So, speaking about burning fat in the last issue, we determined that it is really possible to burn about 100-120 grams of subcutaneous fat per day without harm to health. Which means burning 3-4 kg of fat per month. Now, knowing these numbers, you can calculate what ideal calorie deficit you need to create for the optimal fat burning process. I’ll note right away that if you want to burn fat competently, this very deficit must be created by reducing the caloric content of the diet and by increasing energy consumption. Those. you need to determine how much less you will have to eat and how much more physical activity. And now we will find out.
Our starting point, from which we should dance, is the caloric balance, i.e. This is when the number of calories consumed is equal to the number of calories burned. In this case, your weight does not change in either direction. There is a balance. If you violate it in a plus, you gain weight. If it's negative, you lose. To determine this number, you need to know your energy costs. This can be done by calculating your basal exchange rate, i.e. the amount of energy that your body spends at rest on maintaining life (heart function, respiration) and adding to it the energy costs from your daily activities. For calculations, you can use special formulas, which I will give at the end of the article.
You will also need energy tables for various activities. They provide information about how many calories are spent on a particular activity. There are ready-made formulas, but they are less accurate.
So let's say you calculate that your energy balance is 2000 calories and your basal metabolic rate is 1400.
So, if you want to burn 100 grams of fat per day, you need to create an appropriate deficit. Since one gram of fat carries 9 calories, you need a 900 calorie deficit to burn 100 grams of fat. Please note - 900 calories are from your balance, and not from the amount that you currently consume. Because if now you eat 3000, then removing 900, you will still remain in the black.
It is optimal to create a calorie deficit by cutting calories from food and increasing energy expenditure through physical activity. Because if you just decide to cut 900 calories from your balance through food, you will get: 2000-900 calories from a 1100 calorie diet, and go below your basal level, which will be equivalent to fasting. In this case, your metabolism will slow down and the fat burning process will be slow, and your health will worsen due to malnutrition. Do you need it? I think no. In addition, fat burns under the action of hormones, and they are produced mainly during physical exertion.
It is possible to create a deficit without reducing the diet, but only by increasing energy expenditure through physical activity, and it will work, but firstly, it will require serious effort, and secondly, we have not yet talked about your calorie surplus. Those. those 900 calories, that's a balance deficit. But you were hardly in balance if you have been gaining weight lately! For example, if you now get not 2000, but 2500 calories with food, then you need to ensure such physical activity that you burn 900 + 500 (surplus from 2000), 1400 calories per day! Do you know how much to plow to burn them? I believe that a level of daily physical activity equal to two hours of running or three to four hours of walking will be overwhelming for many.
Therefore, the optimal solution for most people is to limit their calorie intake to about the level of basal metabolic rate or a little higher, and create the rest through physical activity. In practice, an ordinary untrained person who does not have much time can provide additional energy costs at the level of 400-500 calories. This is an hour of intense work in the gym or an hour of moderate-intensity cardio. Those. 900 calories divided roughly in half. Let's say 400 for physio and minus 500 from the diet (with balance). And the farther you are in plus from balance, the more you will need to cut your current diet or add physio.
In other words, of two people with the same balance and basal metabolism, the one with the lower current calorie intake wins, since it is easier for him to cut his diet.
We talked about what foods to limit calories and how to make a competent diet in issues called dietology, you can see them, everything is described in detail there.
So let's recap.
You need to know your calorie balance in order to "dance" from it, your basal metabolism so that you do not fall below it, and your current diet in order to understand how much you need to cut. However, you may not know the current diet. You can make a new one, for weight loss using only the first two values. Those. create a diet that contains a given number of calories. In our example, this is 1400-1600 calories.
Do not lower the caloric content of the diet below the basal level.
Create a deficit by reducing dietary calories and increasing energy expenditure.
Physical activity should be such as to ensure the release of fat-burning hormones. Those. stressful for your body, in other words, you should be hard enough.
Formulas for calculating basal metabolism
Option 1: Divide your weight in kilograms by 0.454.
Multiply the resulting number by 0.409.
Multiply the result by 24 and get the basal metabolic rate, expressed in kilocalories per day.
Option 2. The formula for calculating daily energy expenditure for basal metabolism, taking into account weight, height and age (Harris-Benedict formula):
for men: 66 + (13.7 * weight) + (5 * height in cm) - (6.8 * age)
for women: 655 + (9.6 * weight) + (1.8 * height in cm) - (4.7 * age)
Ready-made formulas: Mifflin-San Geor or Ketch-McArdle formulas. Type in the search engine.
