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Best Way To Count Calories In Foods At Home
If you want to lose your weight, then you must eat fewer calories foods every day than you burn. It sounds simple, but maintaining a food habit intake in the modern lifestyle is a challenging task. Even though it is not an impossible task if you really want to lose weight and be healthy, Calories counting ideas at home are the best way to reduce weight. Here is the details guide regarding counting calories, which is very important to know.
WHAT IS CALORIE ABOUT?
A calorie is the unit of energy, that we get from food or fruits as nutrition. All sorts of food that might be either fats, proteins, carbohydrates, or sugars, that are unit the sources of calories, is most vital to each creature to survive. The brain, muscles, and cells of our body need the energy to be functional.
TYPES OF CALORIES:
- Small calorie (cal) is the amount of energy required to extend the temperature of 1 gram (g) of water through 1* Celsius (*C)
- Large calorie (kcal) is the quantity of energy required to extend 1 kilogram (kg) of water by 1º C. (kilocalorie).
1 kcal is equal to 1,000 cal
FACTS ABOUT CALORIES
- Calories are essential for the human being; but, it ought to be taken at the proper quantity.
- Every person needs a distinct quantity of energy every day, relying upon age, sex, and physical activities.
- High energy foods however low-level nutritional value worth offers fewer calories.
The high quantity of calories or calories dense contain foods known as high-calories food, according to Mayo Clinic. The instance of high-calorie foods is butter, oils, and different fats, deep-fried foods, honeyed sweets. Junk foods contain high-calories.
However, healthy foods that are high-calories, like Avocados (227 calories), Quinoa (222 calories per cup), nuts (828 calories/cup peanuts), olive oil (119 calories/tablespoon), dark chocolate (648 calories/bar)in line with the USDA Nutrition Database.
Those foods have a low quantity of calories known as low-calories food. Vegetables and fruits are usually low calories. For instance, 1 large ear of corn has solely 123 calories, 1 cup of broccoli has only 15 calories, orange has 70 calories, according to the USDA Nutrition Database.
These calories gives energy, however very little nutritional value. The empty calories contain almost no dietary fiber, amino acids, antioxidants, dietary minerals, and vitamins. These empty calories usually come from solid fats (these exits naturally in many foods, which are often added during food processing or preparation of food, such as butter), and added sugars (Sweeteners are an example of added sugars, these are also added during industrial processing).
This type of solid fats and value-added sugars usually use for a lot of delicious, which could be the significant contributors to obesity. Alcohol is additionally one example of associated degree of an empty calorie diet. Here are some example of Solid fats and added sugars (Ice cream, Donuts, pastries, cookies, cakes), Solid fats (ribs, bacon, hot dogs, sausages, cheese, pizza), and Added sugars (fruit drink, sports drinks, energy drinks, soda).
An ideal recommended Daily intake of calories per day depends on several factors
- Overall health status
- Physical activities
- Body size
- Hormonal requirement
Usually, consulted daily calorie intake is 2,000 a day for women and 2,500 for men, which would vary according to the above circumstance.
BEST WAY TO COUNT CALORIE AT HOME
Calories are measured according to energy contains in those foods or drinks, and its demand is varying according to the situation of people.
Age: growing children and teenagers may need more calories (energy).
Lifestyle: What is your lifestyle or how much you are active in the day
Size: Depend on the height and weight of people that can affect how fast you use energy.
Besides these, varying factors can also impact what proportion you burn, such as hormones (Thyroid), medicines (Glucocorticoids), and body condition (Illness).
Best Way to Count Calories at Home.
Not everybody desires constant range of calories on a daily basis. Individuals have different metabolisms process that burn energy at different rates, and some people have more active lifestyles than others.
The Main Values of Calories Components in foods:
- 1 g Carbohydrate contains 4 kcal
- 1 g Protein consists of 4 kcal
- 1 g Fat contains 9 kcal.
For example: how a person would get calories from one BANANA, weighing 150g.
Fat: 0.5 g x 9 kcal= 4.5 kcal
Carbohydrate: 34.3 g x 4 kcal= 137.2 kcal
Protein: 1.6 g x 4 kcal= 6.4 kcal
A 150g banana contains 148.1 kcal. 4.5 kcal come from fat, 137.2 kcal come from carbohydrate, and 6.4 from protein.
COUNT CALORIES IN FOODS FOR WEIGHT LOSS
It is a practical approach to reduce weight by counting and cutting calories intakes in daily food. However, it is essential to change food intake behavior and dietary patterns. Therefore, behaviour modification approach is the major purpose here to reduce weight and be healthy. Best Way to Count Calories at Home.
The most important and significant fact is if someone interested in losing weight, then he/she should consider that how many calories he/she is eating per day, how many calories he or she needs. If someone is eating more calories than necessary, that person will need to change his or her dietary behavior.
Behavior change approach must be the best option to reduce weight. If someone is taking more calories than that person will require to change his /her behavior as soon as early.
Low Calories diets:
The National Institutes of Health (NIH) suggests that low calories diets meal plan contain 1,000 to 1,200 calories per day for women and 1,200 to 1,600 calories per day for men. This amount would be adjusted according to their age, weight, and physical activity level.
Very Low-Calorie Diets:
According to the National Institutes of Health (NIH), very low-calorie diets are special diets prepared using formulas, and usually, these are in liquid forms. Very low-calorie diets offer up to 800 calories per day. However, this kind of food needs a doctor or health care, personal guidance, or monitoring. Otherwise, it can cause severe or obese health problems. Mayo clinic: Calorie Calculator.
Best Way to Count Calories at Home. Use the above Table/Chart to know the calories of different foods. If you want to lose your weight, then calculate the total calorie of your daily intake food at home and go forward according to your need (mild, moderate, or fast weight loss plan).