“Count your calories”, “that’s full of calories, don’t eat it” are all the things you must be hearing if you are on a weight loss or staying healthy journey. But, learning about calories is essential before you make it the base of your weight loss. If you want to consider calories in everything you are eating, then you must understand the science behind it. Otherwise, it can have a negative impact on your health. So, let us first understand what is a calorie? How it is related to food? And what does calorie burn means?

how to measure calories

What is Calorie?

A calorie is basically a unit of energy, which human beings require to carry out the basic functions. And all the different types of foods are a source of energy. But, every food you consume and every calorie it provides is utilised in a different manner by the body. So, this brings us to the next important aspect of understanding calorie consumption from carbohydrates, fats and proteins, before you start calculating the daily calorie consumption.

measuring calories in foods

How your Body Metabolises Energy?

Every food that you consume expends a different amount of energy. This in scientific terminology is referred to as thermic effect. So, your carbs, proteins and fat have a different thermic effect, each with a different hormonal response. Read on to know more about this.

Carbohydrates: When it comes to understanding the calorie science behind carbohydrates, it is a complex one as it has a range of thermic effect on foods. Simple sugars and refined grains have a low thermic effect and low fibre content, releasing more of the hunger hormone and making you hungrier frequently. While, whole and unprocessed meals require more energy to digest and make a better choice over processed ones. Understand this science behind calories and weight loss.

fats and carbohydrates in food

Fats: They provide energy in different ways depending upon your overall diet regime. But, one thing fat does for sure is taking charge of your mood, fullness and cognition hormone. Such is the science of calorie to maintain weight.

protein rich food

Protein: Food in this category comes with high thermic effect. And the best part about consuming protein rich food is that it controls hunger managing hormones, keeping you full for long.

How to Plan a Calorie Base Diet?

After knowing about the science behind calorie and weight loss, let’s focus on the next important aspect of making a calorie base diet plan. There will be different food items providing you the same calorie. But, choosing it depending upon its thermic effect is essential. Opt for food items with a higher thermic effect, which can control your hunger hormones if you intend to lose weight. Below table will come as a handy guide.

Use this guide for learning about calories and measuring calories in food. These simple yet effective dietary changes can go a long way in helping you achieve your fitness target. Choose whole carbohydrates, healthy fats like cheese, seeds and nuts, and add protein to every meal, so that you stay full for long. In addition, start doing some physical activity every day. Walking, running, gym, yoga, whatever suits your lifestyle you can opt for it and reach your fitness goals at a steady pace. Invest in healthy food, fitness regime and workout wear, which in turn will give you good health for life. Count your macros, follow clean eating, portion control and regular workout regime for sustainable weight loss and good health. If you are looking for workout wear, then you can explore the colossal range at Sporto.in. There are tracks, t-shirts, Bermuda and more, which will facilitate ease of movement and help you perform your best on the track, every day. So, count your calories and follow a fitness plan for your good health, always.