The goal of most people who actively count calories, play sports and limit themselves in nutrition is to eliminate excess fat. This same fat in our body also has its own calorie content. That is, this is the number of calories that you need to spend in order to burn a certain amount of fat. Consider what is the calorie content of human fat, and what it consists of.
The answer to the question of how many calories are in human fat is 7716 kcal per kilogram. If we translate this value into pounds, we get approximately 3500 kcal per pound of subcutaneous fat.
One gram of pure fat contains 9 kilocalories. But why then does the number of calories in human fat differ? The fact is that it is not fat in its purest form. It contains a small amount of water, connective tissue and other ballast compounds. These impurities are not taken into account when calculating fat in foods, but when calculating calories in human subcutaneous fat, they need to be taken into account.
From this it follows that grams of subcutaneous fat contains 7, kcal, and not the usual 9.
Knowing how many calories are in 1 kg of human fat, you can calculate how many calories you need to spend and consume in order to lose as much weight as you want. To lose weight, you need to create a calorie deficit, that is, spend more energy than you consume with food. It is enough to create a difference of 500 kcal, and in two weeks you can lose a kilogram of pure fat.
If you create a calorie deficit of 1000 kcal daily, you can reduce the period of dropping a kilogram of fat to one week. It is this speed that is still considered safe, but faster weight loss is fraught with negative consequences.
Keep in mind that the express diets loved by many, due to which you can lose a couple of kilograms in just 2-3 days, remove fluid from the body, which quickly returns when a person again adheres to his usual diet. Fat goes away later, and to get rid of it, you need to regularly adhere to proper and moderate nutrition and exercise.
The role of fats in the human body
Fat reserves in the body have completely natural and necessary functions: they are responsible for protecting the internal organs, supporting the body in the event that you have to starve. It helps to recover from illness, enables women to bear and feed a child.
However, if you give fat the opportunity to exist uncontrollably, in quantities that exceed the norm, it will begin to influence a number of processes occurring in the body. Fat in the abdominal cavity affects the hormonal background and disrupts it. Internal organs with a high fat content work for wear. The body requires more and more calories, respectively, a person overeats, and recovers even more. Excess weight - a load on the joints, blood vessels, limbs, increasing the risk of a huge list of diseases.
Therefore, it is important that the fat indicator is normal and get rid of excess deposits. At the same time, it is important to know not only how many calories are in one kilogram of human fat, but also how to burn it correctly, because with a sharp and incorrect weight loss, it will not be fat that will go away in the first place, but liquid and muscle mass, and the consequences can be very dangerous.
If you lose weight very quickly, you will lose more muscle mass than fat. As a result, muscle tissues that are able to burn fat will disappear, along with this, metabolic processes will slow down. Fats do not consume as many calories as muscles, which are destroyed under the influence of rapid weight loss. At the same time, the general appearance body, as the skin sags. When the diet comes to an end, the body first of all restores the lost fat reserves, and only then proceeds to restore the muscles, but still not in the same volume as before. As a result, the weight becomes less, but not due to fats - there are more of them in the body, even if the weight is the same.
To maintain weight at the same level, you need to consume significantly fewer calories, since fat consumes nine times less energy than muscle mass. That is, you have to go on an even more rigid diet. And these are new negative consequences. The body will not cope with the restrictions, and will try to do everything so that the fat in the body remains and increases, because it is a reserve in case of just such emergency situations. The metabolism will slow down significantly and, thus, you will only worsen both your figure and health, although you want completely opposite results.
properties of human fat
There is an opinion that the number of fat cells in the body is determined by a hereditary factor, such as eye or hair color. However, there is other information that refutes this opinion, and it lies in the fact that the number of fat cells in a child is determined by how the mother ate. It also became known that in obesity, fat cells can divide on their own, and then only surgery will help to overcome them.
Fat in the body is divided into several types: brown, subcutaneous and internal. The brown type of fat is needed so that the body can maintain the correct temperature. This fat is enough in the body of babies - it protects them from hypothermia. , as its name implies, is located directly under the skin and is a cellulite familiar to everyone. This is exactly the kind of fat that we constantly struggle with. As for the internal or, it is deposited on the surface of human organs and inside them. Fat can grow into muscle tissue and even penetrate into the heart.
