Updated: Sep 25, 2019
As a dietitian I am often questioned by my clients to name a few sure shot foods that aid weight loss. However, facts are totally different than what the general public has been led to believe.
There are no short cuts to weight loss. There are also no super foods that aid weight loss. Weight loss as the general term is used, is not a difficult process but, is definitely a technical one. It requires a certain knowledge and awareness of what one needs to consumes and in how much quantities.
Weight loss also depends on your nutrition intake. When we say nutrition, we need to consider both the macronutrients and the micro nutrients. Macro nutrients are protein, carbohydrates and fats. The micronutrients are vitamins and minerals. Both are essential for the proper functioning of our hormones and organs which is essential in maintain our optimum health.
So how can a person actually lose weight, increase their metabolism and burn all that extra fat? Here is what you need to be aware of:
· What is a calorie? And which kind of food is contributing it?
· What is the average adult intake?
· How do we put on weight?
· How to manage calorie intake?
What is a calorie?
Calorie is the measure of the energy that a food or drink carries. Every consumable food or drink carries a certain amount of calorie. these calories are the main source of energies for our body. This energy is used by our body to perform our daily task. We require energy to perform even the most minute task like sitting and reading a newspaper too! How cool is that.
Eating clean and choosing nutrient rich food which ensures slow absorption on being ingested is an ideal choice of food. Calories from such foods not only give us long lasting energy but also help us in keeping hunger at bay and keeping us satiated for long.
What is the average adult intake?
An average active healthy adult must eat around 1800 to 2000 calories. A sedentary individual should consume anywhere between 1500 to 1800 calories per day.
How do we put on weight?
Now we are aware of both of what a calorie is and what is the average adult intake. When we intake more calories than we can use or expend we create an energy surplus. This surplus energy when not put to use gets stored in our body as fat. Our body creates special sites called adipocytes to store this surplus energy inform of fat.
How to manage calorie intake?
A bodies calorie requirement should be based on its day to day schedule of physical activity. When this is deduced to perfection, we can achieve our goal of either losing, gaining or maintaining our weight.
You can balance your meals by adding foods from all three major macronutrient groups – Protein, Carbohydrates and Fats. You can take care of your microminerals and vitamins by adding in fruits to your diet.
I am sharing a chart here for you to compare different foods with their calorie per 100gms of their weight. You can see how close they are to each other and how over the years we have been falling prey to the gimmicks of low calorie, low fat, and so-called healthy choice.
Eat Smart and Eat right!!!