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Dieting and calories Calories The calorie is a unit of measurement for energy. Where it is used to express the energy content...

Dieting and calories

Calories

The calorie is a unit of measurement for energy. Where it is used to express the energy content of food and drinks, and how much a person consumes while practicing daily activities and exercise, and unlike most people's perception of calories, calories are necessary for a person's health by consuming the appropriate amounts for his body, and most weight loss diets reduce the amount Calories consumed in addition to increased physical activity in order to reach the desired weight.

It is worth noting that the body obtains calories by eating macronutrients , which are the nutrients that the body analyzes to produce energy. Macronutrients include 3 nutrients, which are as follows:

Proteins: one gram of them provides the body with four calories.

Carbohydrates: 1 gram of them also contains four calories.

Fat: One gram of fat contains nine calories.

The individual's caloric needs

Individuals' daily caloric needs vary according to several factors. Such as gender, height, age, weight, health status, and physical activity,there are many methods by which the required daily calories can be calculated, including the Harris-Benedict equation:

Men's BMR = 66 + (13.7 x weight in kilograms) + (5 x height in centimeters) - (6.8 x age in years)

BMR for women = 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 product (the basic metabolic rate) is multiplied by the physical activity factor, which is classified according to the person’s activity, and is as follows:

Inactive lifestyle: (people who do office work, or do not engage in any 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 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 for marathons or other types of races)

Total calories = BMR x 1.725

Dieting and calories

Servings from the daily recommended food groups

Here are the food groups that any diet should contain:

One ounce is equivalent to 28 grams.

To find out the size of the portion for each food group and its equivalent, you can refer to the article What is meant by a portion .

An example of a one-day diet

generally; You can lose anywhere from 0.5 kilograms to one kilogram per week when you reduce 500-1000 calories from total calories; That were previously calculated in the article. It should be noted that there is no appropriate nutritional diet for all people, and there may be a specific diet suitable for one person, but it is not suitable for another person, and therefore it is advised that before starting a weight loss diet , it is recommended to consult a nutritionist to build a realistic and healthy nutritional plan. Taking into account the person’s medical history, lifestyle, and personal choices and preferences.

But here is an example in the form of a one-day diet that a nutritionist can provide to someone who needs to consume 1800 calories:

Tips to help lose weight

There are many things that can be done to help you lose weight, and here are some tips that may contribute to this:

Increase protein intake: Protein needs energy to be analyzed in the body, and a study published in The American Journal of Clinical Nutrition indicated that people who devote 15% - 30% of their daily calories to protein increased their feeling of satiety, and decreased their caloric intake. Calories are 441 calories.

Reducing or avoiding soft drinks, fruit juices and sugars: This includes any beverage that contains added sugar, and these products are among the most common causes of weight gain in the current era, because the brain does not recognize the calories coming from liquids in the same way it identifies the calories coming from Solid foods, and therefore when drinking a soft drink that contains added sugar, the brain will not compensate for that by reducing the amount of food eaten, which may increase the amount of calories consumed, and lead to weight gain.

Increase drinking water: Drinking water is one of the most important and simpler ways to lose weight. A study published in Obesity magazine in 2010 indicated that following a low-calorie diet with drinking half a liter of water half an hour before each meal contributed to an increase in weight loss by an average of 44%.

Exercising: Most people strive to lose weight, but what is correct is to strive to lose fat in the body, and it is important to exercise to lose fat, so in the event that you follow a diet without exercising, the body will lose muscle mass in addition to fat, and experts point out that when it tries People 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 muscles have metabolic activity. That is, it increases metabolism and burning rates in the body, and therefore it is important to maintain muscle mass during the process of losing weight.It is worth noting that weight lifting is one of the most important exercises that can reduce muscle loss during weight loss, and aerobic exercise can also be practiced; Running, walking, or swimming.

Adequate sleep and reducing stress: It is important to get enough sleep to lose weight. Where it is noted that people who sleep 6-8 hours a day are more likely to achieve their goal of losing weight than those who sleep for a shorter or longer period of time, and it was noted that reducing stress was associated with better weight loss.

Common questions about dieting and calories

Does dieting low in calories lead to weight loss

People who are trying to lose weight may seek to reduce calories drastically, but it should be noted that reducing calories too much may be harmful to health, and lead to several health problems, including weak bones and reduced fertility, as this leads to lower levels of The metabolism in the body, and the loss of muscle mass, Therefore, a diet that is very low in calories is not suitable for all people, and you must speak to a doctor or dietitian before starting to make sure that it is appropriate for the person’s condition.

How many calories should you have for breakfast?

The amount of calories that should be eaten for breakfast can be calculated by distributing the total daily calories over the number of meals of the day, for example many women trying to lose weight consume about 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, for example, women can consume 300-400 calories during one main meal, in addition to two snacks containing 100 calories each, while men can consume 400-500 calories during one main meal, and 150 calories during a snack The one.