Together with the blood, excess fat circulates through the vessels, clogs them, and is deposited on the wall. It becomes difficult for blood to penetrate to the cells of the body, pressure rises, and malaise is possible. Cholesterol plaques cause stroke and heart attack. Therefore, it is important to get rid of not only the fat that is visible to the naked eye, but also to free the internal organs from it. Despite the fact that the effect of different types of fat is different, their calorie content remains the same.
Features of the breakdown of fat cells
Fat itself is located in adipocytes or fat cells. To extract it from there, it must be transformed into fatty acids and glycerol. To start the breakdown process, you need to reduce the level of fatty acids in the blood (through diet) or increase the concentration of ATP breakdown products (through sports), which supply energy reserves and require fatty acids for their formation. We are not talking about glycerol now. Once in the blood, fatty acids move along with proteins and albumins. Their number determines the viscosity of the blood and the albumin content. This is another factor to consider when losing weight quickly.
Fatty acids are partially spent on ATP energy resources with the participation of muscle contractions. Muscle activity promotes the utilization of fatty acids. At the end of the acid breakdown process, carbon dioxide and water are formed. After disintegration, water by mass exceeds fatty acids by 7.5 times. Thus, if you lose no more than 500 grams of fat per week, then this is safe. If, for example, it takes 1.5 kg per week, then the volume of blood per day should increase by 1.5 liters. In total, a person has a shelter of about five liters, so the increase will be 30%. And the additional liquid formed during the burning of fats passes through all the vessels, loads the heart, kidneys, and internal organs. If fats are burned very quickly, this leads to severe wear and tear on the heart and kidneys. And this is another factor against rapid weight loss.
If weight loss occurs only through diets, without sports, then this is also not the best way development of events. Accelerating the process of weight loss leads to an increase in the concentration of fatty acids in the body, and the risk of cholesterol deposition in the vessels increases. If the muscles do not consume fat, it penetrates the liver and overloads it excessively. After a few strict diets, the liver can become very filled with fat cells and become a fatty organ, which provokes cirrhosis of the liver. Physical activity will help prevent fat from entering the liver. In the diet, there should be enough protein, which takes part in the formation of muscles, which are actively involved in the utilization of fats. It is also important that the body receives enough vitamins. It is also useful to use flaxseed oil, which contribute to the normalization of metabolism.
Now you know how many calories are in one kg of human fat, and how this substance is burned. Remember that getting rid of fat should be safe and moderate. It is important to listen to your body and not overdo it.
In popular dietetics, there is an ambiguous attitude towards carbohydrates. Supporters see them as the main cause of obesity, and supporters of dividing foods according to the glycemic index are convinced that carbohydrates are “bad” and “good”. This does not change the fact that carbohydrates serve as the main source of energy for the body. They give vigor and strength for training, ensure the functioning of the brain, heart, liver, are involved in the regulation of the metabolism of fats and proteins, and are necessary for the normal functioning of the nervous and muscular systems.
There are three types of carbohydrates: simple (mono- and disaccharides), complex (starch), (dietary fiber).
- simple carbohydrates so named because of their simple structure, in which there are only 1-2 elements (glucose, fructose, lactose). They are sweet in taste and can dissolve in water. Simple carbohydrates are quickly absorbed in the intestines and, which leads to the same sharp release by the pancreas. Main sources: sugar, honey, jam, white flour, bakery, confectionery. Simple carbohydrates are also found in dried fruits, fruits, berries, and dairy products.
- Complex carbohydrates so named because of the long chain of sugars that allows them to be digested and absorbed slowly, cause a moderate increase in sugar levels, provide a feeling of satiety and be used for energy needs, rather than being stored in fat. Main sources: all cereals except polished rice and semolina, bread and whole grain flour, legumes, baked potato, bread and pasta from durum flour.
- Cellulose represents the coarse part of plant products - cellulose and hemicellulose, pectin, lingin, gums. slows down the absorption of sugar and fat, reduces the release of insulin in response to carbohydrate foods, improves intestinal motility and helps maintain a feeling of satiety. Main sources: non-starchy vegetables, unpeeled cereals and legumes, bran, fresh fruits and berries.
A healthy, non-losing person with a normal weight and an average active lifestyle needs to consume 3.5-4.5 g of carbohydrates for every kilogram of their weight. People who lead an active lifestyle or engage in heavy physical labor need more carbohydrates, and people who lead a sedentary lifestyle need less.
