Calorie values are frequently seen on the packaged products sold in the market, in the menus of restaurants or workplaces, in smart phone and smart watch applications. Both the nutritional and calorie values of the food and beverages we consume have an important place in a healthy eating plan. For this reason, people who want to lose-gain weight and stay in shape should pay attention to these values. Dyt. from Memorial Kayseri Hospital Nutrition and Diet Department. Merve Sır gave information on the subject by emphasizing that calorie balance has an important place in a healthy diet, but calorie calculation should not be obsessed.
Macro nutrients contain energy
The unit used to measure the amount of energy in food is the calorie. The human body gets its energy mainly from carbohydrates, proteins and fats. Calories are also referred to as macronutrients as they are present in large amounts in the diet. Unlike other nutrients such as trace elements or vitamins, macronutrients contain energy. Also another source of energy is alcohol. The energy in food is also known as the 'calorific value' and is measured in units of calories or joules. Speaking of calories, it actually means kilocalories (1000 calories). On the other hand, macronutrients have different calorie content. The kilocalories per gram of foods that provide energy to the body are as follows.
Carbohydrates: 4 kilocalories per gram
Proteins: 4 kilocalories per gram
Oils: 9 kilocalories per gram
Alcohol: 7 kilocalories per gram
However, it should be noted that how much energy the body can actually use from a food depends on several factors.
The body needs energy
Some processes in the body need energy to take place. The body gets this energy from food. Energy, food and drink, macronutrients can consist of fats and carbohydrates and protein. Each food has a different macronutrient composition. In order to make measurable how much energy is in which food, calories must be measured first. Simply put, calories are actually energy. When it comes to weight loss, calories should always be considered first. Few people calculate how many calories they can consume per day to lose or not gain weight. There is no single calorie requirement for every person. How many calories a person should consume per day depends on factors such as gender, age and height. Factors such as regular exercise, sports and work also play an important role. After all, an employee on a construction site needs much more energy than an employee in the office. The body needs 70% of the supplied amount for basal metabolic rate. The technical term for this is basal metabolic rate. The amount of energy the body spends at rest is expressed as basal metabolic rate. Basal metabolic rate ensures that all vital functions are maintained. Many people become overweight by eating well above their daily calorie needs. Daily calorie needs vary from person to person. If the daily calorie requirement is known, appropriate measures can be taken to lose or maintain weight. Those who are thin should be careful about gaining weight. It is important that they know absolutely their calorie needs.
How many calories are needed daily?
Women generally need about 2 thousand calories per day, while men need 2 thousand 500 calories. In order to calculate this need, it is necessary to calculate the individual basal metabolic rate. There are several formulas for calculating the individual basal metabolic rate. Each of these should be understood only as an approximation of the actual basal metabolic rate. Calorie needs should be calculated individually. Age, weight and exercise habits as well as occupation should not be ignored.
Formula for men:
Basal metabolic rate = 1 x body weight x 24
Formula for women:
Basal metabolic rate = 0,9 x body weight x 24
The number 24 is included in the calculation because it is assumed that one kilogram of body mass consumes an average of 24 kilocalories per day at rest.
Eating too much causes health problems
The stomach volume of an adult is an average of one liter. When you eat more, the stomach puts pressure on other organs. This causes a feeling of fullness. The feeling of fullness in the abdomen can also be caused by swallowed air or excessive gas formation in the intestinal region. Especially very fatty foods, heavily sweetened and bloated foods can cause a feeling of fullness and other gastrointestinal complaints. Depending on the composition of the meal, hypoglycemia or high serotonin levels can also lead to fatigue. When high-carbohydrate foods are consumed, the increase in glucose in the blood and the increased release of the hormone insulin disappear. Insulin promotes the flow of sugar into the body's cells, causing the blood sugar level to drop again. If insulin secretion increases excessively after a meal, it causes a drop in blood sugar known as 'hypoglycemia'. However, since the brain is dependent on blood sugar as an energy source, performance may be limited for a certain period of time.
The calorie content of foods is important, but should not be obsessed.
Many people ignore the calorie content of foods without consuming them. The best-known rule of thumb when it comes to dieting is this: If you eat fewer calories than you burn, you lose weight.
Calories from fat, carbohydrates and protein are different. The body processes calories differently. In general, calorie sources are divided into three as fat, carbohydrates and protein. Carbohydrates and fat are among the common causes of obesity. Most carbohydrates and fats can be easily digested by our body. Exerting a lot of energy at the same time while doing sports always works. On the other hand, it is known that protein, which is difficult to digest, helps to lose weight. There are also calories that the body does not digest at all. Calorie tables on food packaging do not provide any information on how much of the energy is actually used by the body.
Calorie charts can be misleading
Calorie charts are basically a guide to how much energy is supplied to the body. However, 100 calories from fructose cannot be compared to 100 calories from healthy fats. Because fructose triggers completely different metabolic processes in the body. It raises appetite-inducing insulin levels, while at the same time reducing the body's energy consumption in the long run. For example, nuts contain a lot of fat and are considered a calorie bomb because they contain more calories than chocolate. However, nuts, which are a clean source of calories, cause losing control of weight gain. Therefore, looking at the calories of nuts can be misleading. Everyone uses calories differently. Age, gender, height, individual intestinal flora, diseases and time of day are factors that affect calorie use.