Daily calorie rate: do I eat glazed cheese?

Effective diets can be based not only on the principle of calorie counting, for many, there is a method of excluding foods or eating according to a certain plan compiled by the authors of the diet. However, diets in which we count and write, remain one of the most popular. What is the reason?

The fact is that such diets are very flexible, and they allow you to eat absolutely all the foods that fall in love with sweet and fat lovers, who find it difficult to give up their little weaknesses. However, this approach has many drawbacks that force many to lose faith in counting calories.

First, anyone who decides to sit on a similar diet, faced with the need to calculate a value such as the daily rate of calories. It offers us to calculate many sites. However, there is a fly in the ointment that spoils everything. Even if the calculations take into account age, height and weight, the values for calculations by different formulas are different, and this difference is sometimes more than 200kcal. And this is the calorie content of a small bun or glazed curd that you can eat for breakfast or not eat. And according to the results of calculations, we do not know for sure whether it is possible to afford morning enjoyment or not.

Secondly, the daily calorie rate will be calculated correctly only if your weight is normal. If it is much more than the norm, the figure you get will "lie" by 20-25 percent. And this is very significant: for the average usually calculated value of the norm in 1800, this can be a kilocalorie of 450. Why is the figure overestimated? The fact is that the fat cells, which constitute a large part of the mass in the body of a very complete person, do not require a lot of energy to maintain their vital functions. And in the calculations are laid much larger values, because muscles consume three times more energy for life. The other side of the problem is that the girls of the athletic addition will not have enough norms, because the calculations are based on the costs with an average percentage of muscle mass, rather than high.

Thirdly, these formulas do not always take into account the fact that different amounts of energy are required to assimilate different types of food. And this value goes into negative, that is, if protein food makes up a large proportion in the diet, you will need a lot of energy to absorb it. The Kremlin diet is very effective not only because the diet is low in carbohydrates, but also because a person has to eat proteins, which forces the body to spend a lot. Although in general this diet is very harmful to the kidneys and liver, so it is better to count the calories.

Fourthly, a significant problem in the calculations is the "double bookkeeping": the fact is that calorie expenditure tables often already include the values of the basic exchange. That is, if you see that 450 kcal per hour is spent on climbing and descending along the flatterer, it should be borne in mind that approximately 60 kcal per hour for breathing, heart work and other involuntary processes that already occur at rest are already included here. "Non-advanced" users of the tables do not know this and ply to the value of the basic exchange of the value of the energy spent on the load.

There are other shortcomings in the method. What to do in this situation? Is the daily rate of calories for weight loss so mysterious that it is impossible to calculate it? In fact, there is a way out. It is that you do not go in for sports for a week and write down everything you ate, eating a certain amount of calories a day, with an accuracy of 50 kcal. You need to keep the weight relatively stable. So you can figure out what the daily calorie rate is in your case. At the majority of people with superfluous weight no more than 10 kg the requirement for day makes approximately 1600-1700 kcal. You can experiment with this figure. And then reduce the amount of calories eaten by 300-400 kcal, adding a load of 200-300kcal per day.

What is the daily calorie rate for adolescents? It is slightly larger than for adults, and on average is 2000 kcal for adolescents under the age of 16, then the exchange for many decreases and becomes closer to an adult. But teenagers can not eat less than 1000 calories per day.

Thus, calorie counting requires precision and habit to analyze. This is the only way to make the body part with fat, which is not easy.