with it calories, continue to gain pounds? There are also those who gain weight, literally dying of hunger.
Explanation
First question: why doesn't weight loss occur when you reduce your calorie intake?
In fact, weight loss occurs, but it is a one-day phenomenon. This is precisely what American doctors did not take into account - their observations covered too short a period of time.
The phenomenon is as follows.
Let’s assume that with a daily requirement of 2500 kcal, a person consumes exactly this amount of calories for a long time. If suddenly this number decreases to 2000, then the body begins to compensate for the missing amount using reserve fat, and, accordingly, weight loss occurs.
On the other hand, if the calorie intake is established at the level of 2000 after a previously received 2500, then the body, under the influence of the survival instinct, will quickly adapt to exactly this level of calories. And then the weight loss will stop. But the body is very smart. The survival instinct will prompt him to be even more careful, and this caution will be aimed at creating reserves. If they continue to give him only 2000 kcal, well, good! He will reduce his energy needs to 1700 kcal, for example, and save the difference of 300 kcal in reserve. And here a paradoxical thing happens: although a person eats less (and his body, accordingly, receives fewer calories), he begins to slowly gain weight.
In this case, the survival instinct of the human body is not much different from the instinct, for example, of a dog that buries uneaten bones, dying of hunger at this time. By burying food, she creates reserves for herself, although she remains hungry - this is the instinct inherent in her. The same thing happens to victims of the notorious theory of calorie balance.
When studying the process of obesity in people with more than 15-20 kg of excess weight, it was found that in most cases a significant part of it was gained as a result of many years of consistent adherence to low-calorie diets.
You've probably met obese people dying of hunger. This especially happens to women. Psychiatrists' offices are besieged by women with nervous depression, the cause of which is the use of a calorie-free diet. Having become followers of this theory, they immediately fall into slavery, knowing full well that any stop on this path will entail a return to their previous weight, and sometimes even more.
The theory of calories is so firmly rooted in people's minds that in a restaurant, cafe, buffet or canteen you will see: next to each product there is a number indicating the number of calories.
One might ask: Why has the zero-calorie diet remained so attractive to most Westerners for decades?
There are two answers to this question.
First, a zero-calorie diet produces certain results. The food restriction on which this theory is based leads to weight loss, although the result, as we have already seen, is ephemeral. Everything returns to normal. And sometimes a person even gains weight.
Second, the “low calorie” theory makes economic sense. Its exploitation has created a huge market, and there is already a certain lobby through which certain branches of the food industry, encouraged by registered dieticians, are making huge profits.
All market research is carried out in this direction. Therefore, all new products entering the market will be produced from the same point of view. Hotel chains have also caught the low-calorie diet virus. Many of them have included low-calorie foods in their restaurant menus. Others have organized separate rooms where, instead of a head waiter, the person in charge is a nutritionist.
To be continued…
Previous issues of my newsletters can be viewed
And are all calories the same? The answers to the most pressing questions of those losing weight, as well as interesting facts about proteins, fats and carbohydrates, are in our material.
Calories can be called the body's energy fuel. We need them every minute of our lives, no matter what we are doing - resting or awake, hitting a punching bag until we sweat or basking on the sea waves. In order for us to feel good and be healthy, our calorie supply must be constantly replenished. This means making sure that the body gets the right amount of proteins, fats, and carbohydrates.
Without maintaining the balance of nutrients, the normal functioning of the organs and systems of the body is impossible. Each component of the triad performs a strictly assigned role. Therefore, you cannot replace carbohydrates with proteins, and fats with carbohydrates. This principle of losing weight may give quick results, but in the long term it will undermine your health.
Fact 2: Not all calories are created equal
One gram of product, depending on whether it is a protein, carbohydrate or fatty food, contains a different number of kilocalories. For carbohydrate and protein dishes this figure is 4, and for fatty ones - 9 kcal. But, despite such a high calorie content of fatty foods, you should not give it up. Humans need fats for the production of hormones and the functioning of body cells. Interestingly, the rate of recovery of the nervous system is also directly dependent on fat. Research by scientists shows that nerve cells recover faster if there is a sufficient amount of unsaturated vegetable fats in the diet.
Fact 3: If you feel tired, load up on carbohydrates
A proven way to quickly replenish energy reserves is to eat chocolate. Carbohydrate foods entering the body are broken down into glucose, which in turn guarantees a surge of strength (albeit short-term). That's why it's so important to treat yourself to healthy carbohydrate foods. And, by the way, there are not so few of them!
Sources of healthy carbohydrates: fresh vegetables and fruits, cereal foods.
The sculpted body of athletes is earned through hard work and sweat in the gym, but without proper nutrition it is impossible to achieve it. That's why protein shakes are so popular today! Protein food is a building material for body tissues. Proteins are involved in the production of many hormones. And if the body does not have enough carbohydrates, it uses proteins as an alternative source of energy.
Sources of healthy proteins: dairy products, legumes, poultry, meat, seafood.
Fact 5: If you want to stay young, eat fatty foods.
Human health and well-being largely depend on the intake of fats into the body. Vitamins of “youth” - A, E and K are fat-soluble. This means that they are absorbed only in tandem with fats. But if the amount of the latter exceeds the permissible norm, fats are deposited in the tissues of the body. And here it’s time to think not about youth and beauty, but about maintaining health, since excess weight increases the risk of many serious diseases.
Sources of healthy fats: fatty fish, nuts, natural oils.
Fact 6: If you want to lose weight, eat a balanced diet.
To have a slim and toned body, be in great shape and look great, an adult needs to maintain a balance of protein, fat, carbohydrates. Nutritionists have created the ideal proportions!
