Calories are a measure of energy used to measure the energy of everything we eat or drink. A more accurate definition of a diet calorie is: “1 caloric is the amount of energy required to increase the temperature of 1 gram of water by 1 degree Celsius”. As we learned in the physics classes, the energy is measured in joules, therefore 1 calories is equivalent to 4,184 joules.
When we say “calories” we usually refer to kilocalories (Kcal) or small calories. A dietary caloric (written with capital “C”) is the energy necessary to heat 1 kilogram of water of 1 degree Celsius. But, for convenience, we use the term “calories” instead of the most technically correct kilocaloric.
The body uses the energy we get from foods and drinks for an essential task such as breathing, moving, eating, thinking etc. Any amount of energy that is not used by the body is usually stored as fat. Having said that, if we continue to eat our energy needs, over time we will increase weight.
We have often heard that the count of calories is practically a waste of time. However, achieving the objectives of our body can be summarized to a simple mathematical equation. We have to keep two things in mind: the calories that your body burns to function correctly (calories) and the quantity of calories we eat (calories).
Calories – Frenies? – core fitness
Calories = Calories in -> us maintain our weight
Calories < Calories in -> us I earn weight
Calories > Calories in -> us LOSE weight
It has been demonstrated over the years in scientific experiments that the overload translates into weight gain.
The “caloric myth” is one of the most common and harmful myths when it comes to healthy nutrition and nutrition. It is based on the idea that “a caloric is a calorie”, which means that all calories have the same effect on our body regardless of its origin. Of course, there are 2 sides of each story. Technically speaking, all calories Do Having the same amount of energy, therefore, in that matter, a caloric is truly a caloric. But when it comes to our body, things change a little.
Imagine our body as a complex biochemical system that to provide the fuel it needs, must use different metabolic paths for different foods to transform them into energy. Therefore, depending on the food we eat, our body will respond independently. For example, 100 calories of broccoli will have a distinct effect on your body of 100 calories of french fries.
In addition, the amount of calories we burn and the effect of different foods on hunger can vary considerably.
The caloric density or energy density measures the caloric content of food compared to its weight or volume.
Foods with low caloric density such as vegetables, meat and fish, fruit, milk and yogurt, eggs, amidaceous carbohydrates, sugar -free drinks (water, coffee, tea)
- Higher in nutritional density
- Fill the stomach with fewer calories
- Satisfy the drive of hunger
Foods with high caloric density (candies and chips, pastries and cakes, fast food, oils, dairy products rich in fats, fatty meats, fat -rich condiments (IE mayonnaise), sugary drinks.
- Less nutritious
- More fat and cholesterol
- Less filling: you eat more
A vegetable that contains 30 calories per 100 grams has a low caloric density, while the chocolate containing 550 calories per 100 grams has a very high calorie density.
The choice of foods based on their density makes healthy consumption much easier because it limits our food options, eliminating most of the transformed foods that are generally unhealthy and easy to eat too much.
The amount of calories we need on a daily basis depends on many factors such as: age, genre, weight and activity. A young athlete will need a greater amount of calories than an elderly man who does not practice. Mainly if we want to fatten, we must create a caloric excess by eating more than our body burns.
There are a lot of formulas to calculate our energy needs, but thanks to the technology advanced nowadays, there are many apps that can help us monitor our food intake.
Here are 3 of them:
Calories count, when it comes to losing weight.
The quality of calories is important, so try to choose low density caloric foods for healthy benefits.
This article was written by Oana Mocian – Nutritionist
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