Poison and medicine are distinguished only by the quantity
How many nutrients and calories my body needs? Let us focus on losing excess weight.
The basis of losing excess weight is calorie deficit*. This simply means that in a day we consume fewer calories/energy than we spent. How many calories you spend in one day, depends on your lifestyle and your daily activities. Each food you consume, contains a certain number of calories, by restricting caloric intake, body is losing extra kilos or, in increased calorie intake, it gains weight. With proper increase in caloric intake and appropriate exercise, you can also be gaining muscle mass, and minimal percent of fat. 1
Let's look at the example:
Let's say I am 190 centimeters tall and I weigh 100 kilograms. My need for energy intake, can vary between 4400 and 2000 calories depending on the physical activity during the day. The lower limit for my calorie intake is 2000 calories per day, the lower limit for women, who is 160 centimeters tall and weigh 50 kilograms can, however, be quite different. Every individual has different needs and different rate of daily activities. That is why it is important that you know how to properly determine the proper energy/caloric intake for your own needs.
The system for determining the energy needs of your body is simple, if by eating food that you normally eat do not see results, slowly decrease your calorie intake until results begin to emerge. For a rough calculation of your approximate daily consumption of calories, you can search the web, where you will find calculators that calculate your needs based on your age, sex...For more information you can with click HERE always ask our experts.
For loss of 0.5 kilogram body weight you need to set aside for 3500 calories.
Let's say that your body at rest consumes 2000 calories and during daily activities uses additional 500 calories, than your daily consumption is 2500 calories. For example if you consume 2000 calories per day, this means that you have a daily calorie deficit of 500 calories which your body draws not from food but from internal supplies like glycogen and body fat. If adding up how many calories you have burned in one week we get (7 * 500 =3500 calories). We see that, by our prediction, that you should loss 0.5 kg body fat in a week.
For the end of sections I would be point out that only the quantity of calories that you consume is not the only and best criterion for healthy weight loss or eating in general. Also very important are the proportions of these calories represented by individual macronutrient group.
For example: With diets such as a ketogenic diet, we can forget everything we learned in this article. It has been shown that diets where we restrict carbohydrate intake (ketogenic diets) may lead to weight loss without restriction of calories. This is a proof that human body is a machine, which can operate with different efficiency when given different diet regimes. That's why calories serve only as rough measure of how much we need to eat. About how much of specific macronutrients we need to eat, we'll discuss in the next article.
*Counting calories is a unit in which we measure energy value of food
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