For those who are losing weight, the daily amount of carbohydrates is calculated from the total caloric content of the diet. For example, a moderately active girl weighing 80 kg follows a 1500 calorie diet. She knows that one gram of carbohydrates and proteins has 4 calories, and one gram of fat has 9 calories.
There is no concept of "carbohydrate norm". The amount of carbohydrates is selected individually after the fat rate and protein rate have already been calculated, and then adjusted based on activity, weight and. With increased secretion of insulin, fewer carbohydrates are needed, and with normal secretion, more.
The total amount of carbohydrates in should not be less than 100 g per day. Complex sources should account for 70-80%, and simple 20-30% (including fruits, dried fruits, dairy products). The daily norm of fiber is 25 g. It is not difficult to gain it if you eat a large amount of non-starchy vegetables and herbs, choose unpeeled cereals, whole grain or bran bread instead of white.
An excess of carbohydrates in the diet leads to an increase in its calorie content and weight gain, and this. With increased secretion of insulin and a large amount of carbohydrates, the state of health worsens, drowsiness, loss of strength, and apathy are often felt.
With a lack of carbohydrates, mental activity and performance worsen - leptin levels decrease, cortisol levels increase, the production of neurotransmitters is disrupted, which can cause insomnia or depression. If carbohydrate reduction is accompanied by strong and prolonged caloric restriction, then the production of thyroid hormones and sex hormones is disrupted. Lack of carbohydrates is always accompanied by a lack of fiber, and this disrupts the stool and leads to gastrointestinal problems.
Carbohydrate needs are individual. In active and regularly exercising people who have a normal weight and normal levels of insulin secretion, they are higher than in office workers who are overweight and have elevated insulin levels. When choosing your norm, start from, and. Keep a balance in the diet between complex and simple carbohydrates, and do not lower their total amount below 100 g per day.
Calorie counting is one of the most famous ways to lose weight. Its essence is simple: you need to spend more energy than you consume. In other words, create a calorie deficit.
How many calories do you need to burn to lose 5 kg
In 1958, scientist Max Wishnofsky identified Caloric equivalents of gained or lost weight that one pound of fat in the human body corresponds to 3,500 kilocalories. Thus, one kilogram of fat is equal to 7,716 kcal.
This means that you need to create a deficit of 7,716 kcal in order to lose 1 kg.
Let's say your goal is to lose 5 kg. You consume 2,000 kcal per day, and spend 2,500 - a deficit of 500 kcal is created. If you follow this diet, you will lose a kilogram in 15 days. And to lose 5 kg, you need 2.5 months.
In appearance, everything is simple. But when it comes to the processes in our body, everything becomes much more complicated. Our body easily adapts to new conditions, including hunger.
How to boost a slow metabolism
At first, a calorie deficit will indeed lead to rapid weight loss, but then the metabolism will slow down. Why do obese patients not lose more weight when treated with low-calorie diets? A mechanistic perspective. In conditions of malnutrition, the body will begin to conserve energy. For intensive weight loss, you will need something more than the already familiar diet.
Remember:
- You lose one kilogram of weight, creating a deficit of 7,716 kilocalories.
- This works in the first days of the diet, and then the metabolism slows down.
- To keep your metabolism from slowing down and you from losing muscle mass, include protein-rich foods in your diet and do strength training.
How to count calories
You can use websites and applications with ready recipes. You only need to strictly observe the proportions and quantity of ingredients.
On this site you will find detailed recipes with photos. At the end of each, the calorie content and the content of proteins, fats, carbohydrates and dietary fiber are indicated.
There are quite a few recipes on the site. There are filters "Low-calorie", "Quick", "Simple". Calories and composition of nutrients are prescribed in the table. If you change the amount of ingredients, you can click on the "Calculate calories" button and find out how many calories will be in the dish.
On this site, all products and recipes are analyzed in the most detailed way. Under the recipes, the calorie content, the amount of proteins, fats and carbohydrates are indicated. Under the products there is a description of the vitamins and trace elements contained in them.
With this application you will be able to keep a food diary. Add the foods you eat and the utility will calculate calories and BJU. There is ready meals and products different brands. It is even possible to read the barcode of the product.
Also in the application there is an exercise diary. You can find out how many calories you spend on different types physical activity.
