What are calories and what relationship does it have with diet?…and why do they have me so worried?
All about Calories…
Diet and calorie consumption are closely related, since calories are the unit of measurement of the energy we obtain from the foods we consume. A calorie is the amount of energy needed to raise the temperature of one gram of water by one degree Celsius. Therefore, when we talk about calories in the diet, we are referring to the amount of energy that our body obtains from the foods we eat.
Our body needs energy to carry out all vital functions, such as breathing, digestion, blood circulation, physical activity and maintaining body temperature. This energy comes from the nutrients we consume in our diet, such as carbohydrates, proteins, and fats.
When we consume more calories than our body needs to carry out these functions, the excess energy is stored as fat, which can lead to weight gain and health problems such as obesity. On the other hand, if we consume fewer calories than our body needs, an energy deficit occurs and our body begins to use fat reserves as a source of energy, which can lead to weight loss.
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The way our body burns calories is also important for maintaining a healthy weight. The basal metabolic rate is the amount of energy our body needs to carry out vital functions at rest, such as breathing and blood circulation. This amount of energy represents approximately 60-75% of the calories we consume daily and varies from one person to another depending on factors such as weight, age, sex and body composition.
In addition to the basal metabolic rate, the body burns calories through physical activity and the thermic effect of food. Physical activity includes any movement we do, whether it’s structured exercise or simply walking or performing daily tasks. The more physical activity we do, the more calories we will burn.
The thermic effect of food refers to the energy expenditure that our body makes to digest, absorb and metabolize the nutrients in the food we consume. Some foods, such as proteins, require more energy to digest than others, such as fats or carbohydrates.
Therefore, controlling daily calorie intake is important to maintain a healthy weight and prevent obesity-related diseases. The amount of calories we should consume depends on our weight goals, physical activity level, age, sex and body composition. To lose weight, it is necessary to create an energy deficit by consuming fewer calories than our body needs, either by reducing food intake or increasing physical activity. A product that helps burn fat is known as «Fat Burner», you will see that there are many types and brands, but I recommend this one:
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What caloric needs do we have and how can we control them?
One way to control your daily calorie intake is to keep a record of the foods you eat and the calories they provide. It is also important to choose nutritious and balanced foods that provide us with the energy necessary to carry out our daily activities without exceeding empty calories, such as those provided by alcohol, processed foods and foods rich in sugars and saturated fats.
The amount of calories we need daily varies from person to person, depending on factors such as age, gender, height, weight and level of physical activity. On average, it is estimated that a person needs around 2,000 to 2,500 calories a day to maintain their body weight.
There are three main macronutrients that provide calories in our diet: carbohydrates, proteins and fats.
Each of them provides a different amount of calories per gram:
- Carbohydrates and proteins provide approximately 4 calories per gram.
- Fats provide around 9 calories per gram.
In addition, alcoholic beverages also provide calories, approximately 7 calories per gram of alcohol.
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It is important to keep in mind that not all calories are equal, as some foods may provide more nutrients and health benefits than others. For example, fruits and vegetables are usually low in calories but rich in vitamins, minerals and fiber, while processed foods rich in sugar can provide many empty calories, that is, without significant nutritional contribution. It is recommended to consult with a health professional or nutritionist to determine how many calories you need daily and develop an appropriate eating plan.
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Here you can see calorie table for fruits and vegetables.