Nutrition control: a simple calculator for weight loss

“Championship” expert, wellness coach Andrey Semeshov

— about why diets are effective, but not always.

Photo: Valeria Barinova, “Championship”

“What diet should I try now to burn fat as quickly as possible?” - perhaps the most popular question. There are exactly two correct answer options: “None” or “Any”. And both are absolutely fair. Why does this happen?

Why physics is a super-precise science

Because physics! Law of energy conservation. It cannot come from nowhere and cannot go to nowhere. This is also true with regard to our issue of losing weight. We are dependent on energy from outside - these are calories from food. In the process of life, from lying on the couch in front of the TV to participating in an ultra-marathon, we spend this energy.

What follows is banal mathematics. If you ate 100 calories, but spent only 75 while lying on the couch, then the difference (15 calories) will be stored as a reserve in the form of fat deposits. If we do the opposite, we will force the body to compensate accordingly for the shortage by partially using up the “airbag”.

Photo: istockphoto.com

The irony is that we were designed in conditions of extremely irregular food supply, when every calorie was much more valuable than gold, so the chances of survival were higher for those individuals who learned how to store fat as much as possible at the moments when they managed to find food. So we are all actually descendants of “overweight” homo sapiens. And over millennia of evolution, the human body has masterfully learned to build up fatty tissue. And after we came up with the idea of ​​​​combining combinations in one product that you cannot find in nature (lots of carbohydrates + lots of fats), the built-in fat accumulation mechanism began to go crazy with delight.

Types of nutrients (well, or “good and bad calories”)

This principle seems extremely simple and straightforward, but it has many pitfalls that make losing weight difficult for most gym goers. First of all, this is the type of nutrients received, their real energy value.

Squirrels

Proteins are considered the most useful. Why? Everything is very simple. With a slight deficiency (about 10-15%), they are not used for energy breakdown, but for amino acid conversion, which enters muscle tissue and helps reduce catabolic processes. With a greater deficiency, the smart body doesn’t care where to get energy from, so it breaks down proteins as easily and quickly as other nutrients.

It is important to understand that to lose weight you need to monitor not only the scale, but also your overall satiety. No matter how ideal the diet is, it will not be beneficial if you feel hungry immediately after eating.

Therefore, all proteins still need to be divided into:

1. Fast - usually whey. It is digested by the body in a matter of hours, after which it begins to require additional food intake.
2. Slow - casein, not dietary meat. They usually take a long time to digest and break down
3. Complex – egg white, dietary fish and poultry meat.

For those who want to preserve muscle mass, it is better to use all three types of proteins (thanks to this, the muscles will be supplied with amino acids and will be able to be preserved). For those who pursue the goal of exclusively maximum weight loss, you can use exclusively slow proteins, which can relieve hunger for a longer period of time.

Fats

Oddly enough, fats are considered to be in second place for weight loss. Why? Everything is very simple.

1. Fats contain healthy cholesterol, which is involved in the synthesis of the main anabolic hormone - testosterone, which means it allows you to preserve muscle tissue.
2. Fats take a very long time to digest and are practically not absorbed by the body. This results in a longer digestive cycle, allowing you to feel fuller for much longer.

It is important to understand that not all fats are equally healthy. Modern traditional cuisine is dominated by omega 6 fatty acids (contained in sunflower oil), which greatly disrupts the balance of acids in the body. Therefore, for weight loss, it is recommended to temporarily replace sunflower oil with olive oil or fish oil - rich in omega 3 polyunsaturated acids.

Note: There is a myth that when losing weight you need to almost completely eliminate fatty foods. He is only partly true. In fact, if you preach a separate diet and consume fatty foods without carbohydrates and abundantly supplying yourself with fiber, almost all omega fatty acids will simply pass through the body without being absorbed or deposited. However, if you combine fatty acids with even a small amount of carbohydrates, the released insulin will open the fat depot, where all the calories coming from fatty acids will end up almost unchanged.