By the way, the FatSecret service is also available on PC, if it is more convenient for someone to count calories and activity there.
YAZIO
In this application, you can select products from the database or scan a barcode, use recipes from the application or create your own.
It also has a calorie counter. And if you connect Google Fit, your workouts will be automatically uploaded to the app.
There is also an activity counter with cardio and strength exercises. However, the latter do not calculate calories. This feature can be used to quickly see what you did in your last workout. If you want to calculate the calories spent on weight training, add a new activity and enter calories manually.
The tracker can be synced with or with the activity tracking apps MapMyFitness, MapMyRun, Garmin Connect, and more.
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The energy value- one of the most important characteristics of food products that determines their nutritional value. It is determined by the amount of energy received by the body from the food components included in the food consumed, depends on the content of carbohydrates, fats, proteins and organic acids in it.
For food products, the energy value is usually indicated per 100 grams of the product, or per serving for packaged products, includes information on the amount of the three main components (fats, proteins, carbohydrates) and the total energy value in kcal and kJ. (1 kcal = 4.1868 kJ)
The table shows only the average values for each class of substances. Exact values may vary slightly from substance to substance.
The daily calorie intake of a person depends on age, weight, height, gender, lifestyle, it is determined by the energy expenditure of the body for different kinds activity and basic exchange. Moreover, the basal metabolism in women is slightly less than in men. According to the norms of European countries, an adult man of average build needs about 2500 kcal per day, while a woman needs only 2000 kcal per day.
Many different calculators have been published that allow you to calculate the daily calorie intake depending on the task (weight loss, weight gain, keeping fit), gender, age, height, weight and activity level based on lifestyle.
Everyone knows that the calorie content of foods is calculated from the energy released during the digestion of food. At the same time, minerals and vitamins are not high-calorie. The main nutritional ingredients that affect the energy value of meals are proteins, fats and carbohydrates. Let's talk about this in more detail, and in particular about what is the calorie content of proteins, why the body needs them, and how they should be consumed.
Usually, when calculating calories, most of all look at the fats and carbohydrates that are found in food. But the calorie content of protein foods, as a rule, is ignored. Of course, these questions are the most relevant for those people who want to quickly get rid of extra pounds.
At the same time, proteins are very important for the normal functioning of the body. They are involved in the structure of tissues, essential enzymes and hormones. But, of course, this does not mean that they should be consumed in excessive quantities. Such a diet will also lead to an excess of calories, and with it, to excess fat mass.
The most high-calorie, of course, are fats. One gram of substances they have is equal to nine kilocalories. At the same time, there are more than half as many calories in proteins and carbohydrates: there are only four kilocalories per gram. It turns out that when a protein gram is broken down, about four kilocalories are released. Therefore, people who want to adjust their weight indicators should definitely find out the optimal level of diet and study the calorie content of proteins, as well as fats and carbohydrates.
According to average estimates, it is believed that a person should consume from two to three thousand kilocalories per day. In fact, this indicator should be individual. It depends on various factors such as body weight, activity level, age and professional activity. If you want to lose weight, you should not pay attention to the calorie content of proteins. The reduction should be made by limiting the intake of carbohydrates and fats.
Every day, the human body requires up to one hundred grams of protein. If we consider plant products, then most of them are found in soybeans: per hundred grams - it contains approximately thirty grams of protein. Peas and beans are also rich in them. It can be found in large quantities in some animal products, among which eggs stand out, sea fish, bird, fish caviar. They also have up to thirty grams of protein per hundred grams.
Often speaking of proteins, they mean directly a part of a chicken egg. This product is eaten raw, boiled, and fried. Some people, on a diet, separate it from the yolk and use it separately. The omelette then turns out to be very useful and tasty. Let's study how many calories are contained in this product.
For 99%, this species is able to be absorbed by the body. Therefore, he alone can fully cover the daily norm for a person. Egg on average weighs about seventy grams. At the same time, the protein in it is fifty grams. Therefore, speaking of one hundred grams, we mean the parts separated from two eggs. Their calorie content is only 45 kilocalories. It turns out that eating an egg without a yolk, you can not worry about your figure. But it does not contain carbohydrates and fats at all. Therefore, this product is extremely rich in proteins and is very easy to digest. Thus, these biologically active substances, taken from two or three eggs, fully cover the daily requirement of the body.
