Sports Nutrition Knowledge: Everything about calories is here


What are calories?

Food provides energy to our body, and we use this energy to support the basic functions and physical activity of our body. And these energy, measured in calories per unit, translated from the word Calorie. We often say kcal/kcal, which refers to the energy required for 1 kg of water to rise by 1 degree Celsius. The English is Kilocalorie, but it is usually replaced by a capital C later. Kilocalories. When it was introduced to China, due to the confusion of capitalization and the simple translation, chadwick boseman weight loss cards were often used instead of kilocalories. Although it was not rigorous, it had basically become a habit. If you read Chinese literature, you can pay attention.
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Calories directly affect the body weight: if you consume it, you will lose weight, and if you consume it, you will convert the excess calories into fat and store it in the body.

Where do calories come from?

There are four sources of calories: carbohydrates, protein, fat, and alcohol. joaquin phoenix weight loss The daily calories are mainly derived from the first three (alcohol is non-nutritive). In most cases, nutritionists recommend that 50-55% of daily calories are derived from carbohydrates, 20-35% are derived from protein, and then no more than 35% are derived from fat, and daily derived from saturated fat (Saturated fat) Calories should be less than 10%. Of course, this is only for most people. Generally, in fitness nutrition, the ratio of 4:4:2 is recommended, that is, the fat intake is about 20%. There are other people with training needs and nutritional needs that need to adjust their intake ratio.

How to count calories?

It is important to understand that not all foods of equal weight provide the same calories. There are james harden weight loss 4 calories per gram of carbon water, 4 calories per gram of protein, susan boyle weight loss and 9 calories per gram of fat. The calories per gram of alcohol are far more than that of carbon water and protein, with 7 calories. Correct! ! No nutrition and high calories are talking about the little bitch of alcohol! (Think about the bar you drink ==, a girl used to tell me that drinking can lose weight and I was drunk).

How many calories do I consume per day?

Knowing how many calories you consume every day is very important, because only by knowing your own consumption can you adjust your calorie intake according to your goals. And the consumption of each person really varies from person to person, depending on many factors. Generally speaking, amy schumer weight loss the most important factors affecting calorie consumption are: 1. Weight, the heavier people need more calories a day to maintain their weight; 2. Age, adolescence is generally the peak of calorie demand, and thereafter It gradually decreases with age, but in special circumstances such as pregnancy, more calories will be needed; 3. Exercise conditions, people who do not like activities need fewer calories than people who love sports; 4. Gender Generally, because boys have more muscles than girls, they have more basal metabolism, so they need more calories than girls.
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If you want to calculate accurately, it is more difficult without the aid of an instrument, chris pratt weight loss not to mention that the amount of exercise of each person is very different. The more popular estimation method here in the United States is to directly multiply your weight (pounds) by 20 to estimate the calories you consume in normal daily situations, or what many people call basal metabolism. (1 kg is about 2.2 pounds)

How many calories should I consume daily? Is dieting OK?

Since the consumption has changed from person to person, the difference in intake is even greater. keely shaye smith weight loss People who gain muscle usually need a diet plan that is at least 500 calories more than they consume. The specifics will not start, because the muscle gain situation is different, and the intake will also be very different. kelly osbourne weight loss In the fat loss period, it is generally healthy to maintain a calorie gap of 500 kcal, that is, your total consumption (including exercise consumption)-total intake should be around 500 kcal. Excessive calorie gap will not only not help you lose more, but will cause adverse effects on your body. Especially when your intake is much smaller than your basal metabolism, your body will think that you are enduring a “famine" and automatically enter a “sleep" state. In this state, your daily basal metabolism will become less and less (for example, even if you did not exercise before, your basal metabolism was 1800 kcal, but after dieting, it was only 1500 kcal), and then in order to create a calorie gap, you can only The more you eat and the less, the less you eat, the less energy you can exercise. The less you don’t exercise, the more you can only rely on “hungry" to create a calorie gap. In the end, your body will fall into a vicious circle. The body has broken down. Therefore, any diet to lose weight is a short-sighted approach that only focuses on immediate benefits without seeing long-term development. Seeing this, can you still believe and try those “weight loss recipes" that claim to be only 300-500 calories a day? Ha ha.

Is calories the only reference standard for diet?

What you must know is that although calories can affect your weight, they cannot determine your body type. Weight and body type cannot be equated at all. For example, a girl who does not like sports consumes 1700 calories a day normally, and she consumes 1700 calories a day to maintain her current weight; a girl who loves sports consumes 2,000 calories a day and also consumes 2,000 calories a day Card, also maintain the current weight. Although it looks the same, the weight of the two people has not changed, but exercise can determine your body’s line, your physical fitness, and even your mental state. Therefore, I definitely do not encourage you to maintain weight or lose weight without moving or eating. Calories are only a reference, and they are definitely not the only criterion for your diet and fat loss. For a healthy body, the right amount of muscles, a balanced ratio, are far Much more important than the numbers on the scale. However, the main task of Yue Shiji is to give you some popular science from diet. For specific fitness content, we can still recommend looking for professional fitness Weibo. Our task is to start with diet and help you achieve your goals. “Training three points, eating seven points", a healthy life has always required wisdom.

Does zero-calorie/negative-calorie food exist?

Many “negative calorie foods" lists have been circulating on the Internet, and even many so-called “large" ones have been reposted. Is this statement really scientific? The popular saying is that the body consumes more calories to digest these foods than the food itself, so the more you eat, the thinner you get. Haha first, although there are indeed a lot of healthy foods in the list, you can’t help but be reasonable, not scientific, and use your brain, right?

First of all, I searched on the above and there is no article related to negative calorie food. Although I dare not assert that this kind of food absolutely does not exist in nature, I can only say that if it is really discovered, it will probably attract a large number of scientists first. To go, the first test may be a white mouse or a white rabbit, but it is definitely not you.
(There is no scientific experiment to prove that any food is negative calorie).

The foods given in the list at that time, such as celery, broccoli, etc., are indeed very healthy foods, because they have a lot of fiber, are prone to feeling full, and the calories themselves are extremely low, so they are indeed good products, but! ! but! ! With the popularity of this list, the famous “negative calorie weight loss plan" appeared, that is, eating only the food on the list every day, hoping to create a calorie gap greater than the basal metabolism. Can you respect your body? ! rebel wilson weight loss I only eat boiled vegetables every day. There is no nutrition, no protein, no fat, and the calories are far lower than the basic metabolism. I don’t understand the hazards. Can I go back and read the above? If you insist on doing this after reading the above, it is recommended to go to the brain department. This kind of “gimmick" that sounds too good, please be sure to put a question mark in your heart. Later, “Yue Shi Ji Class" will teach you these healthy foods and their cooking methods, so that the more you eat, the healthier you are.

After dispelling the rumors of negative-calorie foods, talk about zero-calorie foods. Zero-calorie foods do exist. Among the essential nutrients, water, minerals, and vitamins are all zero-calorie. As for many zero-calorie beverages on the market, such as Diet Coke, although it is zero-calorie, it contains various sweeteners and other additives. We will talk about the harm of these additives to the body later, and we will not discuss them here. robert costa weight loss So the daily zero-calorie food, the most recommended, of course is water!
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In fact, ice water or ice cubes can barely be regarded as “negative calorie" food, because it does not have any calories, and in order to release heat to melt the ice, the body will consume a certain amount of calories, but calorie consumption and fat burning are completely different. It’s true, so “ice water to burn fat" is also a rumor. Moreover, the poor calories consumed by drinking ice water are really insignificant compared to your daily intake, which is not worth mentioning.

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