Caloric value of diet
An optimal weight loss plan must provide the body with a timely supply of nutrients and replenish the body’s energy. According to studies, insufficient consumption of such nutrients as vitamins, minerals and essential amino acids may cause hunger even if you are consuming a sufficient amount of calories.
People, who lose weight, stick to a proper macro and microelements balance, can reduce the body weight much easier, and successfully than those who don’t. Using a proper diet as a part of weight loss plan helps to optimize the weight loss process and prevent negative effects (for instance, reduction of muscle mass).
Calories provide normal functions for all the organs and systems of the body. All the energy supplies of a person are necessary for:
- Metabolism – calories allow to maintain the body alive both in passive and active state.
- Physical activity – calories help muscles to function well, necessary for daily physical activity.
- Thermogenic effect – calories are wasted to keep a normal body temperature.
- Sex – statistically, women need less calories than men do.
- Age – children and teens need much more calories than adults need.
- Level of physical activity – the more person is active, the less calories he or she needs.
All the basic methods for determining the energy consumption are measured in calories per kilogram of the body weight. Usually these methods are recommended for healthy people, and for overweight or obese people they might require consumption of more calories than they actually need.
People with sedentary lifestyle and poor physical activity should consume about 20-25 kcal per 1 kg of the body weight daily. Those, who work physically, should consume about 35 kcal per 1 kilogram of body weight.
Many obese people consume the same amount of calories as professional sportsmen do. In fact, some morbidly obese people’s diet exceeds the need in calories of extreme athletes.
If you cannot determine the amount of calories you need to consume, you should apply to a nutritionist. Actually, insufficient diet can be as dangerous as excessive eating. A long-term hypocaloric diet may cause many diseases. A gradual reduction of caloric value of the diet helps to lessen the excess body weight.