A calorie, according to the Cleveland Clinic, is a measurement of energy released when the body breaks down or absorbs and digests food. Foods with a higher calorie count take more energy to digest and provide additional energy to the body. When more calories are consumed than are needed to cover the energy expended in a day, the body stores the excess calories as body fat. A calorie counter's diet can be an effective means to maintain healthy body weight or to lose excess pounds.
Nutrition
The body needs six basic nutrients to remain healthy. Carbohydrates, protein and fat are the only nutrients that contain calories. Vitamins, minerals and water are the other essential nutrients that do not contain calories. There are four calories in each gram of carbohydrate and protein. Fat contains nine calories in every gram.
Fat
A healthy diet should include no more than 30 percent of fat in the day's total calorie allotment. A diet of 2,000 calories per day, often sufficient for men and physically active people to lose weight, should contain no more than 65 grams of fat. A 1,200-calorie diet, recommended for assured weight loss, should include no more than 40 grams of fat.
Protein
Nutritionists at NutriStrategy report that a healthy diet should consist of 10 to 20 percent of its calories from protein. Protein is required to build red blood cells and for helping the body fight infection. Calories from protein also regulate enzyme and hormone production and help with healing. Meat, eggs, milk and cheese are complete proteins, containing all the amino acids necessary for maximum health.
Carbohydrates
Carbs should account for 50 to 60 percent of the calories eaten every day. Carbohydrates are the body's main source of energy and are primarily found in whole grain cereal and bread, potatoes, rice and pasta. Sugar is a carbohydrate as well. The best source of low-fat carbs on a calorie-restricted diet come from fresh fruit.
Very Low-Calorie Diets
Very low-calorie diets (VLCD) typically provide no more than 800 calories per day. The Cleveland Clinic reports that VLCDs are relatively safe when monitored by a healthcare provider. A VLCD can kick start a diet for a critically obese patient, providing drastic and quick weight loss. A very low-calorie diet can help moderately and severely overweight people lose anywhere from three to five pounds per week, or about 44 pounds over a 12-week period. Side effects from severe calorie restrictions can include fatigue and digestive disorders as well as put patients at a higher risk for gallstones.
Member Comments