Diet

Learn about calories and how to calculate them

اعلان

Simply put, calories are a measure of the energy that food provides us .

All the food we eat is a calorie. It enters the body, is digested and converted into energy ATP by a chemical process.

What do calories consist of?

Calories consist of the macronutrients, which are proteins. Carbohydrates and fats are the essential nutrients that the body digests.

1- Protein

Protein is the nutrient responsible for Basically building processes in the body and the subsequent processing processes. Protein is involved in the structure of tissues and muscles, and physically, proteins are considered Molecules Vitality huge made up from series or more from acids amino get up proteins jobs a lot and miscellaneous، It is mainly found in egg whites. chicken breast, fish, Meat and in lesser proportions: legumes, Nuts. High protein foods

2- Starches or what is known as carbohydrates:

Carbohydrates are foods that turn into glucose after they are digested . It is the main source of energy in the body. It is important for the brain that cannot use other energy sources easily. In addition to its major role in the process of weight gain or decrease.

There are two main types of carbohydrates:

  1. Simple carbohydrates : They contain simple sugars that easily disintegrate from digestion and give quick energy compared to complex carbohydrates. They are found in foods such as: table sugar, honey, dairy products, and fruits.
  2. Complex carbohydrates : they are starches – long chains of glucose molecules, which take longer to break down, which gives the body long-term energy (from 3 to 4 hours) and is found in grain products such as bread, chips, pasta, rice and potatoes.

3- Fat

important source of energy, It is the main nutrient that enters into the synthesis of hormones within the body. There are many types of them differ according to the degree of saturation.

Types of fat

  • Saturated fats: A type of fat that is harmful to humans if consumed in large quantities. It is found in meat, margarine and butter.
  • Trans fat: a type of harmful fat that also causes high cholesterol.
  • Unsaturated fats: These are the beneficial fats that must be introduced into the body, as they assist in the process of manufacturing and secreting some hormones, such as testosterone, in addition to the presence of omega-3 and omega-6 in varying proportions, depending on the type of food.
Information: 1 gram of protein equals 4 calories. Each gram of carbohydrates also equals 4 calories. But each gram of fat equals 9 calories.

calories and weight loss

The basic rule for losing weight is to create a deficit in calories consumed daily. How does this happen?

Suppose that you enter your body with 2500 calories per day, and this is the amount of stability (the stability of weight when consuming this amount per day). The calorie deficit is the reduction of the amount of calories consumed per day. We assumed that you eat 2500, so you will eat 2000, and next month you will eat 1500, and so on.

But! Not all calories are the same. The calories provided by healthy eating are rich in protein, good carbohydrates, beneficial fats, and rich in vitamins and minerals. a cup of oats, It is completely opposite to the calories coming from a donut full of sugar and hydrogenated oils.

Dr. Edwin McDonald (a board physician who specializes in gastroenterology and nutrition) says:

Most studies recommend a deficiency of 500 calories to lose weight, But keep in mind that not all calories are created equal.

Therefore, you must consider the quality of the calories included, rather than just being satisfied with the quantity.

In conclusion, the process of counting calories is simple, but if the process finds the opposite, you can use the calorie table on our website, and good luck.

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