Calorie counting

Calorie counting has the same number of supporters as opponents. Most nutritionists agree that counting calories is a good start to losing weight or introducing conscious eating habits into your life. How to count calories correctly and does it really pay off?

Counting calories – is it worth it?

The term kilocalories is associated with weight loss, but in publications it is often replaced by the word “calories”. Daily caloric requirement is the amount of energy that is necessary for each person to cover energy costs. Calorie counting should start by calculating your daily caloric requirement.

The daily energy demand is influenced by such factors as: body weight, age, gender, physical activity, the amount of muscle and fat tissue. Kilocalories are supplied from protein, carbohydrates, fats, alcohol, dietary fiber. Already at the stage of selecting products in the store, we should be guided by their caloric value. The calorie content of products is indicated on the label – let’s choose those that are healthy and have the right number of calories. Counting calories at each meal is tedious, but it brings the expected results. This involves calculating the caloric content of a given product in 100 grams and adding calories in each meal.

Counting calories allows you to control your diet – sometimes a seemingly small meal can be a so-called calorie bomb. Knowing how many calories the foods we consume will allow us to optimize our diet and effectively reduce weight. The main reason for the lack of weight loss effects is the fact that we eat too much – counting calories allows you to get rid of this problem. The advantage of recording the caloric content of each meal is to improve self-discipline, which is the key to effective weight reduction.

Calorie Counting vs. Calorie Deficit

To start losing unnecessary kilograms, it is necessary to calculate the caloric deficit – food equal to our caloric need can not be the basis of a reduction diet. Online calorie counting can be done on your own using one of the online calculators. All you have to do is give your weight, age, diet goal, height and gender, and you get a calorie deficit, which is the daily kilocalories you should consume to start losing weight. The result, for example 1800 kcal, 2000 or 2200 kcal, should be broken down into 4-5 meals, which we will consume every day. With a caloric deficit of 1800 kcal, our menu may look as follows: breakfast 350 kcal, second breakfast 250 kcal, lunch – 600 kcal, afternoon tea – 250 kcal, dinner 350 kcal.

How to calculate the caloric requirement?

There are many formulas and methods of counting calories. The old methods of writing the weight of products on a sheet of paper and placing them under a pattern have been replaced by calculators and applications. Caloric requirement (CPM – Total Metabolism) is calculated using the following indicators: PPM (Basic Metabolism), PAL (Physical Activity Index). Dietitians recommend to subtract 15% from the CPM value, which will allow to achieve a negative caloric deficit. In practice, if the patient’s CPM is 2000 calories, then to lose weight, he should follow a diet of 1700 calories. The diet should be properly balanced and tailored to the needs of each patient. It is worth knowing that you should never go below your PPM, because it is dangerous for your health.

Consultation with a dietitian: alternative to counting calories

Online calorie counting can be associated with a large margin of error. Calculation of calories yourself may be too difficult or time-consuming, which will reduce the effectiveness of the diet and will demotivate the patient. In addition, nothing replaces a dietary consultation with an expert who has enormous knowledge and is focused on a holistic approach. Calculation of calorie balance and selection of a healthy diet is worth consulting with a dietitian in Poznań. For a dietary consultation, the patient should take a diet diary and current tests with him. Dietary consultation begins with a thorough nutritional and health history, during which the dietician analyzes the menu, eating habits and health status of the patient. The nutritionist consults with patients looking for an effective reduction diet, but also with people with food intolerances and suffering from disease units, i.e. diabetes, hypertension or anemia. It is very popular to lay out a vegetarian or vegan diet. During the consultation, the dietician analyzes the body composition and prepares the menu. A visit to a dietitian guarantees precise determining the caloric requirement of CPM and laying out a diet that will be perfectly balanced. This is much more effective and convenient than counting calories yourself. A visit to a qualified dietitian is associated with the transmission of nutritional recommendations and education of the patient, which improves the safety and effectiveness of the diet.

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