50-60% of the daily diet should come from carbohydrates, 10-15% from fats, and the last 30-35% - for squirrels.
It is very simple to create a nutrition menu in such a way that this balance is not disturbed. There are special mobile applications for counting calories, virtual diaries and interactive programs have been created. If you wish, you can create your daily diet yourself. Manufacturers indicate the energy value of dishes on food labels. It’s worth adding all the indicators together and the key to losing weight is in your hands!
If your goal is weight loss, burn more calories than you consume. This is the easiest way to lose extra pounds without losing your health.
Recently, a diet based on the principles of zero calorie has been gaining popularity. According to its canons, some food products have a negative calorie content - their absorption by the body requires more expenditure than the number of calories that comes with them. It is assumed that consuming such products will promote weight loss.
But in fact, there are no products with negative or zero calories. The only exception is water, as it has no nutrients. Why do some foreign food labels say “0% calories”? The thing is that the directives of the US Food and Drug Administration (abbreviated as FDA) allow labeling as “zero calorie” if the product contains less than 5 kcal per gram. A winning marketing move!
Fact 8: The caloric content of a product indicated on the label is always approximate.
You shouldn’t give up your favorite chocolate just because its calorie content is 5-7 kcal higher than a diet bar. Most likely, the nutritional value of these products is the same. Surprising but true! Official FDA guidelines allow for an error of up to 20% in calculating food calories.
When compiling your daily diet, you should always keep in mind that you are using average indicators. Exceeding the caloric intake by a few kcal per day, just like underestimating, will not cause harm to the figure.
Many nutritionists recommend cutting calories if you want to lose weight. But you need to do this wisely. You cannot cross the red line of 1200 kcal. The human body needs approximately this amount to maintain biochemical processes and the functioning of its systems.
The best advice for losing weight is to calculate the calorie content of your daily diet and reduce it by 10%. Did you see that the weight has stopped? Repeat, and so on until you reach the desired result. But remember: your diet cannot be less than 1200 kcal! Low-calorie diets, mono-diets, as well as fasting days, practiced too often, are not only a serious health risk, but also a direct road to slowing down metabolism. This means that after returning to your usual diet, you will gain weight with minimal calorie intake. So is the game worth the candle?
Calories are the amount of energy the body receives from processing food. This energy is measured in kilocalories or kilojoules. The calorie content of food is determined by combustion: the product is burned in a special oven, and special sensors count the amount of energy released. But food manufacturers simply know how much protein, fat and carbohydrates are in their product. And they calculate calories mathematically. There are 4 kcal in 1 gram of protein, 9 kcal in 1 gram of fat, 4 kcal in 1 gram of carbohydrates, and 7 kcal in 1 gram of alcohol.
Knowing the calorie content of a product is useful for those who do not want to gain weight. There are special formulas and online calculators that, depending on age, weight, gender and physical activity, will calculate how many calories you need to eat per day. And to lose weight, you just need to create a 30% deficit.
Initially, for those who decide to go on a low-calorie diet, I advise you to start a diary and write down everything you eat during the day. And then calculate and understand - where are you going through what you can refuse? Then write every day what you ate, and in a month you will stop weighing food, and at first glance you will determine how many calories are in your plate. This diet is very effective, everyone loses weight, and at a normal speed that is not dangerous to health. About 3-4 kg per month. Once you reach your ideal weight, you just need to switch to the number of calories you need depending on your parameters and lifestyle. The weight is not gained back.
The good thing about the diet is that you can eat whatever you want. And cakes and chocolate, but within the daily caloric intake.
In the modern world, more and more people are beginning to monitor their weight, and for many, this problem turns into a pathology and calorie counting becomes an integral part of their lives.
In the modern world, more and more people are beginning to monitor their weight, and for many, this problem turns into a pathology and calorie counting becomes an integral part of their lives. But rarely do any of the people who have been on diets for a long time be able to answer the question “What is a calorie?” There are also those who believe that this is a substance that makes us fat. Let's figure it out.
A calorie is not a substance, not a vitamin, not a protein or a fat. A calorie is the amount of heat required to raise 1 gram of water by 1 degree Celsius. A kilocalorie is a thousand calories. A calorie is just a unit of measurement and we can’t gain weight from it, as many people think. But there is still a connection.
Let's first understand where the heat comes from. Heat is the release of energy that is generated as a result of fuel combustion. It is no secret that a person gets his energy from food. In the digestive organs, food is processed and burned. And thanks to this energy, many vital processes are carried out.
To maintain vitality, different people need different amounts of calories. On average, an adult needs from two to three thousand calories per day, and those leading an active lifestyle, athletes - 4000. A child needs more calories than an elderly person. We say “needs calories,” meaning that a certain amount of energy must enter his body.
But let’s imagine that a person does not lead an active lifestyle, but eats high-calorie foods, i.e. products that, when burned, provide a lot of energy. During digestion, foods inevitably burn, and energy is distributed throughout the human body. But in our example, a person does not use all the energy and it cannot leave the body, because This is not some kind of substance, but energy. And therefore, this energy is stored in the body in reserve in the form of that very fat that many dieters are so afraid of.
Interesting facts about calories or how we lose energy:
Making the bed. 60 calories are spent. Wipe off the dust, vacuum, wash the floor. 250 calories are spent. You hand wash one window in the room. 50 calories are spent. Iron clothes while standing. 100 calories are spent. Prepare a traditional lunch (first, second and third). 60 calories are spent. You walk from store to store at a fast pace. 100 calories are spent. Jog (half an hour). 600 calories are spent. Dig up 2 beds (one and a half meters per meter). 500 calories are spent.
