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Diet and calories

Aoussedj Ali
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Calories

A calorie is a unit of energy. It is used to express the energy contained in foods and drinks, the amount of what a person consumes during daily activities and exercise, and contrary to what most people think of calories, calories are essential to human health by consuming the right amounts for your body.  Most weight loss diets rely on reducing calorie intake. Calories consumed in addition to increasing physical activity to reach the desired weight.

It should be noted that the body obtains calories by eating macronutrients, which are nutrients that the body breaks down to obtain energy, and macronutrients include 3 nutrients, as follows:

  • Proteins: one gram of protein provides the body with four calories.
  •      Carbohydrates: Each gram contains four calories.
  •      Fat: One gram of fat contains nine calories.

Calorie needs of a person

People's daily calorie needs vary based on several factors; In addition to gender, height, age, weight, health status, and physical activity, there are many ways to calculate your daily calorie needs, including the Harris Benedict equation:

Then to find the total calories, the output (basal metabolic rate) is multiplied by the physical activity coefficient, which is categorized by the person's activity.

Diet and calories

Daily servings from the recommended food groups


Example of a one-day diet

generally; It is possible to lose between 0. It should be noted that there is no suitable diet for all people, and there may be a specific diet that is suitable for one person without another, so before starting a diet to lose weight, it is advised to consult a dietitian to build a realistic diet.   A healthy eating plan, taking into account a person's medical history.

   But here's an example of a one-day diet a dietitian might offer for someone who needs to consume 1,800 calories:



Tips to help lose weight



  • Increased protein intake: Protein needs energy to break down 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 feelings of satiety and calorie intake.  Consumption decreased by 441 calories.
  •    Reduce or stay away from soft drinks, fruit juices and sugars: This includes any drink that contains added sugar, and these products are considered one of the most common causes of weight gain in the current era, because the brain does not recognize calories that come from liquids in the same way, it recognizes Calories are from solid foods, so when you drink a soft drink that contains added sugar, the brain won't compensate by reducing the amount of food consumed, which can increase the amount of calories consumed and lead to weight.
  • Drink more water: Drinking water is one of the most important and easiest ways to lose weight A study published in Obesity in 2010 indicated that following a low-calorie diet and drinking half a liter of water half an hour before each meal increased people's weight loss by 44%.   
  •  Exercise: Most people strive to lose weight, but it is okay to strive to lose body fat, and it is important to exercise to lose fat. People lose weight. It should be noted that muscles have metabolic activity; That is, it increases the rate of metabolism and burning in the body, so it is important to maintain muscle mass during the weight loss process.    It should be noted that lifting weights is one of the most important exercises that can reduce muscle loss during weight loss, and aerobic exercises can also be done; Such as jogging, walking or swimming.   
  •  Adequate sleep and reduce stress: Getting adequate periods of sleep is important for weight loss; It was seen in a study published in Annals of Internal Medicine  that included 10 overweight people following a calorie-restricted diet intended to lose weight Keep in mind that not getting enough sleep can affect weight loss attempts and lower metabolic   The researchers also noted that a person's sleep period is associated with maintaining lean body mass during periods of no calorie consumption.


Frequently asked questions about diet and calories

Is dieting a few calories lead to weight loss?

People who are trying to lose weight may look to cut calories drastically, but it is worth noting that reducing calories too much can harm health and lead to various health problems including weak bones and reduced fertility, and this leads to less.   Body metabolism, loss of muscle mass and therefore a very low-calorie diet is not suitable for all people and you should speak to a doctor or nutritionist before starting it to ensure that it is suitable for your health condition. . .

How many calories should you eat for breakfast?

The amount of calories to be eaten at breakfast can be calculated by distributing the total daily calories by the number of meals per day. For example, many women trying to lose weight consume approximately 1,200 to 1,400 calories per day, while men consume between 1,600 and 1,800 calories. The number of calories a person needs in breakfast can be calculated by dividing the number of calories over three main meals, and it can also be divided into 3 main meals and 2 snacks. 
   It can be said that women, for example, can consume 300-400 calories during the main meal, as well as two snacks of 100 calories each, while men can eat 400-500 calories during the main meal and 150 calories during One snack.








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