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Daily calorie allowance

CALORIES!!!

 

Daily Calorie and Nutrient Intake

A quick guide on how to use the following lists and tables:
If you are looking to maintain good general health, cross-reference the values in the calorie intake according to age and then according to the activity level of your life – sedentary, moderate or heavy.

If you are looking for calorie allowance for weight loss, you should first decide and target the weight you want to achieve. Then refer to tables for men and women in terms of weight. For women if you target a weight between 50 and 60 kg – look for the respective values for 60 kilos. For men if you are looking to achieve weight between 80 and 90 kg, then look for the recommended calorie values for 80 kilos.

When you already know what is your advisable daily calorie allowance refer to the table of nutrient intake. Pay attention to the values in the “Daily Amount” column and look for the example below
estimated for the daily nutrient intake of 2,000 calories. Replace this with the calorie range you had determined in the previous step, and you should be all set.

The daily calorie intake depends on age, gender, body weight and physical activity
Recommended daily calorie allowance for women and men in terms of weight:

Women Calories/Day
50 kg 1,500 Kcal
60 kg 2,000 Kcal
70 kg 2,500 Kcal

 

Activity level Woman Man
Sedentary 1,875 Kcal 2,425 Kcal
Moderate 2,225 Kcal 2,875 Kcal
Heavy 2,925 Kcal 3,800 Kcal

Beyond 60 years of age, a decrease of 10% from the total calorie intake is made.

Carbohydrates : 45-65 % of your daily nutrient intake should be obtained from carbohydrates. The main sources should be of complex carbohydrates, try to avoid simple carbohydrates as much as possible.

Proteins: should take up 10-25% of your daily nutrient intake. You need 0.8 – 1g protein per kilogram of your ideal body weight.
For example if your weight is 65 kg, the daily intake is 52 – 65g. Don’t forget to nclude proteins from various sources.

Fat: 20-30% from the total calorie requirement should be from fats. It is recommended that saturated fats (found in animal fats) should not exceed 10% of your daily calorie intake.

Nutrient Daily Amount 1800 calories per day 2000 calories per day 2200 calories per day 2400 calories per day 2500 calories per day
Protein 10-25% 45-112g 50-125g 55-138g 60-150g 63-156g
Carbohydrate 45-65% 203-293g 225-325g 248-358g 270-390g 281-406g
Fat 20-30% 40-60g 44-67g 49-73g 53-80g 56-83g
Saturated Fat <10% <20g <22g <24g <26g <28g

If you have a different daily calorie intake goal, you can make the calculations to determine your range of nutrients using the following coefficients:

1g of protein = 4 Kcal (17 Kj)
1g of carbohydrates = 4 Kcal (17 Kj)
1g of fat = 9 Kcal (38 Kj)
1 Kcal = 4,1864 Kj

For example on daily intake of 2,000 calories:

10% of protein = 2000 X 0.10 = 200 calories/4 = 50g
25% of protein = 2000 X 0.25 = 500 calories/4 = 125g
Range of protein per day = 50 – 125 grams

45% of carbohydrates = 2000 X 0.45 = 900 calories/4 = 225g
65% of carbohydrates = 2000 X 0.65 = 1300 calories/4 = 325g
Range of carbohydrates per day = 225-325 grams

20% of fat = 2000 X 0.20 = 400 calories/9 = 44.4g
30% of fat = 2000 X 0.30 = 600 calories/9 = 66.6g
Range of fat per day = 44-67 grams (rounded values)

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Cofee

Cofee

Do you like a cup of cofee?

Nowadays coffee is one of the most popular beverages in the world. Rich in taste, with wonderful aroma and highly stimulating effect, it has become a staple of life. But is coffee really that good or is it so addictive? May be it is both.

You love to drink coffee. Many people found it relaxing, for others it’s the fuel that gets the blood flowing. Is coffee good or bad for you? It depends on who you ask.

Generally, you must drink coffee in moderation. A cup or two per day is not going to be bad. But as in all things, too much of something is not so good. If you drink a cup of coffee every hour it will definitely have an effect on you.

What are some of the bad things about coffee:
Coffee stains your teeth. We all know how coffee stained teeth look like. Yes you can by things to whiten your teeth, but is it really necessary to get so far. You could cut back a little on the brew instead.

It causes bad breath. The whiff of the breath of someone who has recently had a couple of cups of coffee is not something pleasant at all.

It raises stress levels. Too much coffee can raise anxiety levels, so you can become stressed out. Just think about it, have you ever notice how much you shake after having too much coffee?

It can raise the risk of heart attack. If coffee elevates the heart and blood pressure, then too much of it, is asking for troubles.

It can also cause stomach problems. Drinking too much coffee may result in problems for your stomach. The caffeine irritates the lining of the stomach.

Some of the good things about coffee:
Drinking coffee before cardio exercise can increase the fat burning process.

It is a good social drink. People go to the coffee house to rest for a while and chat all the time. A cup once and while can’t hurt and it could be a reason to meet new interesting people.

