GUIDE TO CALORIES 13g 19% - Fat - CD Fitness
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GUIDE TO CALORIES AWARENESS, INTAKE AND OUTPUT Energy 942KJ Fat Sugars Salt 22013g 0.8g 0.7g Kcal 11% 19%
The intention of this guide is to give you many of
the tools required to increase awareness of
calories, your caloric intake and how you would
go about manipulating both the quality and
quantity of them to fit with your own personal
goals.
What we know right now from the simple fact
you’ve picked up this guide is that your current
habits and behaviours surrounding food don’t
align with the physical outcome you desire.
That goal could be centered around improvements
to your physical composition, changes to your
physical and cognitive performance or perhaps a
combination of both.
The quality and quantity of energy you consume
on a daily basis therefore becomes critical and by
giving you a deeper understanding and clarity
surrounding that source of fuel is a large step in
the right direction.
Page 1WHAT ARE
CALORIES?
in an item of food or drink.
requirement. Depending on the source of the calorie it may
?
Calories or kilocalories (kcals) indicate the amount of energy
This is the energy that once digested will provide us with the
fuel we need to firstly maintain normal bodily functions such
as breathing, digestion and regeneration and secondly, to fuel
the exercise or activity we choose to do beyond that basal
also provide us with an array of critical nutrients such as as
dietary fiber, amino acids, antioxidants and dietary vitamins
and minerals.
We obtain calories from three primary sources within our
diets. What we term commonly as macronutrients. Each of
which contains a given amount of energy per gram.
PROTEIN – Protein contain 4 kcal per gram
CARBOHYDRATES – Carbs also contain 4 kcal per gram
FAT – Fats contain 9 kcal per gram
We also mustn’t forget about alcohol for those of you that
consume it. Alcohol is made through the fermentation and
distilling of natural sugar or starch so also contains calories.
7kcals per gram to be precise.
Page 2ARE ALL CALORIES CREATED EQUALLY? Losing weight/fat is all about calories IN vs calories OUT (Energy Balance) for example if you consume 2000kcal but only burn 1500kcal per day then you’ll gain weight. If you consume 2000kcal and burn 2000kcal you’ll maintain weight. The idea of this 6-Week Challenge is to help you lose weight/fat therefore you’ll need to be in a calories DEFICIT this means you’ll be eating less than you burn. However, this isn’t all it takes to lose weight. It takes a mixture of calorie deficit, increasing exercise, drinking an adequate amount of water and consuming a wide variety of nutrients. Energy is required to digest, absorb and dispose of a given nutrient following ingestion. In essence, we need calories to break down the energy in food. CARBOHYDRATES – 5 to 15% of the energy consumed PROTEIN – 20 to 35% FATS – at the most 5 to 15% So if you were to consume 100g of protein you would use up 20- 35 kcal digesting, absorbing and depositing of it. Page 3
Foods that are processed are typically less filling than
whole, unprocessed foods for the reason that it fails to
meet many of the above characteristics or has even in
some cases been stripped of them. Manufactured foods
including alcohol have further empty calories added to
them in the form of solid fats and sugars to make them
more enjoyable.
This is why when you ask people what the foods they
typically over-consume are, they will almost always
contain high amounts of solid fats, added sugar such as
sucrose or high-fructose corn syrup or a combination of
both. This is why fats and sugars are often wrongly
stigmatised and very loosely bracketed.
When hungry we will seek foods that have a high energy
density (more calories) but low nutrient density (less
nutrients) as they will fix the problem of immediate hunger
and potentially low blood glucose much quicker. We will
also tend to over-consume them because they have low
satiety and a high degree of taste.
A 2000 kcal diet using whole, unprocessed foods is much
easier to maintain than one using processed variants. Due
to the critical nutrients that will also be ingested your
willingness and desire to ‘move more’ will also
undoubtedly be increased.
Page 4WHAT YOU NEED
WHEN IT COME TO THE FOOD
TO CONSIDER YOU REGULARLY CONSUME YOU
NEED TO CONSIDER THE
FOLLOWING:
TASTE SATIETY
The sense of taste is one of the most important Satiety is the term used to explain the feeling of
human senses. fullness and suppression of appetite that happens
after eating a specific food or combination of food.
The food and drink we consume need to be Food with a high level of satiety will help prevent
perceived as appealing and not just as satiating; overconsumption because, well, it makes you feel
taste quality is therefore critical in any type of long full.
term dietary compliance.
Filling foods or foods with a high level of satiety tend
Sensory pleasures from the taste of foods have been to have one or more of the following characteristics:
shown to be a major determinant of food intake:
Foods that satisfy taste contribute not only to HIGH IN PROTEIN: Research shows us that of all the
greater eating experience, but also to a greater macronutrients, protein is the most satiating.
sense of satiation and satiety. Research indicates Consumption of protein also has a positive impact
that in addition to a foods nutritional composition, on the levels of several hormones that impact
its taste, smell, texture, temperature, colour and satiety.
appearance all affect it’s impact on satiety.
HIGH IN FIBRE: Fibre provides bulk and slows down
The first challenge we have here is that a large digestion and the emptying of the stomach. This in
amount of manufactured and processed foods, turn helps you feel fuller for longer.
inclusive of alcohol have further empty calories
added to them in the form of sugars and solid fats to HIGH IN VOLUME: Some foods contain a lot of water
make them more enjoyable, the level of satiety or air. This may help with satiety as well. These are
lowers whilst energy density increases. All reviewed typically foods with a lower energy density.
studies have shown that there is an increase in
intake as palatability increases. LOW IN ENERGY DENSITY: This means that a food is
low in calories for its weight. Foods with a low
The second challenge is that many people lack the energy density are very filling. They typically also
culinary skills required to enhance the appeal and contain a lot of water and fiber, but are low in fat,
taste of the foods they prepare therefore food soups, stews, pasta and rice, and foods that are
convenience is a factor and one that must be catered naturally high in water and fibre, such as fruit and
for. vegetables.
Page 5ALCOHOL CONSUMPTION When embarking on a weight loss journey, alcohol is often first on the "no-no" list. Although it is possible to drink alcohol in moderation and still lose weight, regular or excessive alcohol can significantly hinder your weight loss efforts. To start with alcohol its self is 7 calories per gram which is almost double the 4 calories per gram from protein and carbohydrates. The problem with drinking alcohol is that it doesn't provide any feelings of satiety, so you're likely to drink these calories in addition to the calories you are eating. On top of this when you have been drinking alcohol it has a tendency to lower inhibitions making you more likely to indulge in foods that usually you would stay away from when trying to lose weight. You start out with good intentions but after a few drinks, that pizza or those crisps aren't as off limits as you'd planned. Drinking alcohol always interferes with the way your body burns fat. A vital component to successful weight loss. Normally the liver metabolises fat calories allowing you to use them for energy. When you drink alcohol, fat metabolism takes a backseat for the breakdown of the alcohol. Instead of using fat for energy, your body turns to the calories from alcohol. This causes a build up of fatty acids and can hinder weight loss. Page 6
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