Are all calories the same for weight loss?

For years it has been believed that the key to achieving a physical goal is to take into account the number of calories to be consumed. Currently it is known that not all calories are equal and that is why we must pay close attention to what we eat.

When it comes to losing weight, we know in advance that one of the most crucial points to keep in mind is to keep some control over the calories consumed throughout the day, because, for fat loss to be Ultra Keto Boost possible, it is necessary to undergo a energy deficit, or what is the same, consume less energy than used daily.

We obtain these energies through food; Another aspect that is often neglected very frequently, although not in the area of ​​portion control, but rather in believing that to carry out a healthy weight loss plan, it is enough only to add and subtract calories, when the reality is completely different.

And, as we should know, not all calories are equal, starting with the fact that they come from different compounds such as carbohydrates, proteins and fats. Together, these are classified as the three main macronutrients and their role is not only limited to caloric intake, but also to perform other functions in the body such as the production of hormones, cells, tissue regeneration, etc.

Each macronutrient provides a different amount of energy, being that:

  • Carbohydrates : 4 kcal x gr
  • Proteins : 4 kcal x gr
  • Fat : 9 kcal x gr

We must also take into account the calories obtained through dietary fiber that is limited to providing only 2 calories per gram of the product.

Although at the end of the day we can see that everything is summed up to the amount of energy that each macronutrient provides, we must pay attention to the fact that they also perform different functions within the body, as already mentioned above.

And it is thanks to this that we can conclude that not all calories are equal, and therefore, to carry out a proper weight loss process, it is necessary to know the following information.

The difference between calories, according to each macronutrient

To understand this, the important thing is to clarify what the role of each macronutrient in the body is:

Carbohydrates

Carbohydrates are molecules made up of carbon, hydrogen and oxygen and that play an important role in the distribution of immediate calories to the brain and nervous system. The way in which energy is obtained through these compounds is through the production of amylase, an enzyme that is responsible for breaking down carbohydrates into glucose and that travels throughout the bloodstream.

In addition, carbohydrates can also be used for the structuring of cells or apparatus of the organism, giving way to the formation of skeletal structures of high density. In some cases, carbohydrates can be part of the composition of proteins, fats or nucleic acids.

When talking about nutrition, this compound can be classified into two categories: simple carbohydrates and complex carbohydrates.

Simple carbohydrates : also called as fast-absorbing carbohydrates, they are available in foods such as fruits and refined sugars (table sugar, white bread, sweet bread, bottled soft drinks, etc.). and are characterized by the release of energy immediately for the use of the organism.

Complex carbohydrates : these are also known as slow-absorbing carbohydrates or low glycemic index and, unlike their counterparts, release energy in a prolonged way, as the body needs it. These are available in some fruits, vegetables, whole grains, legumes, etc.

From a superficial point of view, the fact that carbohydrates can release energy quickly or slowly seems not to have much importance, however, when this is analyzed in depth, the perspective already changes.

And it is that so that the energy of simple carbohydrates can be transformed precisely in this, large amounts of insulin, a hormone that although it performs vital functions, is always better when it is regulated within the body, and that its production is required in high amounts and frequently, they lead to an eventual development of resistance to it, which will encourage the need to produce more and more insulin to assimilate blood sugar. This results in the onset of type-II diabetes, not to mention that the presence of insulin hinders fat burning optimally.

So, given this, we can conclude that the calories from bottled soft drinks are not the same as those from other healthier sources such as oatmeal.

Protein

Proteins are molecules composed of carbon, hydrogen, oxygen and nitrogen, being that in some we can also find sulfur and phosphorus.

In turn, these are composed of chains of amino acids that are attributed to different essential functions for life. We can say that, unlike the rest of the macronutrients, proteins are the ones that are most important in the well-being of the body, since they are the ones that are responsible for the creation and repair of tissues such as muscles, bones, hair, organs, etc. Likewise, they play a leading role in the maintenance of gastric juices, hemoglobin, the use of vitamins and the production of hormones and enzymes necessary for the production of chemical reactions of metabolism.

It has also been found that proteins function as antibodies, which are responsible for fighting against possible infections and other external agents.

Nutritionally speaking, these compounds can be classified as high and low biological value proteins, which differ in the number of amino acids available in the food. The higher the biological value, the greater the nutritional value of the protein, and vice versa.

Currently it is known that the egg is the food with the greatest biological availability, being that it is in the 100 scale, since it provides all the amino acids, both essential and non-essential, and in adequate amounts for proper nutrition. Soy, which is the food of plant origin with the greatest biological availability, is on a scale of 74, since although it provides all known amino acids, it does not do so in the appropriate proportions.

When it comes to losing weight, it is highly recommended to increase daily protein consumption, since these cause a satiety effect much faster and for a longer time, which avoids the excessive consumption of calories in each meal.

Another of the most important differences in terms of proteins and other macronutrients is that the former cannot be stored in the form of energy, not to mention that more than 25% of the energies they provide are harnessed by their metabolization, so they do not They reach the body as fuel.

This indicates that, like carbohydrates, the calories provided by proteins are not always the same and that is why, when it comes to their intake, it is always more preferable to eat those foods that are rich in proteins of high biological value, for over those of low biological value.

Fat

Fats, unlike what most people believe, are essential for a much more effective weight loss process. The consumption of these nutrients, as demonstrated by the ketogenesis-based eating plans, which consists in increasing the intake of healthy fats and considerably reducing carbohydrate consumption.

Fats are also divided into two nutritional categories: good fats and bad fats . While the former mostly come from plant foods, bad fats or saturated fats, they come from animal sources.

Foods rich in saturated fats contribute to the elevation of bad cholesterol levels, which increases the risk of cardiovascular disease such as heart attacks. On the other hand, monounsaturated fats found mainly in unprocessed oils such as extra virgin olive oil, coconut oil, avocado oil, etc. In addition to nuts such as nuts and almonds, they help to have a healthier cardiovascular system by increasing the levels of good cholesterol in the blood.

Despite its counterproductive effect, saturated fats are also essential for some functions in the body, so their intake should not exceed 6% of the total calorie intake ingested throughout the day.

The belief that fat leads to overweight and obesity lies in the fact that this macronutrient provides a total of 9 calories per gram of the product, as explained at the beginning of the article. However, more calories does not necessarily mean gaining more weight, since these, being calories that require a lot of time to be consumed, cause a much longer satiety effect, avoiding food intake between the main meals and therefore, reducing the total calories Ultra Keto Boost Reviews consumed in the day.

With this, once again it is demonstrated that the important thing is not to count the calories, but rather, to know how to choose the calories that we are going to integrate into our daily diet.

In conclusion

It doesn’t matter if your goal is to lose weight or gain more muscle mass; Food is the factor that will definitely lead you to reach your goals, and for that reason, we must always pay much more attention, even when we believe we are being too strict.

The most experienced athletes, be they elite bodybuilders, swimmers, runners or weightlifters, have specially tailored dietary plans, because they know thoroughly that even despite the sacrifices that this implies, not doing so would simply produce bad results. .

Remember that eating 500 calories from a potato chip is not the same as eating 500 calories from a plate of grilled salmon with broccoli.