Carbohydrates

Carbohydrates are a necessary evil. These are the main calorie content of dishes, no matter how much a person wants it. If you completely exclude them from your diet, the body will stop storing glycogen and will not be able to function normally. But during drying/weight loss, you need to limit the intake of carbohydrates as much as possible. In addition, even the remainder must be distributed wisely. In particular, you need to consume complex carbohydrates - they take much longer to digest, which means, like complex proteins, they allow you to feel full longer . The second principle is the use of the glycemic index and load.

The glycemic index, in simple words, is a parameter responsible for the percentage and rate of carbohydrate absorption. That is, the higher it is, the faster and more calories will enter the body.

Glycemic load is how the digestive system reacts to incoming carbohydrates. To lose weight, you need to look for foods with a maximum glycemic load - which will complicate digestion, and therefore reduce the percentage of absorbed carbohydrates in the body.

For example, the simplest example is sugar and honey. Sugar has a high index and a low load. This means that it provides short-term saturation with complete absorption. On the other hand, honey has a significantly lower glycemic index, thanks to which it can delay the feeling of hunger for a much longer period.

Lifehack

For those who still go hungry all the time (due to increased acidity or due to insufficient calories), there is a life hack that will allow you to maintain a feeling of fullness for a longer period. This is fiber. It is found in green vegetables and special supplements. What is its advantage?

1. It slows down the digestion process. Due to this, longer saturation is achieved.
2. It allows you to fill the volume of a distended stomach without a significant increase in calorie content.
3. Removes excess proteins and fats from the body that are not stored in adipose tissue.

Of course, this is not a panacea, but it is through fiber that you can facilitate the process of losing weight and reduce discomfort along with the feeling of hunger.

Choose carefully: it’s easier to gain weight

That is, we love to accumulate fat and know how to do it, but “burning” it is difficult and only if there is force majeure. So, any diet is an imitation of such force majeure. We “cut” the supply of energy (calories), forcing the body to little by little “eat up” its reserves. Accordingly, the speed of this process depends primarily on the size of this delta. Other factors against this background are so insignificant that they can be completely neglected.

Therefore, the choice of a specific “diet” is unimportant. If only it created an energy deficit. True, it is worth considering that the more crazy the menu (for example, kefir with cucumbers), the faster the body will exhaust its vitamin and mineral reserves. In the worst case scenario, it is fatal. You should still choose a diet based on common sense and logic. Another important criterion is personal preference. Since losing weight is, in any case, a process that takes several weeks, you need to choose an option that will be most convenient for you personally to adhere to. For example, many girls, whose usual diet practically does not include meat dishes, will have a difficult time on a high-protein diet at first (until the enzymatic system is rebuilt). For others, the keto diet, which emphasizes eating fatty foods (yes, you can successfully lose weight on fats!), will be poorly tolerated.

So if you really need a diet, be careful with your choice. And keep in mind that “eat as much as you like” will not work. You can lose weight on any diet. Or gain weight. It all depends on the quantity, so...

We consider BJU: why?

The most, in my opinion, rational approach to losing weight comes down to a banal accounting of everything eaten - that is, calories. Why? Because this is the most flexible approach to creating your diet. You can “fit in” almost anything, anytime. For example, on one day distribute calories between cottage cheese, rice, chicken fillet and vegetables, and on another - between chocolate and ice cream. If it is equal in caloric content (and for you it will be fewer calories than you spend per day), you will lose weight with the same success on both days. Of course, the first option is not very tasty, but you will feel full almost all day, and the second option is not very tasty, but tasty. It's a matter of choice. But as for me, the main thing is that this very choice is always there.

Calorie calculation for weight loss

Calories are the energy that the body receives from food and then spends on any activity. A person eats foods, and the body uses them to produce energy, which it then supplies to vital organs. Energy is needed for all vital processes: mental work, breathing, heat exchange, heartbeat, and even for movement. Each product has a special chemical composition, but they all consist of the same substances, but in different proportions. So, the components are:

• carbohydrates;
• microelements;
• proteins;
• water;
• vitamins;
• fats.

Why do you need to count calories?

