What is KBRT? How to count calories for weight loss?

How to calculate KBSTU?

Calculating the caloric content and composition of the food eaten in proteins, carbohydrates, and fats (KBRU) is the most important step in understanding how much energy the body receives. If the amount of energy exceeds the required, bodyweight will increase, and if the calories are not enough, the weight will begin to decrease. At the same time, playing sports, although they affect the energy costs, is not so much as it is considered to be. Ultimately, a diet for weight loss is much more important.

For example, one can of Coca-Cola contains a number of calories equivalent to the cost of energy from a two-kilometer run - in other words, it is much easier to give up this Coke than to burn calories with an exhausting run. It is also important that learning to count calories and proteins and carbohydrates that are part of a meal is not as difficult as it seems at first glance, but the effect of such a count is enormous.

It is also important that both fats and carbohydrates are not the same among themselves. There are fast carbohydrates and slow carbohydrates - the first lead to weight gain, and the second - no. There are also saturated fats (mostly animals) and unsaturated fats (vegetable) - and each of these types contributes its own specific role in metabolism with completely similar calorie content.

What is KBRT? Learning to count calories

KBLS is not just a universal content of calories, proteins, fats and carbohydrates in a universal food item. It is necessary to understand that there is no such thing as “the caloric content of a plate of borscht” - rich soup on pork and with a large number of potatoes can be at times more caloric than vegetable soup with vegetables. The size of the plate also plays a significant role. As a result, the final figure can be specified with an error of 100 to 500 kcal per serving.

Attempting to count calories from calorie tables of food and ready-made meals or by sending food photos to a special application on a smartphone is nothing more than a joke. Unfortunately, the real figure will be given only by the use of products with the caloric content indicated on the package or by weighing each ingredient of the prepared dishes on the kitchen scales.

Calorie - what is it?

Calorie is the basic unit for measuring the energy capacity of foods. Most often we are talking about kilocalories — killer or thousands of calories. Initially, the calories were calculated the amount of heat released during the combustion of fuel (for example, coal, fuel oil, firewood, etc.), and the use of calories to food began in the 20th century, when food began to be considered as fuel for the body.

The term “calorie” was widespread in the 1990s, when food producers were legally obliged to indicate the energy value of food on their packaging. However, it should be noted that this caloric value is only a mathematical calculation - the actual amount of energy that the body will receive may be different.

The role is also made by the fact that the percentage of protein digestion is not always 100%. For example, protein-rich cereals (including buckwheat) show 50-60% protein digestion. In other words, only half the calories of the protein component of the product will eventually be absorbed by the body.

Calorie Formula

To calculate the caloric content of a meal, before preparing a food product (for example, bread) or a “composite” dish (mashed potatoes with a chop), its ingredients are weighed. Then, using the nutritional value tables, the composition of each of the components in proteins, fats and carbohydrates is determined. After that, the amount of nutrients and the proportion for each portion is calculated.

One gram of protein and carbohydrates contains 4.1 kcal (in fact, 4 thousand 100 calories), one gram of fat contains 8.8 kcal. To simplify the figures are rounded. If a serving of food contains 20 g of protein, 25 g of carbohydrates and 10 g of fat, then the calculated caloric content is 20x4 + 25x4 + 10x9 = 270 kcal. Water, as such, does not contain calories.

How to determine the rate of calories?

A woman of average height and average weight, leading a sedentary lifestyle, needs about 2000 kcal per day, an unsportsmanlike man - 2300-2400 kcal; an athlete who trains for muscle growth - at least 2500-2700 kcal. The exact number of needs of the KBDH is either calculated by a special formula taking into account the sex, age and weight of a person, or is taken from the tables of daily allowances for carbohydrates, proteins and fats.

Note also that if the energy coming from food is not enough, the body does not immediately begin to burn fat - first it will try to slow down the metabolism, making the person more sluggish and sleepy. However, if the total caloric intake exceeds the required, then the "extra" calories will definitely be stored first in the fat stores.

Despite this, the rejection of the sweet - the most important and the first rule of weight loss. Exceptionally, after you learn to deal with your burden to sugar, you will start to lose weight with confidence even with moderate physical training.

How to count calories?

First, you need to accustom yourself to pay attention to the table of caloric content of products placed on the package. Most people do not realize that a liter of cola or a medium-sized pizza contains almost 1000 calories, or half the daily calories. Refusal of such products is the first rule for those who want to lose weight.

Ideally, the size of each serving of food should not exceed 500-700 kcal - this will allow the body to rationally use the received energy for the current needs of the metabolism and not send it to fat reserves. At the same time, breakfast and lunch should be as dense as possible, and dinner should be light, mostly with low glycemic index foods.

KBJU: Calories or food composition?

Secondly, you need to pay attention not on the caloric content of individual dishes, but on the composition of the diet in proteins, fats and carbohydrates. Total calorie intake should be the starting point, not the final point of the diet. In fact, the number of calories in a serving of crushed potatoes and in a portion of buckwheat may be equivalent, but the effect on the body will differ significantly.

Scientific studies have long determined the boundaries of the optimal amount of proteins, fats and carbohydrates in the human diet - for example, fat (including vegetable oils) should not account for more than 30-40% of the total caloric intake. In other words, if you keep your calorie intake, but only at the expense of carbohydrates or fats, nothing positive will happen to you.

Often, many foods do not contain significant amounts of calories, but they are extremely beneficial for the body due to the high content of minerals, vitamins and antioxidants. Evaluation of food solely on the basis of the figures of its KBRH was rejected by the scientific community at the beginning of the last century, when vitamin C and its importance for health were discovered.

How to count calories: summary

• Counting caloric intake is the first step on the path to losing weight or gaining muscle mass.
• In order to correctly count calories, it is necessary to study the tables of the composition of products and weigh the food consumed on a kitchen scale.
• The figure of calories plays a much smaller role than the composition of products in proteins, fats and carbohydrates.
• In addition to CBDU, it is important to take into account the presence of vitamins, minerals, antioxidants and other components in the products.