8 facts about calories that everyone should know
Food / / December 19, 2019
1. Calorie - a unit of measurement of energy from food
Technically, one calorie - the amount of energy required for heating one gram of water at 1 ºC. One kilocalorie (kcal) - 1000 calories, and in this case it is not about grams, and about a kilogram.
What does the food? Proteins, fats and carbohydrates, of which it is composed, contain energy. Just this energy is measured in calories.
2. Calories allow us to survive, creating new tissue and provide energy for movement
Every time you eat, your body parses incoming energy for various purposes. It is primarily used to maintain vital functions such as breathing and pumping blood regulation.
The required minimum energy for the survival of an indicator called the basal metabolic rate. Its value is for adult women of normal weight is about 1330 kcal, for men of normal weight - about 1680 kcalHuman energy requirements.
The remaining calories and nutrients are in the construction and restoration of tissues. That is why the prescribed burns, high-calorie diet. For creating muscle also require energy: new fabric itself will not build.
Any extra calories expended during physical activity. And is any movement. But if you do not burn the remainder, it will be stored as fat.
We used to think fat is the enemy, although in reality it is our strategic reserve of energy in the event of an emergency. However, its overabundance harms the body, increasing the risk of diabetes and other diseases.
Finally, there is also a digestion: 10-15% of energy intake is spent on this process.
3. Your body may not require 2000 calories a day
Two thousand calories - is average. Individual energy needs depend on age, sex, weight, activity level and goal: to lose weight, get better, stay in the same form. To find out your rate, use this calculator.
4. The quantity and quality of calories are equally important
You can lose weight and sweets, if there are not enough of them, how did an American professorTwinkie diet helps nutrition professor lose 27 pounds. But the number of calories - this is only one side of the coin. Significance and nutrients contained in the food.
Suppose you decide to eat. Nonfat cookies, in which only 100 calories, is not the best choice because there enough nutrients and a lot of sugar. It will bring more good peanut butter with 190 kcal: there is less sugar, more fiber and vitamins.
5. Foods with negative calorie does not exist
It is believed that some fruits and vegetables are low in calories so that their digestion requires more energy than they can give. False. As already mentioned, the body spends 10-15% of energy intake in the processing of food. So everyone else, albeit in very small quantities, are with you.
6. Calories from carbohydrates are not universal evil
Some diets are built on a limited consumption of carbohydrates. But weight is not increased because of them and because of the excess calories. So that extra weight can dial and chicken breast if to absorb it without measure.
In general, carbohydrates are carbohydrates strife. Harmful such as candy and soda devoid of nutrients. Useful such as whole grains and fruit, on the contrary, rich in nutrients and fiber.
7. Rule 3500 kcal is not true
In dietetics common assertion that 3500 calories equal to 0.5 kg (ie if in a week you will consume 500 calories less, lose weight at a pound). These figures first appeared in 1958, but now they have become obsoleteFarewell to the 3,500-Calorie Rule.
The bottom line is that weight loss is individual and depends on metabolism and other factors. So 3500 kcal as the rate of consumption can be considered only an average value.
8. Counting calories does not work for all
Obsession with calories can harm health. For example, in case you prefer to take almond pretzels instead only due to their lower calorie content.
On the other hand, calorie tracking really helps to keep a healthy weight. However, not all.
In general, the advice is simple: if you live with a calculator easier and better, continue; if not, then you stop yourself hassle.