Without following a diet, a person tends to exceed his daily caloric intake, even if he does not eat too much, because the calorie content of all foods is different. Snacks that are not considered a full meal are swallowed and forgotten. In addition, calories are divided into “harmful” and “useful”. By consuming unlimited amounts of them, women have a desire to lose weight with the help of diets, the essence of which is the same - reducing daily caloric intake.

All diets have a common significant drawback - a limited list of products. Even if you have followed a strict diet to lose weight and achieved the desired result, you still have not abandoned your previous eating habits, so they will quickly “ruin” your slimness. Calculating the energy value of foods and the amount of food consumed should not become a temporary diet for you, but a way of life - only constant monitoring and a table will help you always have a beautiful figure and be healthy.

How to count

Having decided to switch to PP and use a calorie counting table for weight loss in everyday life, purchase a diary in which you will record your achievements. When following your daily calorie intake, write down every food you eat during the day, and also set aside a place where you will keep track of your physical activity. The third column of the table will show your weight changes - you should record your morning weight in your weight loss journal.

By comparing your weight loss results, you can adjust your diet. At the same time, focus on the minimum required by the body, and keep in mind that in order to lose weight, it must burn more calories than it received. The required amount is calculated individually for each person, because the condition of the body, the age of the person losing weight, and his physical activity are taken into account. For example, a woman who moves little can eat 2200 kcal per day; for men whose activities are not related to physical activity, the number increases to 2800 kcal/day.

To lose weight, you need to do the calculation a little differently, reducing the permissible daily caloric intake:

• women who do not engage in sports need 1000-1200 kcal/day to lose weight, men 500-600 kcal more;
• women involved in training should consume 2000-2200 kcal per day, men need to add 500 kcal to this number.

How to calculate all this?

“I can’t count - not only do you have to weigh everything, but you also have to know how much of what this carrot contains. And if it’s some kind of soup, then it’s not at all clear how to calculate everything!” Is this line of reasoning familiar? Don't panic! Yes, you really have to weigh your food. But 99% are exclusively at home, in a calm environment. Surely there are kitchen scales available, so adding one more movement - weighing - will not be difficult. In restaurants, canteens and other similar places, the weight of dishes is either indicated on the menu, or you can always check it with the waiter.

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We haven't come up with a better idea yet: useful free apps

And then the magic of the 21st century begins. Take out your smartphone, open any calorie counter (the most popular today are FatSecret

and
MyFitnessPa
l, differ from each other approximately like a BMW and a Mercedes: both cope with the task with a bang) and by pressing a couple of buttons you find the desired dish, indicate the number of grams and that’s all. The program will immediately calculate calories, proteins, carbohydrates and fats. And it will even write down how much and what else you need (well, okay, you can) eat today.

For those who are familiar with their smartphone, mastering calorie counters will take about 10 minutes. If you have any difficulties, you can always enter the corresponding query into the YouTube search bar and watch a training video. Then the lion's share of questions will disappear by themselves. The rest will come with experience. Based on practice, the path to mastering MyFitnessPal from scratch to the “master” level takes 2-3 days, after which the terrible and terrible calorie counting takes five to ten minutes a day. As for me, it’s a reasonable price to pay for the opportunity to diversify a boring diet menu at any time with a donut or a pie with custard.

Nutrient consumption during kilocalorie deficit

Separately, it’s worth briefly going over the consumption of nutrients when creating a calorie deficit. With a properly composed menu and a slight calorie deficit, everything depends solely on the frequency of meals and the presence of exercise.

Case 1: A person slightly reduced caloric intake and exercises

In this case, good and high-quality weight loss is guaranteed, albeit at a not very fast pace. Sports and a slight reduction in calories reduce glycogen reserves, meaning that the incoming energy goes not into the fat depot, but into the muscles. As for the fat itself, due to a slight deficiency, it is actively consumed during training immediately after the complete depletion of glycogen. Proteins are involved in active muscle building.

Case 2: A person has significantly reduced caloric intake and is exercising

In this case, you can provide rapid weight loss results, after which it will slow down. In the first 2-4 days after cutting calories, the body will, by inertia, consume fat tissue. When the amount of energy is not renewed, the process will take a slightly different path. There will be a decrease in muscle mass (as the main energy consumer) and a decrease in metabolic rate. In this case, the incoming proteins and fats will not be used to create an anabolic background, but will be directly stored in the fat depot. This diet will allow you to lose weight only in short periods (up to 6 days).

