BE FIT! Let's Start - Chapter 1
Hello guys, today I would like to open a new series about the fitness world and all the aspects.
I hope that at the end of the 7 chapters you will be able to manage and set up a path to improve your physical appearance and general well-being.
Let's start then, today we will start with the basic aspects: eliminate fat foods and insert the right foods into our diet.
What is a calorie and how does our body work?
A calorie is the amount of heat needed to bring the temperature of one gram of distilled water from 14.5 ° C to 15.5 ° C.
"Why should it matter to us?" - you will say.
Knowing this, you realize that by eating food, you are taking calories, or energy.
Every day you spend energy (calories), whatever you do, even the most banal thing as eating or just sleeping.
Energy expenditure obviously differs depending on the activity carried out; One hour of running (5/600 calories) is quite different from one hour of sleep (50/60 calories).
Now the rule for losing or accumulating weight is simple:
Calorie deficit = weight loss
Calorie surplus = weight gain
What does it mean in easy words? By eating more calories than you consume, you will have a weight gain.
Eating less calories than you consume, you will have a weight loss.
That's what science says, our body works exactly like that.
Now if the theory is simple, practice is a little less ...
A male person consumes an average of 2000/2500 kcal per day, and when it turns out that a well-tasted pasta dish produces more than 5/600 calories, one understands why it's so difficult to stay fit.
How to fix the situation without getting dizzy with diets?
A good start would be to prefer foods with low caloric density, or less calories with equal volume.
Let's go a little on the practical aspect: 100 grams of pasta dough bring about 350kcal, with the same caloric amount you could eat as much as 300 grams of chicken breast and a few hundred grams of vegetables.
100g of pasta are a handful of spaghetti, while 300g of chicken with vegetables are 2/3 dishes full of food.
Do you understand what i mean? It's obvious that in order to feel satiated with the pasta you will need to ingest a larger quantity and consequently many more calories. And as we said before, a calorie excess will lead to increased body weight.
I leave you now with some examples hoping to be helpful.
Low-calorie foods:
- Fruit, preferably watery
- Vegetables
- Chicken breast or turkey
- Potatoes boiled (or in any case without evaporating too much water inside them)
- Popcorn
- Slim fish
- Water! Yes,it is not a food and does not bring calories but is the best friend in a low calorie diet to keep you satiated and consequently eat less.
High-calorie foods
- Oil
- Cereals and dried foods (see pasta)
- Sugared beverages, milk and juices
- Other foods rich in fat and poor in fiber
- Curiosity:
celery is one of very few foods with a calorie intake actually negative. That is, the calories burned to chew and digest the food are more than those that actually come up eating it.
Since, however, you can not only eat celery during the day, this information remains just a curiosity.
In the next chapter we will go a bit more in detail and talk about macronutrients.
See you on the next episode!
Nice bro..👌👍✌
Thanks