9 Calorie Facts to Know
Are calories those invisible evil creatures that hide in the closet in winter and make our clothes narrow?
Some are constantly counting, collecting, subtracting… do I need this?
Fact №1. Calories are a measure of energy.
By definition, one calorie is the amount of energy needed to heat one gram of water by 1ºC. One kilocalorie (kcal) contains 1000 calories.
Very often, when we say “calories” in colloquial language, we mean exactly “kilocalories”.
A mistake that looks small, but significant – in this case we are talking about heating a kilogram of water, not a gram.
People who strive for weight control, no matter in which direction, use calories to measure the caloric deficit or excess needed to accomplish their goals.
Fact №2. We use calories to measure the amount of food that allows us to survive, build or repair our tissues, provide us with energy for movement and life.
Every time we eat, our body distributes the received energy for different purposes. It is used mainly for vital functions: breathing, work of our internal organs, digestion, blood flow and others.
The amount of energy needed for our survival is called “Basic Metabolism”. The basic metabolism is different for each person because it depends on many factors. If we talk about people who lead a normal life for the average person – not very active, but are healthy and of normal weight, then for women the basic metabolism is about 1300-1400 kcal, and for men – 1600-2100 kcal.
Some of the calories above the basic metabolism are used to build and repair tissues. Obviously, in order to build muscle mass, we need to supply our body with energy that is more than the basic metabolism.
Another part of the energy above the basic metabolism is used for our physical activity.
However, if we overdo it with calories from food, the energy with which we exceed the total required calorie expenditure accumulates in the form of fat.
By the same token, in order to burn fat, we need to eat fewer calories than we expend for our current needs.
We usually think of fat as our enemy. In fact, they are our strategic reserve, something like “white money for rainy days”, part of the survival mechanism of our body.
They become our enemy when they are outside the required norms.
Fact №3. Using averages for the calories we need is not applicable.
The human body needs an average of 2000 kcal. But this number can’t really be used for anything. Everyone is different and leads their own way of life. Individual energy needs depend on age, gender, current weight, current physical activity, health and other factors. They also depend on the goals we have set for ourselves: to lose weight, to build muscle or just to maintain a healthy weight. To find out exactly what your energy needs are and how you can achieve your personal goals, it is best to participate in a consultation with our coach . a>, which will be absolutely free and without any commitment on your part.
Fact №4. The amount and quality of calories are equally important.
Here I feel how immediately and immediately they will “jump on top of me”. They will say – it is important to have a deficit or surplus, it does not matter what products (or lack of products) are created.
Yes but no. And in fact this is easily explained. You can really lose weight if you eat only chocolate. As long as you eat enough of it. But how healthy will that be? And how long can you live this way?
Achieving goals healthily is not just about math. Not even with physics. Our body undergoes complex biological processes, which require a large list of nutrients. And if any of these substances are missing, even if its norm is in seemingly insignificant amounts, the body can go into a “protective mode” and instead of losing weight, begin to accumulate fat.
Even if we consider exactly the necessary macronutrients (proteins, carbohydrates and fats), we cannot count on the random intake of all micronutrients (random, because we also take micronutrients along with macronutrients).
The amount of water, although it does not carry any calories, can be crucial to achieving our goals.
All this has been proven in my 6 years of practice as a nutrition coach and any disputes for me are a waste of time.
Fact №5. Negative calorie foods do not exist
Some fruits and vegetables are thought to be so low in calories that they need more energy to digest than they provide. Well, there is no way this can happen. Our body consumes 10-15% of the calories that come with food to process the same food. All other calories, no matter how insignificant, remain for us. True, there are products with very few calories, but they can’t be negative.
Fact №6. Carbohydrate calories are not a “universal evil”
Some diets are based on a limited intake of carbohydrates.
But weight gain is not because of the carbohydrates themselves, but because of the excess calories. Even if you only eat protein, you can gain weight if you eat it in moderation.
On the other hand, most of the carbohydrates go to feed the brain. Do you want to leave your brain without food?
Although not a universal evil, the calories from some carbohydrates can be called “empty” because they do not carry other nutrients. So are the calories from alcohol. We can also call the calories from candies, carbonated and sweet drinks empty or harmful. Calories from simple carbohydrates are also not the best thing we eat. Calories from healthy foods such as whole grains and fruits, which are rich in nutrients and fiber, are beneficial.
But although useful, overeating with them becomes harmful due to the accumulation of excess calories.
Fact №7. The 3500 kcal rule doesn’t work
Some experts claim that by reducing the weekly intake by 3500 kcal, we will lose 0.5 kg per week (ie if you consume 500 kcal less per day during the week, you will lose half a kilo at the end).
Weight loss is strictly individual. It depends not only on the calories consumed, but also on a person’s lifestyle, metabolism, health, water intake and many other factors.
Fact №8. Calorie counting doesn’t work for everyone.
The mania to count (“count”) calories can damage your health not only emotionally.
Lack of a complete diet cannot be circumvented by “counting” calories. It is very easy to take the same type of low-calorie products, instead of eating a full diet according to the recommendations of your coach, but you will just as easily ruin your health with such a diet.
True, this is somewhat useful, but not for everyone. Trust your coach, he will recommend you the best way, personally tailored to you and your usual lifestyle.
Fact №9. You don’t need specialty products or superfoods to achieve your goals.
Of course, you can achieve your goals with regular products.
At the beginning of our practice, we even made regimens for those who do not want to use Herbalife Nutrition products.
But what happened every time?
People who were on a regular diet wanted to start using Herbalife Nutrition products on their own. With them, everything was much faster and easier, there was no need to spend hours looking for the usual products in farmers’ markets and shops. They did not spoil products in refrigerators and cabinets, because not every product can buy only the amount you need for the day. In the end, eating with Herbalife Nutrition products was even cheaper, although people’s expectations were not.
Herbalife Nutrition products have been created by over 300 scientists from around the world in order not only to be low in calories, but also to provide complete nutrition without having to worry so strictly whether you will be included in the calorie intake you need. It is no coincidence that the Formula 1 shake has been №1 in the world for many years in the ranking of food substitutes.
If you’re interested, contact our coach . He can certainly help you.