Case 3: A person has slightly reduced calories and does not exercise

Nothing will happen. Since glycogen reserves are depleted very slowly, the body will simply begin to convert proteins and fats into energy to compensate for the deficiency. With a greater deficiency, the metabolism will slow down.

Case 4: A person slightly reduced calories and increased the number of meals

Every time after eating, the hormone insulin will open transport cells and release excess energy. If it is spent, then the person will get rid of excess fat, if not, then before the cells close, the energy will be converted back into fat. Painless but low-speed weight loss. By increasing the metabolic rate.

Case 5: A person significantly reduced calories and increased the number of meals

With a large deficit, the body with an accelerated metabolism will burn all the energy (which is required to maintain vitality), and both muscles and adipose tissue will be used. The fastest way to lose weight, often used by women who are not interested in maintaining muscle tissue. Ineffective for athletes due to the possibility of losing shape and performance. Proteins are used to replenish energy, and not to build tissue.

How much does it weigh in grams?

If you decide to try the method of calculating calories, then even in the process of mastering the program you will have a question - how much do you need to eat to lose weight? The first (and most correct) way is to find out your weight, then write down all your food for a week. Then add up all the calories and divide by seven (according to the number of days). This way you will determine your average daily calorie intake. If during this period your body weight has not changed, then this indicator can be taken as a starting point. And for starters, reduce your caloric intake by literally 10-15%. For those who are very pressed for time and need to start losing weight yesterday, there is a plan “B”. Using the Mifflin-Geor formula (Google to help), you determine your basic energy expenditure, how much your body spends to provide for itself in a state of complete rest. Then multiply the resulting value by the physical activity coefficient corresponding to you: 1.2-1.3 - inactive, mostly sedentary lifestyle; 1.4-1.6 - moderate activity, two or three workouts per week; 1.8+ - very active lifestyle, 3-4 or more workouts per week.

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The most popular calorie counting apps

Today there are many applications that allow you to control the menu, weight loss, nutrition, weight, and many other factors of your successful transformation. The most popular of them are My FitnessPal, FatSecret, YAZIO, HiKi Calorie Calculator, Lifesum, Dine4Fit, and many others.

Remember something important for yourself: we count everything that goes into our mouth! Any seed, crumb, any sip. To really lose weight, first of all, you will have to wean yourself from “hamstering.” Otherwise, no diet will help.

The basis of any weight loss is a calorie deficit. And this system really works. Another thing is how serious this deficiency will be and how hard it will “hit” your body.

Now let’s talk a little about fitness horror stories, or why we break diets and get fat.

Where to begin?

In practice, it makes sense to start with a coefficient of 1.3-1.4, gradually reducing calorie content by the same 10-15%. And under no circumstances do you condemn yourself to options where your daily calorie intake is equal to or even lower than your basal metabolic rate. This will sooner or later result in health problems. Better find out where your nearest gym is and increase your daily energy expenditure.

By the way, total calories are, of course, not everything. Although you can effectively lose weight by adhering only to this rule. I like to give the example of American blogger Anthony Howard-Crowe, who successfully lost weight online by eating whiskey and ice cream. However, if you are concerned not only with the numbers on the scales, but also with your general well-being, then later you will have to delve into how much protein, fat and carbohydrates you need to eat. And how can these ratios be manipulated? But first, just start counting calories. And lose weight.

List of useful products

If you have a strong desire to lose weight, you need to be able to not only count how many calories you need to lose weight per day, but also be able to compose meals from the right and healthy nutrients.

List of acceptable foods when creating a universal diet for weight loss.

As you can see, the list of foods that you can eat while losing weight and cutting is quite large; the main thing is to remember about the caloric deficit and that the amount of incoming nutrients should be in balance. (here more about drying for girls).

• Proteins 60%.
• Fats – 10-15%.
• Carbohydrates – 25%.