Diet and calories
Calories
A calorie is a unit of energy; Where it is used to express the energy contained in foods and drinks, and the amount of what a person consumes during his daily activities and exercise, and unlike most people's view of calories, calories are necessary for human health by consuming the appropriate quantities for his body, and most weight loss diets are based on reducing the amount of calories. Calories consumed in addition to increasing physical activity in order to reach the desired weight.
It is worth noting that the body obtains calories by eating macronutrients, which are nutrients that the body breaks down to produce energy, and macronutrients include 3 nutrients, as follows:
Proteins:
One gram of them provides the body with four calories. Carbohydrates: Each gram of them contains four calories.
Fats:
One gram of fat contains nine calories.
Calorie needs of a person
Individuals' daily caloric needs vary according to several factors; such as gender, height, age, weight, health status, and physical activity,
There are many ways to calculate the daily calories needed, including:
Harris-Benedict equation:
Men's BMR = 66 + (13.7 x weight in kilograms) + (5 x height in centimeters) - (6.8 x age in years)
Women's BMR = 655 + (9.6 x weight in kilograms) + (1.8 x height in centimeters) - (4.7 x age in years)
Then to find out the total calories, the output (basal metabolic rate) is multiplied by the coefficient of physical activity, which is classified according to the person’s activity, and it is as follows:
Sedentary lifestyle:
(People who do desk work, or do no exercise) Total calories = BMR x 1.2.
Lightly active lifestyle:
(People who do light exercise 1-3 times a week) Total calories = BMR x 1.375
Moderately active lifestyle:
(People who do moderate intensity exercise 6-7 times a week) Total calories = BMR x 1.55
Active lifestyle:
(People who do high intensity exercise twice a day, or train to run a marathon or other types of races) Total calories = BMR x 1.725
Tips to help lose weight
There are many things that can be followed to help lose weight, and the following are some tips that may contribute to this:
Increase your protein intake:
Protein needs energy for its breakdown in the body, and a study published in The American Journal of Clinical Nutrition indicated that people who allocate 15% - 30% of their daily calories to protein increased their feeling of satiety, and decreased their calorie consumption by 441 calories.
Reduce or avoid soft drinks, fruit juices, and sugars:
This includes any drink that contains added sugar, and these products are one of the most common causes of weight gain in the current era, because the brain does not recognize calories coming from liquids in the same way it recognizes calories coming from solid foods, and therefore when you drink a soft drink that contains On the added sugar, the brain will not compensate for this by reducing the amount of food consumed, which may increase the amount of calories consumed, and lead to weight gain.
Drink more water:
Drinking water is one of the most important and simple ways to lose weight. A study published in the journal Obesity in 2010 indicated that following a low-calorie diet and drinking half a liter of water half an hour before each meal contributed to a 44% increase in weight loss for people.
Doing exercise:
Most people strive to lose weight, but it is correct to strive to lose body fat, and it is important to exercise to lose fat. If you follow a diet without exercising, the body will lose muscle mass in addition to fat. Experts point out that when people try to lose weight; A quarter of the weight lost by the body is due to the loss of muscle mass, and it should be noted that the muscles have a metabolic activity; That is, it increases metabolism and burning rates in the body, so it is important to maintain muscle mass during the weight loss process.
It is worth noting that weightlifting is one of the most important exercises that can reduce muscle loss during weight loss, and aerobic exercise can also be done; Like jogging, walking, or swimming.
Adequate sleep and stress reduction:
It is important to get adequate periods of sleep to lose weight; It was observed in a study published in the Annals of Internal Medicine in 2010, and included 10 overweight people who follow a calorie-restricted diet aimed at losing weight; Noting that not sleeping enough may affect weight loss attempts and reduce metabolism levels. The researchers also indicated that the period a person sleeps is associated with maintaining lean body mass during periods of no calorie consumption.
Frequently asked questions about diet and calories
Does a low-calorie diet lead to weight loss?
People who are trying to lose weight may seek to reduce calories significantly, but it is worth noting that reducing calories too much may be harmful to health, and lead to several health problems, including weak bones, reduced fertility, and this leads to lower levels Metabolism in the body, loss of muscle mass, and therefore a diet that is very low in calories is not suitable for all people, and you should talk to a doctor or nutritionist before starting it to make sure that it is appropriate for the person’s condition.
How many calories should you eat for breakfast
The amount of calories that should be eaten for breakfast can be calculated by distributing the total daily calories to the number of meals per day. For example, many women who are trying to lose weight consume approximately 1200-1400 calories per day, while men consume 1600-1800 calories. The number of calories a person needs for breakfast can be calculated by dividing the number of calories by the three main meals, and it can also be divided into 3 main meals and two snacks.
It can be said that women, for example, can consume 300-400 calories during one main meal, in addition to two snacks, each containing 100 calories, while men can consume 400-500 calories during one main meal, and 150 calories during a snack the one.