In many cultures it is impolite to either start or finish a meal without having a cup of coffee. It is said that coffee helps wash down a meal, but no one is certain whether it is actually so, but what is for sure is that it really tastes good after a meal.

As with all things in life, if you feel you are over doing something you need to cut back on it. You need to do things in moderation. We all know that coffee tastes good, but if we go too far with it, we’ll be doing ourselves more harm than good. You just need to know that one or two cups per day isn’t going to do you any harm.

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Calories Explained

Calories

Calories in a nutshell

Everybody has heard that for women the daily allowance is of about 2,000 calories, compared to men who are allowed 2,500 calories. But do you know exactly what calories are? Let’s find out.

Calories are essentially units of energy. Energy which is used to raise your body temperature. One calorie equals the same amount of energy that is needed to raise the temperature of 1 kilogram of water by 1 degree Celsius.

Calories are our way of measuring the energy content of the foods we eat.

Another metrical tool you need to know when you are losing weight, which you won’t traditionally find on a food label, is joules. These measure food energy too, but work on a higher setting.

1 Kcal= 4.1864 Kj
1 g of protein = 17 Kj (4 Kcal)
1 g of fat = 38 Kj (9 Kcal)
1 g of carbohydrates = 17 Kj (4 Kcal)
With such high figures it is easy to see why calories are preferred by companies. What you see on the labels is Kcal (called Calories, with a capital “C”). 1 Kcal equals to 1,000 cal (with a small “c”). When it comes to dieting Kcal (Calories) are what you really deal with, but people usually refer to Kcal as calories.

Calories and weight loss

The basic rule in terms of weight loss is that you have to burn more calories than you consume. Take this example: to lose 1lb of your weight, you need to burn 3,500 calories – more from your daily allowance. This may look as to harshly lose weight, you have to starve. Do not do that mistake!

Fanatic weight loss is extremely unhealthy. Cutting your calorie intake below 1,200 a day can lead to many serious health problems.

We recommend that consuming 300 to 500 calories less per day should lead to a loss of between 1-2 lbs of your weight per week, which is generally safe.

When on a weight-loss plan another important thing is that the number of calories of your daily intake depends on your actual weight. More extra weight means that more energy to perform your daily activities is needed.

So if two persons with different body weight are trying to lose weight at the same rate, then the heavier one will need more energy, respectively calories, to keep the process steady. Cut down your calorie intake too low and you wouldn’t have enough energy for your body to function properly.

Once you’ve made a considerable weight loss progress, you should have to adjust your daily calorie consumption to your new weight.

So now you can see the significant role that calories play in weight loss. Let’s move on to the next important question.

How can we understand how many calories the food we eat contains?

For successfully achieving healthy and sustainable weight loss we need to work out our daily allowance including: proteins, carbohydrates and fats. To gain a clearer perspective, here is the daily allowance for people eating 2,000 calories per day.

Total fat
65g
Saturated fatty acids
20g
Cholesterol
300mg
Sodium
2400mg
Potassium
4700mg
Total Carbohydrates
300g
Fiber
25g
Protein
50g
Here you can find more detailed information about your daily caloric requirement

As you can see, what you need every day goes beyond the basics of fat, protein and fibre, but also branches into fatty acids, sodium and potassium too.

Now to inform yourself about nutrient food content you just have to check out the food label. But it is not always so simple. For example when you are at the restaurant ordering your meal, you can’t really know what you are eating and how many calories it contains. So what do you do? The best thing you can do is to take a look into the ingredients to see what the food contains.

Essentially you can pre-learn the calorie content of certain foods, so that you can still monitor your diet everywhere you go. Completely remembering the ins and outs of all foods is not a must, but if you can learn the basics of your favourite foods instead, then you can still enjoy going out and losing weight.

Here are some examples which can be helpful when making your food choices:

lean steak (140g) – 181 calories and 6g of fat
Grilled chicken breast (130g) – 192 calories and 2.9g of fat
Lean pork chops (120g) – 221 calories and 7.7g of fat
Bacon (1 slice/25 g) – 64 calories and 4.0g of fat
Ham (1 slice/30g) – 35 calories and 1.0g of fat
Medium baked potato (180g) – 245 calories and 0.4g fat
Mash potato with butter (28g) – 29 calories and 1.2g of fat
Chips (100g) – 253 calories and 9.9g of fat
Salad (100g) – 19 calories and 0.3g of fat
Carrots (60g) – 13 calories and 0.2g of fat
Cabbage (135g) – 21 calories and 0.5g of fat
Broccoli (30g) – 7 calories and 0.2g of fat
Peas (60g) – 32 calories and 0.4g of fat
Red peppers (28g) – 7 calories and 0.1g of fat
Mushrooms (28g) – 44 calories and 4.5g of fat
Coffee (1 cup/220ml) – 15.4 calories and 0.9g of fat
Tea (1 cup/220ml) – 24.2 calories and 0.4g of fat
A can of Coke (330ml) – 139 calories and 0.0g of fat
Orange juice (1 glass/200ml) – 88 calories and 0.0g of fat
Baileys Irish Cream (50ml) – 175 calories and 8.0g of fat
Champagne (1 glass/120ml) – 89 calories and 0.0g of fat
A pint of beer – 182 calories and 0.0g of fat
Wine (1 glass/120ml) – 87 calories and 0.0g of fat

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Benefits of Exercising

exercise

Excercise: Run Forest!!! Run!!!

