Weight loss is needed to maintain excellent health. But when going on a diet, the question most often asked the best dietitian in Rajasthan is how many calories to eat.
The daily caloric requirement represents the number of calories that a person has to take daily to cope with both "basal metabolic functions" (also called basal metabolic rate) and physical activities (moving, climbing stairs, playing tennis, etc.). If the calories introduced are the same as the calories expended, the caloric balance of the subject is in balance; if the calories added are higher than those consumed, the person accumulates calories, that is to say, fatten up; if, on the other hand, the calories introduced are less than those consumed, the person loses energy, that is, he loses weight says the best dietitian weight loss.
What is calorie consumption?
Therefore, to calculate the caloric needs of the subject (the calories he needs), it is necessary to know his calorie consumption, that is how many calories he consumes each day. The daily calorie consumption mainly depends on the lifestyle (more or less sedentary) and consists of three components in the opinion of Dietitian Sheela Seharawat of Diet Clinic.
1) The basal metabolism that is the energy spent on the essential functions (ex: breathing, circulating the blood)
2) The energy expended for everyday physical activities (e.g., cooking, working on the computer, doing yoga, etc.)
3) The energy spent to digest and absorb food, also called diet-induced thermogenesis
The energy expended to digest and consume food has little effect (about 10% of the total daily energy ). For this reason, it is often overlooked in the general calculation according to the best dietitian in Haryana.
Importance of the right number of calories
The calories that are taken during the diet, also called food calories, are indicated by the initials Cal or kcal and indicate the energy supply that each food offers to our body. Most packaged foods that are sold in supermarkets have reported on the package the data referring to the calories that the food contains in a portion of about 100 grams.
To assume a correct caloric regime that leads to the achievement of a healthy weight and perhaps to the reduction of localized fat, it is necessary to reduce the fat intake and practice a vigorous physical activity. Below are some useful tips that will help you and lose weight and stay in shape.
First, you need to reduce your daily calorie intake and to eat healthy foods, cooked in the right way, in order to take the necessary calories and satisfy your daily energy needs. For example, a woman who carries out an average daily physical activity needs a caloric intake of around 1500- 2000 a day. The caloric intake must be divided respecting a correct order during the day.
How is the total caloric requirement calculated?
First of all, it is necessary to calculate the basal metabolism using the specific formulas. Once the basal metabolic rate has been calculated, it is essential to know what type of physical activity the subject performs during the day: if he/she conducts a sedentary job (e.g., office worker) or physically demanding job (e.g., port worker).
It is also necessary to know if, outside working hours, the subject practices hobbies that require a certain amount of energy (e.g., mountain biking) or rather a rather inexpensive hobby (e.g., playing the violin). All these activities, both work, and non-work define the subject's Physical Activity Level. Because the types of activities are very numerous, to simplify the World Health Organization suggests using only three activity levels (light, moderate and heavy), distinguished by male and female and by age.
To lose weight, you have to make sure that the calories consumed by the body are higher than those taken with the diet, which means that you consume about 2000, you should take less, 1500-1800. The point is that you don't have to go below a certain threshold to hurry up because you risk your health. A 1200 - 1400 calorie diet should allow you to lose weight in the order of 1 - 1.5 pounds per week.
How to break them down into meals
Breakfast is the main meal because our body needs a lot of energy to face the day, so at breakfast, you should take about 400 calories during a diet. During lunch and dinner, a calorie intake of about 700 should be considered. During the day, precisely mid-morning and mid-afternoon, it is advisable to eat two snacks, perhaps a fruit, a juice or yogurt. It is important to stress the importance of making 5 meals a day, which help to get the metabolism working the right way.
It is also necessary to eat different foods every day, in fact, every meal has its food characteristics, and during a diet, the body needs a balanced and varied diet.
Practice a healthy physical activity that helps tone muscle mass, increase bone density, improve breathing, and joint elasticity.
The importance of keeping calories under control
A targeted diet should help reduce and control excess caloric intake; however, very often, poor dietary regimes do not allow us to work properly on them.
It is necessary to know first and foremost that, in order to obtain good results from a diet and to be able to conserve long-term weight, it is required to focus precisely on caloric control, which is also essential for treating and preventing certain diseases.
The check should be carried out on both the excess and deficit calorie intake, focusing on a targeted and balanced choice of foods to be consumed.
For optimal control, it is always good to have a scale on hand to count calories or a measuring cup, so that you know what the real caloric content of each food is; it would also be useful to write down the calories ingested daily in a dedicated diary.
To avoid the use of salt, which also causes water retention, you can opt for spices and aromatic herbs with low-calorie content.
The ideal dressing is always the extra virgin olive oil, always without overdoing the doses; while the meat can be flavored with a little butter (70-100 cal).
Finally, avoid the consumption of bread and simple carbs between courses, which guarantee a number of calories in a diet that varies between 100 and 200 calories.