What are calories? Calorie norm

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

What are calories? You will find the answer to the question below. In addition, in the materials of this article you will find information on how many calories contain essential elements for the body, such 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 each 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 play, exercise, and even sleep. In addition, the energy that enters us plays an important role at the cellular level. So, thanks to her, our cells grow, divide, and regenerate.

Slimming rule

What are calories? Almost every person who wants to lose weight knows the answer to this question. After all, if you eat a lot of calories, and use very little, then the remaining amount is deposited in the body in the form of fat (just in case). That is why overeating people who do not exercisesports, very often are full. And all they have to do to lose weight is burn more calories than they consume.

Where do calories come from?

Having learned what calories are, a new question arises: where do they come from? Experts answer it quite simply. There are 6 classes of substances found 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 the dishes and foods that we eat every day can be. To do this, you need to know the following values:

• 1g of fat equals 9 calories;
• 1 g of protein equals 4 calories;
• 1 g of carbs equals 4 calories.

By the way, alcohol also contains calories. But alcohol is not a nutritious food. That is why it cannot 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 the state of glucose, which replenishes the needs of the human body for energy. The excess is stored as glycogen, which is needed for long-term needs, as well as brain function. Compared to fat stores, carbohydrate stores are small (about300-400 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 their carbohydrate content, but also by the presence of such an element as proteins. They are used as building and repair material for 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 breakdown. Therefore, it is highly recommended not to use protein diets. By the way, the excess of this element is also stored as adipose tissue.

Despite the similarity of nutrients, some may provide more calories than others. But in any case, with an overabundance of them, a person will definitely observe excess body fat.

Normal calories

Energy needs of a person are much more important than all other needs. After all, the minimum amount of energy that the body needs for life includes such basic functions of the body as cellular metabolism, respiration, blood circulation, temperature control and glandular activity. The amount of calories consumed per day depends on a person's age, gender, body constitution, sleep, nutritional quality and even climate.

The amount of energy required to maintain the normal functioning of the body at rest is calculated as follows: 1 calorie per 1 kg of human weight per hour. After some calculations, we can safely concludethat 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 I eat to lose weight? This question is often asked by the fairer sex, who strive to gain eternal harmony. We presented the minimum number of calories per day for an adult a little higher. However, these figures are true only for an organism at rest. Indeed, with prolonged and active physical work, a person needs more energy. That is why this fact must 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 "fast" harmony, some ladies generally refuse to eat and begin to starve. And this is a big mistake. Why? The answer is just below.

We go on a hunger strike

The fact is that very complex defense mechanisms have been developed in our body. As soon as a person refuses to eat, his body begins to use fat reserves. But this happens only up to 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 use muscle. And, as you know, most of the internal organs consist of them.

The consequences of the hunger strike

In the hope of losing weight by fasting peoplemay harm himself physically. After all, when the number of incoming calories becomes minimal, the body immediately reacts to this and tries to conserve energy by lowering the metabolic rate, but at the same time preserving adipose tissue. Thus, fasting leads to insignificant weight loss. Moreover, such a rigid diet contributes to he alth problems (digestive disorders, gallstones, gout, heart complications).

The most high-calorie foods

As mentioned above, the consumption of carbohydrates, fats and proteins depends on the physical activity of a person. In our country, the following indicators are set:

• protein – around 65-70g per day;
• fats – approximately 70-80g per day;
• carbohydrates – about 280-360 g per day.

Of course, it is quite difficult to calculate the calories consumed every time. In this regard, experts advise just remembering which foods are the most "energy":

• pork, lamb, beef, bacon, duck and goose;
• cakes, sweets, chocolate, waffles, ice cream, cakes;
• margarine, butter and vegetable oil;
• wheat bread, homemade cakes (pies, pies, pancakes), dryers, cookies, gingerbread;
• semolina, oatmeal, rice porridge;
• boiled and smoked sausages, frankfurters, sausages;
• canned food (fish, meat);
• homemade marinades and pickles;
• salmon, trout, pink salmon, herring;
• caviar;
• hazelnut, walnut, almond;
• fried eggs and scrambled eggs;
• beets, potatoes;
• cheeses, sweet curds, milk (calories of these products depend on their fat content);
• bananas, grapes;
• all dried fruits, especially dates and raisins;
• milkshakes, cocoa, store-bought juices, coffee, carbonated drinks;
• alcohol (vodka, beer, liquor and others).

Combination of incompatible

Currently it is very fashionable to have 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 he alth. In this regard, all nutritionists advise their clients to flatly refuse high-calorie bakery and confectionery products.

Summarize

In this article, we gave you a definition of calories, talked about the role for the body, ways to lose weight. Thus, we can safely conclude that the energy that enters our body along 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, you should remember that everything is fine, but in moderation. Only in this case you until a ripe old agekeep both he alth and attractive appearance.