What is a calorie and what do they mean?
What is a calorie and what do they mean?
A Calorie (or Kilocalorie) is a measure of energy and it's the amount of energy needed to raise a litre of water by one-degree centigrade. Historically this would have been measured by combusting various foods in something called a "bomb calorimeter" and measuring its output.
These days we have lots of data on food energy values so this stuff can be mostly estimated and pretty accurately at that.
Now all food is made up of macronutrients, macro or big nutrients meaning Protein, Carbohydrates, Fats and Alcohol. In case you weren't aware:
- Protein and Carbohydrates contain 4 calories per gram
- Fats contain 9 calories per gram
- Alcohol, or the "4th macronutrient" contains 7 Calories per gram
While all food has different calorific values and might act differently within the body, A CALORIE IS STILL A CALORIE, after all, it can't be anything else as it's just a measure of energy.
When is appropriate to track Macros
Macronutrients are Protein, Fat & Carbs.
Protein = 4kcals per gram
Fat = 9kcals per gram
Carbs = 4kcals per gram
They all have an energy value and therefore we do all need to be aware of this.
I would suggest that most people who are wanting to lose weight/fat, should have a decent understanding of the energy values of foods.
Why?
Well, let’s face it, there's a billion and one diets out there, they all work, because they all put you in an energy deficit.
At some point though, whether it’s low fat, low carb, Slimming World, Weight Watchers, the diet will fail.
We have to change our energy in vs energy out, no matter what dietary protocol you're using.
Now obviously we as coaches need to use a multitude of protocols, or a mix of them with a dieter, however, education should be at the forefront of our minds.
Not many people care or want to learn about energy values, and it can be extremely overwhelming to try and get your head round numbers like this.
"It doesn't make sense"
"It's too confusing"
Completely understandable.
To most, food is food and we should eat "clean".
However, "clean eating" is indescribable and long term it’s impossible to adhere to - also scientifically debunked.
So getting someone to understand energy values is probably going to be a good idea for us at some point.
Here's how I do it.
I get people to track religiously using a guide and instructions, weighing ALL of their foods for 2-6 weeks.
This should yield excellent fat loss results, resulting in a positive mindset and a motivation to move forwards.
Depending on their speed of learning, we look to move them as quickly away from tracking nutrition using Myfitnesspal and weighing as possible.
We could potentially move them on to a 3-day tracking protocol.
Or 1 day on the weekend.
I like to focus on habits as best as possible.
Habits such as the following:
Protein at each meal
Reduce "junk" foods
Increase vegetable intake
Focus on 2 days preparing meals per week
Writing your own plan of action food-wise for the week
These are just some of the habits I like to focus on.
Once these habits are created, ultimately, we can look to move away from tracking and focus on being lean, fit and healthy and just "being".
Tracking would only come back into someone's life if they had some short term goals perhaps.
Such as a holiday, or a wedding.
As the foundations have already been built.
They are regularly exercising.
Eating sensibly, like an adult, adequate-protein, fruit, vegetables etc.
Then they can really dial the body back in without it being too stressful.
Summary: Tracking macros is an EXCELLENT way to get people started on their journey.
It can quickly become tedious, especially if there is no set plan to come away from that.
Tracking Macro ranges can be a great option too so that people don't become obsessive or negative about the numbers.
Short term = education
Long term = short term goal achievements
A calorie is the amount of energy that is needed in order to heat 1 litre of water at 1-degree celsius. A calorie is basically a unit of energy.
Calories in macronutrients are-
Carbohydrates have 4 calories per gram
Protein has 4 calories per gram
Fats have 9 calories per gram
Alcohol has 7 calories per gram
An example here would be:
If you had a portion of food that contained 10 grams of carbohydrates then this would equal to 40 calories.
When your calories in, match your calories out (when they are the same) then this means that you are keeping your calories/body at your maintenance level.
Example- Burning 2,000 calories and eating 2,000= Maintenance calories as you are maintaining the weight that you are currently at.
Maintenance calories will remain the same when calories out(what you burn) vs calories in(what you eat) are the same. In order to lose weight, you would have to be in a deficit and in order to gain weight you would have to be in a surplus but if you wanted to stay the same then you would be at your maintenance.
So does your metabolic rate slow down when you diet?
Well yes, yes it can.
But this isn't the dreaded "metabolic damage" the technical term is "adaptive thermogenesis" or basically your body defending against the threat of a perceived lack of food.
1. Your basal metabolism slows a little
2. Your non-exercise activity reduces
3. You become more efficient at moving and exercising
Together with your adherence to the diet dropping a little too (research shows we get worse at dieting) then this chips away at the amount of energy deficit we're creating.
Smaller calorie deficit = slower results = less motivation.
How can we stop this from happening?
Well, you can't do anything about your basal metabolism, but that doesn't mean you're doomed.
- You can drop calorie intake a touch. The metabolic slow down isn't enough to overcome a bigger calorie deficit.
- You can make sure your non-exercise activity stays high by tracking steps with something like a Fitbit.
- You can aim to do a little bit more in the gym as time progresses - more sets, reps or even adding a little "finisher" to sessions.