In addition, the protein includes glucose and enzymes that allow you to quickly digest food, preventing the intestines from becoming clogged with toxins. It also contains vitamins B, A, D. Even if meat products absent in the diet, the substance will fully provide the necessary niacin, the absence of which interferes with the formation of sex hormones and the proper functioning of the brain. Thus, the complete rejection of animal food can even lead to the loss of reproductive function.
The low calorie content of protein has made the product extremely popular in cooking: it is included in all types of pastries and sweet cream. Salads with its addition become more useful. At the same time, you can find a lot of yolks useful application. For example, they are used to make crumbly biscuits. In addition, there are many beauty recipes using this part of the egg. Many face and hair masks are made from it, either alone or with other ingredients.
The calorie content of 1 g of protein, of course, also depends on the method of its preparation. To all beneficial features preserved, it is necessary to take into account the method heat treatment. So, one hundred grams of boiled protein contains from forty to forty-four kilocalories. At the same time, there will be more of it in fried form, since other fats also take part in this process. Yes, the whole fried egg per hundred grams will be as much as 360 kilocalories.
So, daily rate for a person, the average is 2500 kilocalories. But, as mentioned earlier, these indicators are very individual. So, for women under 25 years old, leading a sedentary lifestyle, this rate is 2000 kilocalories. From 26 to 50 years old - and even less, about 1800. However, if they lead an active lifestyle, then the norm increases by 200 kilocalories daily.
For men who lead a sedentary lifestyle, under the age of 30, the norm per day is 2400 kilocalories. And for those who are older, from 31 to 50 years old - 2200. But if their lifestyle is active, then up to thirty years old they need 3000 kilocalories, and up to 50 years old - from 2800 to 3000.
For clarity, the following table of caloric content of products and ready meals is given.
The daily protein intake is 100 grams, which corresponds to 410 kilocalories. But fats should be consumed less per day, only 60 grams. But, in terms of kilocalories, it will be equal to 560. Fats are necessary for the body. For example, Omega 3s are fatty acids. A good balanced diet is a daily allowance of 30 grams of animal and 30 grams of vegetable fats. Carbohydrates per day is enough 370 grams. In terms of kilocalories, this turns out to be 1530. Thus, the body needs them the most. And it's natural. After all, it is carbohydrates that provide the body with the necessary energy.
Conclusion
If necessary, the body will be able to adapt to a smaller amount of protein consumed daily. However, it is unreasonable to subject it to such loads. The amount of protein consumed, which is needed every day, should not be reduced. Weight loss should come from carbohydrates and fats. Then there is simply no place for fat deposits to come from.
Proteins are involved in almost all processes. Their deficiency has a negative effect on the body. This leads to changes in the liver, deterioration in the absorption of substances, hormonal levels, disruption of the endocrine glands. Even deaths have been recorded when low-calorie diets were followed for a long time. Eating protein foods is very important for maintaining human health. For Russians, this issue is especially relevant, since, judging by the studies, we usually do not have enough of this biologically active substance in our diet.
To guarantee good health for yourself and family members, it is important to organize proper nutrition and in this case we are talking about maintaining a balance between proteins, fats and carbohydrates. In parallel with this, the burning question arises regarding how many calories are in carbohydrates, proteins and fats. With development modern technologies a whole bunch of diseases associated with a sedentary lifestyle has appeared, and the residents of modern megacities are especially worried about being overweight, to which many declare a real war. One way to combat unwanted pounds is to reduce the number of calories consumed.
One of the achievements of our time is the Internet, thanks to which many things can be done today, including calculating calories consumed. To do this, it is enough to have a calculator and a table of calorie content in hand. different products. It is known that excess weight is based on fatty foods, and, according to research data, there are about twice as many calories in fats as in proteins and carbohydrates. It is difficult to say unequivocally how many calories in carbohydrates, fats and proteins, since it depends on many factors, where the main one is the calorie content of a particular product.
For a normal existence, a person needs to receive a certain number of calories per day, and this depends on factors such as age, gender and vital activity. So, for women leading a normal lifestyle, it is enough to consume 2000 calories per day, for men this figure increases to 2400 kcal, and if you lead an active lifestyle or work physically, the number of calories should be increased to 3 thousand. If you decide to lose weight, then it is enough to consume up to 1500 calories per day. At the same time, it is worth remembering that there are calories that are not absorbed by the body, and in this case we are talking about fiber. When calculating, the “weight” of 1 gram of proteins and carbohydrates is conditionally taken as 4 calories, and the calorie content of fats is 9 kcal per 1 gram, while the calorie content alcoholic beverages calculated on the basis that 1 gram of alcohol "weighs" 7 calories.
