The calorie count: what counts in the dietPublished In: 10 Aug 2017
When you decide to lose weight, you need to make changes in your alimentation and start following a healthy, balanced diet that fits your needs to help ease weight loss and easily eliminate the pounds in excess. We often hear about calorie diet: what does this practice really mean and how much does it really count in everyday diet? Here's what the experts say.
The reason why you should count for calories in your diet
Calories are nothing more than the energy reserves that our body accumulates by feeding. Calories are essential to allow our body to stay in shape and to allow the development of the various biological activities that keep it in function. Calorie count is a delicate game of balance: too many calories make us fat, too fews can cause problems to our body. When you are following a diet to lose weight, you are geared to a low calorie diet: as you recall the word itself, a low calorie diet is characterized by reduced calorie consumption. Consuming less calories than daily needs forces our body to use the accumulated lipid reserves and begin to "burn the fat" in excess.
How you should count the calories in your diet
Counting calories is not always easy and immediate: you need to determine how much calories you need to avoid jeopardizing your health while also contributing to rapid weight loss. Although we need to lose weight, it is always necessary to provide the body with a sufficient level of energy to be able to spend it in daily activities. Daily caloric needs vary from person to person: depending on age, lifestyle, health and baseline metabolism, the number of calories is different. An essential discrimination is also gender, the needs of a woman and a man can vary considerably, and the index of Body Mass, known as IMC.
So how many calories does a woman need in average? We talk about a calorie requirement between 1600 and 1800 calories for a healthy person who leads a sedentary life. Calorie count comes into play when you need to lose weight: at that time, you have to cut the calories by at least 500 to 600 calories per day. The important thing is always not to overdo: you should never get under 1200 calories a day to ensure proper energy input.
Dieting with calorie count
Thanks to the calorie count, it is possible to lose 2 pounds a week: of course it is necessary to make sure that the body has all the nutrients useful for its subsistence. Among the basic rules, there is the elimination of calories known as "empty calories": they are all foods that include sweets, sugary drinks, alcoholic beverages and seasonings.
To follow a calorie plan:
- A woman who has an active or practical sport life would need between 2200 and 2500 calories per day. This means that by reducing your calorie intake to 1800-2000 calories a day you will be able to start the slimming path.
- As far as men are concerned, a person with sedentary activity needs about 2000 calories a day, rising to 2600 in the case of active life. A diet of 1600 - 2000 calories per day will be useful to start slimming.
Generally, basal metabolism should be multiplied by the LAF (physical activity level of the single): this data expresses the amount of daily calories needed to cope with energy expenditure during the day. It is a data that is expressed in kcal / die.
The final formula for calculating calories is: CALORIC PERFORMANCE (kcal / die) = MB x LAF
The general scheme, consequently unclear and to be re-adapted to the individual person and his needs.
FOR SEDENTARY PEOPLE: weight (kg) x 31 = daily caloric needs
FOR MODERATE ACTIVE PEOPLE: weight (kg) x 38 = daily caloric needs
FOR ACTIVE PEOPLE: weight (kg) x 44 = daily caloric needs