Calories Counting

​What are Calories

​​

• A calorie is a term used to measure food; your body uses this food for energy.

• Calories are in most food and beverages.

• Scientifically, a calorie (dietary) is the amount of power (energy) needed to increase the temperature of water (1 Kg) by 1 degree Celsius.

• All unused calories are stored as fat in your body.

​

The Research

​

• Studies have shown that when you implement a calorie-counting strategy in your diet, you can restrict yourself more often from any food intake, leading to weight loss. And this is just the mental part because counting makes you feel guilty, so you stop eating.

• The research shows that weight gain is always the result when people eat more calories than they burn off.

• In conclusion, reducing the amount of food using the calorie-counting method is effective for weight loss.

​

Important Key Factors

​

The following factors play a significant role in successfully reducing your weight.

 ​

• The type of food you eat daily, healthy food, including lots of vegetables, or junk foods.

• How much protein do you eat throughout the day, every day?

• The daily amount of fiber you eat.

• How much sugar do you eat, soda, soft drinks, bread, cake, and other sweet desserts?

• The amount of water you drink daily.

• Were you usually eating at home or outside?

• Not having enough daily physical activity.

• Been seat down for long periods.

• Have some conditions such as insomnia, stress, anxiety, depression, or eating disorders.

• Current health status.

​

How Many Calories Can I Eat?

​

Generally, you eat about 1/5 less of your daily calories when trying to lose weight. The list below shows the general recommendations for maintaining weight:

​

Women

• 19 - 30 years use 2,000 to 2,400 daily calories.

• 31 - 59 years use 1,800 to 2,200 daily calories.

• Those 60 years and over use 1,600 to 2,000 daily calories.

​

Men

• 19 - 30 years use 2,400 to 3,000 daily calories.

• 31 - 59 years use 2,200 to 3,000 daily calories.

• Those 60 years and over use 2,000 to 2,600 daily calories.

​

Children

• 2 - 4 years (female 1,000 to 1,400) (male 1,000 to 1,600) daily calories.

• 5 - 8 years (female 1,200 to 1,800) (male 1,200 to 2,000) daily calories.

• 9 - 13 years (female 1,400 to 2,200) (male 1,600 to 2,600) daily calories.

• 14 - 18 years (female 1,800 to 2,400) (male 2,000 to 3,200) daily calories.

​

To do it specifically for you, consider the age, gender, weight, and current activity level. You can use many applications for free on your cellphone or online. Here are a few of them:

​

• My Fitness Pal.

• FatSecret.

• Lose it.

• SparkPeople.

• Cron-o-meter.

​

How do The Calories Count?

​

Once you identify the total calories your body needs and how many calories you cut off daily, it is time to select what foods you will eliminate or reduce from your diet.

 

• Start by cutting or removing carbohydrates such as bread, pasta, or tortillas.

• Eliminate sugar drinks, sodas, and soft drinks.

• Sweeteners and desserts.

• Fruit juices and energy drinks.

• Reduce or eliminate junk foods.

​

Include in Your Diet

​

• Good sources of protein, lean meats, fish, and eggs.

• More fiber, fresh, colorful vegetables, and dense fruits such as apples.

• Natural fats like avocado and olive oil.

​

Many people could lose more weight while combining other diets like intermittent fasting, keto, or vegetarian diets.  

​

Supplements & Vitamins Necessary During a Calorie Restriction Diet

​

When you're on a calorie-restricted diet, it's important to ensure that you're still getting all the necessary nutrients your body needs to function properly. While you may be eating fewer calories, your body still requires essential vitamins, minerals, and other nutrients to stay healthy. Here are some key supplements and vitamins to consider when practicing calorie restriction.

​

• Multivitamin: A well-rounded multivitamin can help fill in the gaps in your diet and ensure you’re getting a balance of essential nutrients like vitamins A, C, D, E, and K, as well as the B-complex vitamins.​

• Vitamin D: Is crucial for bone health, immune function, and mood regulation. During calorie restriction, you might not get enough vitamin D, especially if you're not consuming fortified foods or getting enough sun exposure. Vitamin D3 (cholecalciferol) is the preferred form for better absorption.

• Omega-3 Fatty Acids: Found in fish oil or algae oil, they support heart health, brain function, and inflammation reduction. When reducing calorie intake, people may not consume enough fatty fish or plant-based omega-3 sources.

• Magnesium: Is involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. Calorie restriction might lead to a deficiency in magnesium, especially if you're not eating a lot of magnesium-rich foods like leafy greens, nuts, and seeds. Magnesium glycinate or citrate are forms that are well-absorbed and gentle on the stomach.

• Calcium: If you're cutting calories, you might not be consuming enough dairy or fortified plant-based alternatives, which are primary sources of calcium. Calcium is necessary for bone health and muscle function.​

• Vitamin B12: Is important for energy production, brain function, and red blood cell formation. People on calorie-restricted diets may not consume enough B12, especially if they are reducing meat, dairy, or fortified plant-based foods.​

• Iron: Is vital for oxygen transport in the blood, and a deficiency can lead to fatigue, weakness, and impaired immune function. If you're reducing meat intake, especially red meat, you might not be getting enough iron.​

• Zinc: Supports immune function, protein synthesis, and wound healing. A calorie-restricted diet may lack zinc-rich foods like red meat, shellfish, and seeds.​

• Probiotics: If you’re eating fewer foods that support gut health, like fruits, vegetables, and whole grains, a probiotic can help maintain a healthy gut microbiome. Gut health plays a role in nutrient absorption, digestion, and immune function.

• Fiber: A calorie-restricted diet might limit fiber-rich foods (like fruits, vegetables, and whole grains). Fiber is essential for digestive health and helps maintain feelings of fullness, which can help with hunger management during calorie restriction.​

• Electrolytes (Sodium, Potassium, and Calcium): If you're cutting back on carbs or consuming fewer processed foods, you might have lower electrolyte levels. These minerals are crucial for hydration, muscle function, and maintaining fluid balance.​

• Creatine (for Active Individuals): Can help preserve muscle mass during calorie restriction, especially if you're doing strength training. It supports energy production in muscles and helps with high-intensity exercise performance.

 

​Supplements are meant to fill nutritional gaps, not replace whole foods. Try to eat a balanced diet rich in nutrient-dense foods, even when restricting calories. Are you focusing on a specific type of calorie restriction (e.g., intermittent fasting, low-carb)? That could also influence your supplement needs.

​​

How Much Weight Can I Lose?

​

In the normal range, individuals could lose about 2 to 3 pounds per week while implementing a daily exercise routine. Some people have lost 4 to 5 pounds in just one week. Overall, people who use calorie counting could lose 7 pounds more than those who do not live for 60 days.

​

How do I Measure my Food?

​

You can check the nutrition label on each package to determine the portion size you need. Alternatively, you can use an application on your cellphone to see how many calories are in each serving.

​

You can also use scales, measuring cups, or your cellphone app when preparing your food at home.

​

Tips to Consider to be Successful

​

Before you start a calorie-counting regimen, do this:

​

• Determine how much weight you want to lose, and target a conservative, steady amount. Too many calories at one time may trigger your body to hold fat.

• Include an exercise routine and do it daily.

• Remove junk foods from your home.

• Always read food labels on packaged foods.

• Find a partner or ask another member of your household to do the diet with you.

​

When to see a Doctor

​

Before you start any drastic changes in your health and diet, especially if you have a medical condition or are taking medication, talk to your doctor or nutrition professional.