What are calories? You will learn the answer to the question below. In addition, in the materials of this article you will find information about how many calories contain such necessary elements for the body as proteins, carbohydrates and fats.
What are calories?
Calories are a measure of providing the body with energy. As you know, in the body of every person there are reserves of this energy, which are stored in the form of fats and carbohydrates.
What are calories for? Our body uses them for a huge number of different functions. Such supplies are essential for breathing, pumping blood, work and rest, exercise and even sleep. In addition, the energy entering us plays an important role at the cellular level. So, thanks to her, our cells grow, divide, and regenerate.
Weight loss rule
What are calories? The answer to this question is known to almost everyone who wants to lose weight. After all, if you consume a lot of calories, and use very little, then the remaining amount is stored in the body in the form of fats (just in case). That is why overeating people who do not play sports are very often full. And in order to lose weight, they only need to use up more calories than they consume them.
Where do calories come from?
Learning about what calories are, a new question arises: where do they come from? Experts answer it quite simply. There are 6 classes of substances that are contained in food: fats, carbohydrates, proteins, minerals, vitamins and water. And only the first 3 of them are able to provide the body with calories or energy.
So, let's take a closer look at what the calorie content of dishes and products that we eat every day can be. To do this, you need to know the following values:
- 1 g of fat is 9 calories;
- 1 g of protein is 4 calories;
- 1 g of carbohydrates is 4 calories.
By the way, calories are also found in alcohol. But alcohol is not a nutritious product. That is why it can not contribute to the repair, growth or restoration of cells. This is a kind of toxin, acting as a source of energy, which is converted into fat. Thus, 1 g of alcohol contains about 7 calories.
How is energy stored in the body?
The function of each calorie is to provide nutrition to cells and organs. So, carbohydrates are broken down to a state of glucose, which meets the energy needs of the human body. Its excess is stored in the form of glycogen, necessary for long-term needs, as well as the work of the brain. Compared to fat reserves, the carbohydrate reserve is small (about 300-400 g). It is stored in the liver and muscles.
It should be recalled that the calorie content of dishes and products is determined not only by the content of carbohydrates in them, but also by the presence of such an element as proteins. They are used as a building and repair material of cells. Although with a deficiency of carbohydrates, proteins can also act as the main source of energy. With such a long process, the body may well be poisoned by the products of its cleavage. Therefore, protein diets are highly discouraged. By the way, an excess of this element is also stored in the form of adipose tissue.
Despite the similarity of nutrients, some of them can supply more calories to the body than others. But in any case, with their overabundance, a person will definitely observe extra fat deposits.
Calorie intake
Human energy needs are much more important than all other needs. After all, the minimum amount of energy that the body needs for life includes such basic body functions as cellular metabolism, respiration, blood circulation, temperature control and the activity of the glands. The rate of calories consumed per day depends on the person’s age, gender, body constitution, sleep, nutritional quality and even climate.
The amount of energy required to maintain normal body activity at rest is calculated as follows: 1 calorie per 1 kg of a person’s weight per hour. After a few calculations, we can safely conclude that the minimum calories for an adult per day should be at least 1200 units for women and 1500 for men.
Popular weight loss scheme
How many calories should be consumed to lose weight? This question is often asked by the fairer sex, who seek to gain eternal harmony. The minimum number of calories per day for an adult, we presented a little higher. However, these figures are true only for an organism that is at rest. Indeed, with prolonged and active physical work, a person needs more energy. That is why this fact should be taken into account in your calculations.
Of course, the easiest way to lose weight is to significantly limit the number of calories that enter the body with food. But in the pursuit of "quick" harmony, some ladies generally refuse to eat and begin to starve. And this is a big mistake. Why? The answer is a bit lower.
We are on a hunger strike!
The fact is that very complex defense mechanisms have been developed in our body. As soon as a person refuses food, his body begins to expend fat reserves. But this happens only until a certain point. Since adipose tissue is a valuable reserve intended for the most extreme case, after a few days the body stops using it and begins to expend muscle. And, as you know, it is from them that most of the internal organs consist.
The consequences of the hunger strike
In the hope of losing weight through fasting, a person can physically harm himself. After all, when the amount of incoming calories becomes minimal, the body immediately responds to this and tries to save energy, lowering the metabolic rate, but at the same time preserving adipose tissue. Thus, a hunger strike leads to slight weight loss. Moreover, such a strict diet contributes to health problems (digestive tract disorders, gallstones, gout, heart complications).
The most high-calorie foods
As mentioned above, the intake of carbohydrates, fats and proteins depends on the physical activity of a person. In our country, the following indicators are established:
- proteins - about 65-70 g per day;
- fats - about 70-80 g per day;
- carbohydrates - about 280-360 g per day.
Of course, it’s quite difficult to calculate calories consumed each time. In this regard, experts advise just to remember which products are the most "energy":
- pork, lamb, beef, bacon, duck and goose meat;
- cakes, sweets, chocolate, waffles, ice cream, cakes;
- margarine, butter and vegetable oil;
- wheat bread, homemade cakes (pies, pies, pancakes), drying, cookies, gingerbread cookies;
- semolina, oatmeal, rice porridge;
- cooked and smoked sausages, sausages, sausages;
- canned food (fish, meat);
- homemade marinades and pickles;
- salmon, trout, pink salmon, herring;
- caviar;
- hazelnuts, walnuts, almonds;
- fried eggs and scrambled eggs;
- beets, potatoes;
- cheeses, sweet curds, milk (the calories of these products depend on their fat content);
- bananas, grapes;
- all dried fruits, especially dates and raisins;
- milkshakes, cocoa, shop juices, coffee, carbonated drinks;
- alcohol (vodka, beer, liquor and others).
Combination of incongruous
Currently, it is very fashionable to conduct separate meals. And this trend came to us for a reason. After all, experts say that the most high-calorie dishes are those that contain a large amount of nutrients such as carbohydrates and fats. That is why various confectionery products, which very often include culinary, animal and vegetable fats, as well as sugar and its substitutes, represent the first danger not only for the figure, but also for human health. In this regard, all nutritionists advise their clients to flatly abandon high-calorie bakery and confectionery products.
To summarize
In this article we gave you a definition of calories, talked about the role for the body, methods of losing weight. Thus, we can safely conclude that the energy entering our body with food is not an enemy that must be fought in the name of beauty and harmony. However, an excessive amount of high-calorie foods can really harm our body. That is why, sitting down at the dinner table, it should be remembered that everything is fine, but in moderation. Only in this case, you will preserve both health and attractive appearance until old age.