Whether you are trying to lose weight, gain or maintain your weight, it’s all a matter of your calorie intake. The question is, are all the calories created equal? Is there such a thing as good calories?
What exactly is a calorie?
Calories are the physical units of heat and energy. The nutritional energy contained in fats, proteins and carbohydrates is expressed in kilocalories (kcal or Cal) and makes up your daily caloric intake. Our bodies need the energy provided by these three macronutrients to function properly.
Calorie intake is key
The formula is simple: if you consume fewer calories than you burn, you will lose weight. To burn 1 kg (2.2 lb) of fat, you need to burn about 7,000 cal. What if you consume more calories than you burn? The consequence is weight gain. In this case, the ratio of carbohydrates, proteins, and the fat in your daily calorie intake is irrelevant. However, these relationships determine how you feel or whether You will be fight against appetite two hours after eating.
Good calories versus bad calories
Imagine for a second if eat only pure sugar. If you do not consume more calories in sugar than you expend, your weight will remain the same. But what would happen to your body? First, you will suffer from some significant nutrient deficiencies and therefore your body will not be able to maintain proper functioning. After all, sucrose doesn’t really provide you with any valuable nutrients. The effects are noticeable not only in your overall health, but also in the appearance of your skin and the functioning of your immune system.
do not forget:
(Healthy) food consists of much more than calories. More importantly, they provide us with vitamins, minerals and fiber. They also determine how full you feel after eating.
Let’s compare the calories in some common foods and drinks:
“Good” calories
So what are the good calories and what are the bad ones? There are some basic guidelines to get you on the right track. Start by adjusting your diet away from the standard “western”, which includes lots of meat, fat, sugar and processed foods. Change animal products – often high in Saturated fat – for plant foods.
If you want to make a bigger change, go to a vegan diet and see how it makes you feel. Plant-based foods are full of good calories and nutrients. You certainly don’t have to give up meat entirely if you don’t think so. Try mixing things with new foods and recipes to ensure variety in your dishes. Studies show that eating a whole grain diet high in fruits, vegetables, legumes, fish and nuts can reduce the risk of cardiovascular disease, inflammation, and depression.(1.2)
“Bad” calories
IN “bad” Calories can be found in high-sugar or fast-food foods that follow exactly the opposite principle. They offer you almost no nutrients, but a ton of empty calories. If you are trying to maintain your weight, you will need to pay attention to your “poor” calorie intake. They make you feel full only temporarily, but usually lead to hunger shortly after.
However, try to avoid thinking of food as “bad” or “good”. Listen to your body, do what you think is right. If you crave french fries, take it. Don’t punish yourself after that. Just keep in mind how different foods feel. If you can tune in, you’ll start reaching for a handful of almonds over a handful of teddy bears.
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