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BJU for dummies: why count calories
Expert of the Championship wellness coach Andrey Semeshov - about why diets are effective, but not always.
Photo: Valeria Barinova, Championship
What diet should I try now to burn fat as quickly as possible? Is perhaps the most popular question. There are exactly two options for the correct answer: None or Any. And both are absolutely fair. Why does this happen?
About why physics is a super-precise science
Because physics! Law of energy conservation. It cannot come out of nowhere and cannot go anywhere. This is also true with regard to our weight loss issue. We are dependent on energy from the outside - these are calories from food. In the process of life, from lying on the couch in front of the TV and ending with participation in an ultra-marathon, we spend this energy.
Then - banal mathematics. If you ate 100 calories while lying on the couch spent only 75, then the difference (15 calories) will be stored in reserve in the form of body fat. If we do the opposite, we will force the body to compensate accordingly by partially spending the airbag.
The irony is that we were designed under conditions of extremely irregular food intake, when each calorie was much more valuable than gold, so the chances of survival turned out to be higher for those individuals who got the hang of maximizing fat storage at the moments when they could find food. So we are all actually descendants of the obese homo sapiens. And over the millennia of evolution, the human body has learned to build up adipose tissue masterly. And after we came up with such combinations in one product that you cannot find in nature (a lot of carbohydrates + a lot of fats), the built-in mechanism of fat accumulation began to go crazy with delight.
Choose carefully: get fat easier
That is, we love and know how to store fat, but burning is difficult and only if force majeure. So any diet is an imitation of such a force majeure. We cut back on the supply of energy (calories), forcing the body to eat up reserves a little bit. Accordingly, the rate of this process depends mainly on the size of this delta. Other factors against this background are so insignificant that they can be completely neglected.
Therefore, the choice of a specific diet is insignificant. If only it creates an energy deficit. True, it should be borne in mind that the more delusional the menu (for example, kefir with cucumbers), the faster the body will exhaust its vitamin and mineral reserves. In the worst case, it is fatal. Choosing a diet is still worth relying on common sense and logic. Another important criterion is personal preference. Since losing weight is in any case a process for several weeks, you need to select an option that you personally will be most comfortable to adhere to. For example, many girlsKam, whose usual diet practically does not include meat dishes, at first (until the enzyme system is rebuilt) will have a difficult time on a high-protein diet. For others, a keto diet that focuses on eating fatty foods (yes, you can successfully lose weight on fats!) Will be poorly tolerated.
So if you really need a diet, be careful with your choice. And keep in mind that you won't be able to eat as much as you like. On any diet, you can lose weight. Or get fat. It all depends on the quantity, so ...
We count the BJU: why?
The most, in my opinion, rational approach to losing weight comes down to the banal accounting of everything eaten - that is, calories. Why? Because it is the most flexible approach to how you plan your diet. You can write almost anything at any time. For example, on one day, distribute the calorie content between cottage cheese, rice, chicken fillets and vegetables, and on the other, between chocolate and ice cream. If it is equal in calories (and for you it will be less calories than you spend in a day), you will lose weight with the same success on both days. Of course, the first option is not very tasty, but the feeling of satiety almost all day, and the second is not very tasty, but tasty. It's a matter of choice. But as for me, the main thing is that he, this very choice, is always there.
How to count all this?
I cannot count - it is necessary not only to weigh everything, but also know how much of what is contained in this carrot. And if this is some kind of soup, then it's not at all clear how to calculate everything! Does this line of reasoning sound familiar? Don't panic! Yes, you really have to weigh the food. But 99% of them are exclusively at home, in a relaxed atmosphere. Surely kitchen scales are available, so adding plus one movement - weighing - will not be difficult. In restaurants, canteens and other similar places, the weight of the dishes is either indicated in the menu, or you can always check with the waiter.
Better yet: useful free apps
And then the magic of the 21st century begins. You take out your smartphone, open any calorie counter (the most popular today are FatSecret and MyFitnessPa l, differ from each other in much the same way as BMW and Mercedes: both cope with the task with a bang) and pressing a couple of buttons find the desired dish, specify the number of grams and that's it. The program will immediately calculate both calories and proteins with carbohydrates and fats. And he will even write how much and what you still need today (well, well, you can) eat.
For those who are, in principle, on you with their smartphone, mastering calorie counters will take 10 minutes. In case of difficulties, you can always drive the corresponding query into the YouTube search bar and watch the training video. Then the lion's share of questions will disappear by itself. The rest will come with experience. Based on practice, the path of mastering MyFitnessPal from zero to master level takes 2-3 days, after which the terrible and terrible calorie counting takes five to ten minutes a day. What is it inme, a reasonable price for the opportunity at any time to diversify a boring diet menu with a donut or a custard cake.
How much to weigh in grams?
If you decide to try the method of calculating calories, then more in the process of mastering the program, you will have a question - how much do you need to eat to lose weight?
The first (and most correct) way - find out your weight, then write down all the food for a week. Then add up all the calories and divide by seven (according to the number of days). This will determine the average daily calorie intake. If your body weight has not changed during this period, then this indicator can be taken as a starting point. And to begin with, reduce the calorie intake by literally 10-15%.
For those who have very little time and need to start losing weight yesterday, there is plan B. Using the Mifflin-Geor formula (Google to help) determine your base energy consumption, how much is your the body spends on providing itself loved one in a state of complete rest. Then multiply the resulting value by the corresponding coefficient of physical activity: 1.2-1.3 - inactive, predominantly sedentary lifestyle; 1.4-1.6 - moderate activity, a couple of workouts per week; 1.8+ - very active lifestyle, 3-4 or more workouts per week.
Where to start?
In practice, it makes sense to start with a coefficient of 1.3-1.4, gradually reducing the calorie content by the same 10-15%. And in no case doom yourself to options when your daily calorie content is equal or even lower than your base metabolism. This will sooner or later turn into health problems. Better find out where you have the nearest gym and increase your daily energy consumption.
By the way, the total calorie content is, of course, not everything. Although you can effectively lose weight, adhering only to this rule. I like to give the example of the American blogger Anthony Howard-Crowe, who successfully lost weight online, eating whiskey and ice cream. However, if you are worried about not only the numbers on the scales, but also the general well-being, then later you will have to delve into how much protein, fat and carbohydrates you need to eat. And how can these relationships be manipulated. But first, just start counting calories. And lose weight.