The Complete Fat Loss Guide – Part 1
We have been through the importance of a healthy diet. One that draws from a balance of protein, carbohydrate and fat’s in order for you, as an individual to get to your goal. However, there is always confusion as to the energy value of foods and how to achieve weight loss (fat mass). Hopefully, this segment will help to clear that up.
What are calories?
Everyone has heard about calories, calorie counting or the importance of sticking to a calorie controlled diet. Sometimes this can be confusing, and in some cases very tedious work.
Calories are a measurement of the energy value of foods. In most cases, everything we eat or drink has an energy value attached to it. Fats, carbohydrates, proteins and alcohol contain a calorie count.
Technically a calorie indicates “how much energy it takes to change the temperature of 1 gram of water by 1 degree Celsius”
Macronutrients have different calorie values and this is part of the reasons why it is important to review you nutritional intake.
Fats: 9 calories per gram
Carbohydrates: 4 calories per gram
Protein: 4 calories per gram
Alcohol: 7 calories per gram
More recently, there has been a shift from calories to kilojoules. There are 4.2 kilojoules in 1 kilocalorie. For convenience, both units are shown on the chart. Someone having 2000 kilocalories each day would be having 8400 kilojoules, also known as 8.4 mega-joules. The energy value of a food indicates its value to the body as a fuel.
| |
Kilojoules per gram |
Kilocalories per gram |
| Fat |
37 |
9 |
| Alcohol |
29 |
7 |
| Protein |
17 |
4 |
| Carbohydrate |
16 |
4 |
Energy requirement can be thought of as the amount needed to maintain the basic processes of life at rest, that is, basal metabolism, plus the amount needed for physical activity under a variety of circumstances. Body weight is an important factor in determining how much energy we need, since more energy will be needed to sustain and move a greater body mass.
Keep an eye out for next week’s instalment for more detail on how calories, metabolism and fat burners interact for true weight loss solutions.