What is a calorie?
In a nutritional sense, a calorie is a unit of energy that refers to the amount of energy (heat) we get from various types of food – whether they are fats, proteins, carbohydrates or sugars are important sources of calories, this energy which is driven from the consumption of calorie rich food is used in physical activity.
Calorie was defined as the amount of heat needed to raise the temperature of 1 kilogram of water from 0 to 1 degree Celsius…
How many calories should people have every day?
Calorie needs are unique to each individual. It is based on the various ages and activity level of that individual, and it depends upon the situation, if the person is trying to lose weight or gain weight.
Every part of our body needs a good amount of calories from the nutrients we consume to carry out various bodily function, like digestion, blood circulation, and breathing, even activities such as we do whether running, standing, sleeping, walking or eating needs energy which is provided by the calories we consume and that is used or burned. The energy, or calories, your body needs everyday according to your physical activity, depends upon your basal metabolic rate (BMR) or resting metabolism. Your BMR is basically the energy required by the body to perform all the activities vital for life, and the BMR of each individual will be different depending on their age, gender, genetics and muscle mass, moreover our energy needs will always differ, so staying within a range of 200 calories of your daily burn rate can help you maintain your weight.
Nutrition experts help you identify what you really need each day.
What if you eat less calories?
According to the experts thinking that eating fewer calories is better when trying to lose weight might do more harm than good, because eating less calories can lead to a severe deficiency of important nutrients and that may have an adverse effect on the various functions of the body and it will have very harmful impact on the immune system. When the body doesn’t not get enough energy that the calories provide it begins to break down muscle for fuel or energy required to carry on bodily functions, leading to low levels of energy, feeling extremely weak, and mood swings.
What if you eat less calories?
Consuming, excess calories more than what your body requires does not do any good, since too many calories leads to obesity, lethargy, gastric troubles and unwanted fat storage, that is very dangerous for various organs of the body, leading to serious diseases and illnesses.
Balancing calorie intake
It is advisable that try to balance your calorie intake it should neither be too less nor too low, balancing calorie consumption is the key to ideal metabolic rate as well as your physical activity. It also depends upon the gender and how much activity they do like
- for women who are moderately active will probably need 1,900 calories per day,
- Those women who are very active need around 2,000 to 2,500 calories per day
- While women who are less active need 1,800 calories per day
- for men who are moderately active will probably need 2,500 calories per day
- Those men who are very active need around 2,500 to 3,000 calories per day
- While men who are less active need 2,200 calories per day
Don’t count your calories, just focus on what you eat
- Always being worried about how much calorie intake you should have per day, can do more harm than good for your body. In one way it is good to keep a watch on your calorie intake, if you want to maintain an ideal body weight and lead a healthy lifestyle.
- You need to understand that counting calories can be confusing, just try to eat a diet rich in plant-based foods like leafy greens, variety of vegetables and whole grains, include lots of fresh fruits and healthy fats such as omega 3 fatty acids. Plan meals that can give all the nutrients required by your body
- If you count every calorie you eat, it can lead to severe deficiency of important nutrients that can in turn result in various ailments.
- What we have understood is that it not calorie counting the needs to be given importance, but the key is eat healthy that is nutritious and that satisfies your appetite, but note that avoid fried and spicy foods that contains calories in abundance.
What are empty calories?
Foods that lacks or have very little nutritional value and are loaded with calories, salt , fats and other harmful contents is known to have empty calories; they provide our body with instant energy but devoid of required proteins, vitamins, fiber, minerals and other nutritional components essential for our good health. Food that are empty in calories is responsible for putting you at risk for various health issues like obesity, diabetes, kidney disorder, disrupts digestive system , causes mental illness and affects brain.
These foods contain preservatives that makes you additive to consume more, because they contain sugar, saturated fats, salt and bad cholesterol which are toxic in nature but they seems to be tasty, if you consume this kind of food on regular basis, then be ready to face the consequence. It is better to debunk junk food from your diet for a healthy living. Fast food (empty calorie food) not only makes you additive, but also harms your appetite for healthy food.By consuming junk food that has high content of sugar and other fatty substance can damage the liver, which fails to function properly due to changes in the levels of liver enzyme that cause liver damage. Diet high in fast food is likely to affect the functioning of brain, like causing depression and also if you are already suffering from depression you tend to consume more of sugary, fatty foods. Our brain goes through lot of changes when you consume junk food with no calories brain needs nutritious food to function properly, but junk food does not provide the required nutrients to brain, causing brain damage. Also brains capability to release healthy synopses (aids learning and memory) is disrupted due to these foods.
The bottom line is know what to eat and avoid food which is empty in calories