Calorie Intake Is A Must for Lose Weight?
Calorie Intake Is A Must for Lose Weight?
Summer is approaching, many people start thinking of lose weight. Some of them even mobilized the whole family to eat only “negative calories” food for three meals a day. So the question is, what are we talking about “calories”? Is it feasible to achieve weight loss only by reducing calorie intake?
Weight Loss
What are calories?
In fact, “calorie” is a commonly used unit of energy, usually used to represent the calorie content in food. 1 cal (small calorie, cal) is the energy required to raise one gram of water by one degree. Food energy is usually calculated in kilocalories, also called kcal (1Kcal=1000cal).
According to international units, energy should be expressed in joules. 1 calorie is equal to 4.182 joules, and 1 kcal is equal to 4182 joules. Most of the time, people still use kilocalories to calculate the energy in food because it is more convenient. 1 gram of starch or sugar contains 4 kcal of energy; 1 gram of fat contains 9 kcal of energy, and 1 gram of protein contains 4 kcal of energy. For example, if you eat 10 grams of fat, it will bring 90 kcal of energy to the body. If you eat 50 grams of popcorn, it will increase the energy of about 170 kilocalories. The energy a person needs every day is also calculated in kilocalories.
Protein
The relationship between metabolism and calories
Metabolism includes three main parts: resting metabolic rate; energy consumed by physical activity; energy consumed by digestion and absorption of food. The resting metabolic rate is the energy used daily to maintain the functioning of body tissues. It is the heat energy consumed by the human brain, heart, kidneys, and all organs and cells in the human body. Resting metabolism accounts for 2/3 to 3/4 of our daily energy consumption. The second component of metabolism is the energy consumed by physical activities, such as walking, climbing stairs, holding children, and planned physical exercise. The heat energy consumed by physical activity is the most diverse component of metabolism, and people also have the greatest control over it. Finally, the energy consumed in digesting and absorbing food accounts for a relatively small proportion, about 10%.
The results of the study show that it is not feasible to reduce calorie intake alone to achieve weight loss. Because the human body has a set of “compensation” mechanism: if the calorie intake is reduced, then the body’s metabolic rate will also decrease. Only a reasonable diet and proper exercise can successfully lose weight. The correct way to lose weight is to consume less energy from food and consume more energy. This is usually called the “Law of Thermodynamics”. However, only one-third of people who lose weight are trying this recommended method of weight loss-eating less and exercising more, and it is the root of weight loss.
Vegan
Need to pay attention to fat loss
- Enhance immunity: Immunity is the body’s own defense mechanism. Good immunity can not only ensure the normal work and operation of various organs of the body, but also absorb beneficial nutrients well, maintain the normal metabolic function of the body, and help lose weight.
- Chew and swallow slowly: Develop a good habit of chewing and swallow slowly when eating, which can increase the secretion of saliva and help the digestion and absorption of food.
- Eat less sugars and fried foods: Although sugars and fried foods are delicious, they are not nutritious and have high calories. Excessive intake of such foods will accumulate a lot of calories and fat in the body. Conducive to weight loss.
- Appropriate exercise: Exercise is essential for burning calories. It not only helps to lose weight, but also enhances physical fitness and is beneficial to health.
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