When starting to draw up a diet and taking into account the number of calories for each day, it is worth knowing that for the normal functioning of your body (if we take the average person leading a normal lifestyle) about 100 grams of protein food per day, about 50-60 grams of fatty foods and , at least 300-350 grams of foods rich in carbohydrates. Information about how many kcal in carbohydrates, in this case, given the large amount of their consumption, is the most important. For the indicated amount of food containing carbohydrates, there are about 1500 kilocalories. This is a large portion of your daily calorie allowance, so knowing how many calories are in carbohydrate is important in order to properly plan your diet.
As for the rest of the products, there are an average of 400 calories per 100 grams of protein, and fatty foods weigh about 800 kcal per 100 grams of product, and given that we need to eat almost half as much fat per day, then the amount consumed with fat food calories are halved. It should also be remembered that fats are found both in plant foods and in foods of animal origin, but vegetable fats, as a rule, do not lead to the appearance of extra pounds, so there should be more of them in your diet than animal fats.
Calorie content- this is the main indicator on which it depends whether your weight will change. Do you want to lose weight or, conversely, gain weight - it all depends on the calorie content of the diet. The principle is simple - if you consume more calories than you need, you gain weight. If less, you lose. This is called a surplus or calorie deficit.
calories are energy. We get energy from food, which is why diet is the easiest and most effective method regulate your own weight. Unfortunately or fortunately, we have not yet mastered photosynthesis or nuclear fusion, so managing your own diet is exactly what will help you manage your body weight.
In addition to calories, or energy value food, we must also take into account the qualitative composition of food. Otherwise, it is called the energy and plastic function of food. The main parameters for accounting here are proteins, fats and carbohydrates, as well as the proportions of their ratio.
If by controlling caloric content, we can regulate body weight, then by controlling the ratio of BJU (proteins, fats, carbohydrates), we can partly contribute to the recomposition of the body - try to lose weight by reducing fat, not muscle tissue.
The lion's share of the success of recomposition depends on resistance training, which forces your body to use its muscles and therefore preserve them, but the quality of the nutrition is no less important here.
Squirrels is the main building material that our body can use. The cells of our body are constantly being renewed, so we need a constant supply of new building material, which we can only get from food.
Caloric content of proteins - 4 Kk per 1 gram.
Carbohydrates is the main energy source. It is using carbohydrates that our body receives most of the energy for daily activities.
The calorie content of carbohydrates is 4 Kk per 1 gram.
Fats are an energy reserve "for a rainy day", and in addition they also have plastic functions. Sufficient fat content in food is important for the functioning of joints and ligaments, for the absorption of fat-soluble vitamins, and so on.
Calorie content of fats - 9 Kk per 1 gram.
As you can see, there are no "necessary" and "unnecessary" elements. That is why, for example, any diet that severely restricts the intake of one of the macronutrients (usually either fats or carbohydrates) cannot give long-term results and often lead to malfunctions in the body.
When planning a diet, you need to consider all 4 parameters.
We are calorie based. As a rule, in order to find out how much Kk per day you need, just multiply your body weight by 30. You can find more accurate methods in this article.
For normal life, a person needs 1 gram of protein per kilogram of body weight. If you are actively involved in sports, or hard physical labor, then this parameter can be increased to 1.5. Digesting more than 2 grams of protein per kilogram of body weight without appropriate pharmacological support is difficult.
The amount of fat is usually equal to 1 gram of fat per kilogram of weight. During the period of weight loss, it can be reduced to 0.5 grams, but not for a permanent period.
The rest of the calories are filled with carbohydrates.
Example.
Body weight is 60 kilograms, in total we get 1800 Kk per day. 60 grams of protein \u003d 240 Kk, 60 grams of fat \u003d 540 Kk, 1020 Kk remains, which are equal to 255 grams of carbohydrates. Everything is simple.
In order to manage the process of losing weight or gaining weight, we manage calories. At the same time, we “play” exclusively with the amount of carbohydrates, without touching proteins and fats.
You should not drastically change the caloric content of the diet - as a rule, it is enough to add or remove 150-200 Kk in order to start the necessary process.
Using this information, you can easily build your diet. About the choice of food - in the next article.
