When it comes to diet, the word "calories" always comes up , but what are they and what are they really for? In this article, we invite you to explore the definition of calories, their essential role in our metabolism and how they influence our health.
👉 What is a calorie?
A calorie is a unit of measurement used to quantify the energy we get from food and beverages. The more calories a food contains, the more energy it provides to our body.
👉 What role do calories play in our body?
When we eat, our bodies break down the macronutrients in each food to extract energy from them. Here's how the top 3 macronutrients contribute to our caloric intake:
🍞 Carbohydrates (rice, pasta, bread, etc.): Carbohydrates provide about 4 calories per gram. They are the main source of energy for the body, especially for the brain and muscles during intense efforts.
🥩 Proteins (Red and white meat, fish, etc.): Proteins provide about 4 calories per gram. They are essential for building and repairing tissues, as well as for the production of enzymes and hormones.
🥑 Lipids (avocado, almonds, olives...): lipids provide 9 calories per gram, they help absorb certain vitamins, protect organs and play a role in regulating body temperature
👉 Metabolism and energy expenditure
Our basic metabolism (which is unique to each person) uses energy to maintain vital functions (breathing, blood circulation, etc.), which represents the majority of our daily energy expenditure.
In addition to the basal metabolism, our body expends calories during physical activities (walking, sports, etc.) and through the thermic effect of food, which is the energy used to digest, absorb and metabolize nutrients.
👉 Energy balance
To maintain a stable weight, it is essential to balance caloric intake with energy expenditure. If we consume more calories than we expend, our body stores the excess as fat, which can lead to weight gain. Conversely, a caloric intake lower than energy expenditure leads to weight loss.
👉 How to manage your calorie intake?
Listen to your body: learn to recognize your hunger and satiety signals to avoid eating, especially sweets, out of boredom or stress. ( Read our article “How to satisfy your sugar cravings without compromising your health?” )
Choose nutritious foods: Opt for nutrient-dense foods, such as fruits, vegetables, animal or plant proteins and nuts, which provide quality calories.
Get regular physical activity: Exercise helps increase your energy expenditure and maintain a stable weight.
Track your portions: Having an idea of portion sizes can help you manage your calorie intake without having to count every calorie.
👉 Conclusion
Calories are a fundamental part of our diet and are important for our overall health. Understanding how they work can help us make better choices and maintain an energy balance that fits our lifestyle. By adopting healthy habits and paying attention to our bodies, we can better manage our weight and improve our overall well-being.
Do not hesitate to write to us if you have any questions, we answer everyone!
The Oh Oui ! Team
