List of Filling Low Calorie Foods
List of Filling Low Calorie Foods
The human body does need calories to be used as energy. However, instead of the spirit of activity, excessive calorie intake can actually make you gain weight. This is because calories will be stored in the body as fat tissue for energy reserves. Therefore, if you are on a diet program, choose low-calorie foods that are still filling.
What Are Calories?
Calories are units of heat or energy content, aka the amount of energy you get from food and drink. The calories in the food you eat provide energy in the form of heat so that your body can function. So, you could say calories are your body’s fuel. https://fitandfastmeals.com/
Calories obtained from food and drink will be converted into energy through metabolic processes. This energy will be used to support the performance and function of various organs of the body. The rest of the unused calories, aka not converted into energy, will be stored in the body as fat tissue.
Calorie Type
Types of calories are divided into two, namely small and large calories. Both are distinguished based on the unit owned. There are small calories (cal) and large calories (kcal or kilocalories). So, 1 large calorie (1 kcal) equals 1,000 small calories (cal). You must have noticed the nutrition labels on food and beverage packaging. Well, usually what is listed on the package is the large calorie unit, aka kcal. For example, a drink is written as having 100 calories. In fact, the drink actually contains 100,000 calories.
How many calories does the body need per day?
You need to know how many calories are in food and drink so you can control your weight while on a diet. The number of calories needed for each person is different, depending on gender, age, height and weight, and body metabolism. For people with certain diseases, such as diabetes, cancer, metabolic syndrome, heart disease, and malnutrition, or people who have high physical activity such as athletes, have a calculation of the number of calories that is different from people in general.
In general, adult men need around 2,000-2,500 calories per day, while adult women need around 1,600-2,000 calories per day. The recommended calorie intake above is an estimate of the average calorie requirement in healthy people with light levels of physical activity, such as office workers.
How to Calculate Body Calorie Needs
The Indonesian Ministry of Health provides a way to calculate the number of calories needed in a very simple way, namely based on gender and height. Previously, you need to understand the concept of calculating calories as follows:
TB = Height (in cm)
BB = body weight (in kg)
BBI aka Ideal Body Weight = (TB-100)-(10% of TB-100 results)
Men’s Basal Calorie Needs (KKB) = 30 kcal (standard calculation) x BBI
Basal Calorie Needs (KKB) for Women = 25 kcal (standard calculation) x BBI
After understanding the concept of calculating calories above, let’s try to calculate your body’s calorie needs. For example, you are a man with a height of 177 cm and a weight of 65 kg. Start by calculating the Ideal Body Weight (IBW), here’s the calculation:
BBI= (177-100)-(10%-(177-100))
BBI= 77-(10% x 77)
BBI = 77-7.7
BBI = 69.3 kg
KKB Male = 30 kcal x BBI
KKB Male = 30 kcal x 69.3
Male KKB = 2.079 kcal per day