Exercise is beneficial for your general health – this is what every health expert will advise you. Combined with healthy and balanced eating, adequate rest and relaxation, exercise is highly recommended to promote our overall well-being. It can improve the health and general well-being of inactive people by becoming even moderately active on a regular basis.

For achieving significant health benefits physical activity doesn’t need to be strenuous. Greater health benefits can be achieved by changing the different parameters of physical activity like: frequency, duration or intensity.

The many benefits of exercise range from reducing the risk of developing or dying from many illnesses, to aiding weight loss or boosting emotional well-being.

Here is a general overview of what beneficial effects exercise can have on us:

1. Exercise reduces our risks of dying prematurely.
2. Exercise reduces the risk of heart diseases, cancers (including colon, uterine and breast), stroke, diabetes and arthritis
3. Helps us to lose weight, especially from excess body fat by decreasing our BMI (Body Mass Index). Reduces our total cholesterol and reduces the circulating levels of triglycerides in our blood and also increases our metabolic rate.
4. Exercise improves the functioning of our Immune System and also blood and oxygen circulation for our vital organs.
5. Prevents against type 2 diabetes by increasing our insulin sensitivity.
6. Increases our energy and endurance levels.
7. Exercise slows down the process of aging by improving our physical, mental, psychological and emotional well-being.
8. Exercise decreases the risk of developing many bones and joints diseases or disorders.
9. Helps even in enhancing creativity and imagination and also can improve mental vigor, including reaction time, acuity, and math skills.
10. Exercise can help us in providing physical and mental rejuvenation, thus making us feel good about ourselves and improving our esteem and confidence as well.
11. Exercise can boost our mood and it releases endorphins (chemical compounds produced in the brain), giving you an overall feeling of well-being. The same chemicals that being in love or eating chocolate includes.
12. Exercising can help you with your sleep. Just you have to know that if you exercise not long before you go to bed it may keep you awake. Experts say you should allow yourself about three hours between exercising and your bedtime.
So don’t waste much time in front of your computer, get off that chair and start moving. Remember that all the time and efforts you put in it, are worth spending, because you are “investing” in your body and your general health.

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Alcohol Habits

alcohol

Alcohol Habits, know your enemy

Nowadays alcohol is very popular with consumption at mass levels. As a social facilitator and feel good drug it has become well-established part of human culture.

However studies have shown that alcohol has many deleterious effects: lower performance, mental impairment, possibility of addiction, diabetes or liver disease – those seem to be good enough reasons for anybody to give up drinking once and for all. In terms of weight gaining alcohol has an effect which impacts the body composition. In its purest form, ethyl alcohol, with seven calories per gram, is an energy source that bumps up the total energy balance when consumed.

Alcohol also provides what nutritionists often refer to as empty calories – calories without nutrition. And what is worse it is the first fuel which our body uses, combined with proteins, carbohydrates and fats. In that way it postpones the fat-burning process and leads to grater fat storage.

Alcohol provides almost twice as many calories as carbohydrates and proteins
With seven calories per gram alcohol contains twice as many calories as proteins and carbohydrates, and only two calories less than fats, which provide nine per gram. You must remember also that calories in alcohol lack the nutrients beneficial for a healthy metabolism and will therefore fasten the excess body fat gaining.

Alcoholic drinks also contain calories from other sources. Whine and beer are rich in carbohydrates for example, while some cocktails contain fats. This is an addition to the overall caloric intake. Carbohydrates release insulin, which can fasten fat storage, while fats are directly stored in the fat reserves of our body.

Alcohol can damage the stomach, liver and kidneys
When taken to excess it can have an irritating effect on the lining of the stomach and gradually weaken the liver and kidneys. This can lead to some serious health problems. Any damage done to the stomach will lessen the rate and efficiency of the food digestion. And the liver, which processes toxins and breaks down fats for energy is crucial for maintaining a healthy body composition.

Alcohol lowers testosterone levels
When alcohol is consumed, it decreases testosterone which contributes for the fat burning process, and as an anabolic hormone for the gaining of lean muscle mass. Lower testosterone levels result in lower muscle gain and less muscle means lower metabolic rate, which will decrease the process of fat loss.

Alcohol increases appetite
According to many researches alcohol can increase appetite, thus making us to crave for more food. This means that it increases the possibility of much “bad” food to be consumed. Highly caloric alcohol combined with large fatty meal is not something you want for your weight loss and for your health.

So maintaining a reasonable health and enjoying few drinks once in a while would not be a problem. But for those of you who want to lose weight or increase athletic skills, the best advice is to totally abstain until weight loss and improved performance are achieved.