How many calo­ries does the body gen­er­al­ly spend on digest­ing food? Are there foods that increase your meta­bol­ic rate? For exam­ple, it is claimed that grape­fruit has such prop­er­ties. All ques­tions about neg­a­tive calo­ries are answered by Eka­te­ri­na Antipo­va, an expert at the Cen­ter for Mol­e­c­u­lar Diag­nos­tics CMD Cen­tral Research Insti­tute of Epi­demi­ol­o­gy of Rospotreb­nad­zor.

Health is one of the great­est val­ues ​​in the life of every per­son. A healthy and beau­ti­ful body, a healthy lifestyle, prop­er nutri­tion are the “pil­lars” on which our body rests. The pil­lars of health are inter­con­nect­ed. A healthy diet, good health and an ele­gant body — one is impos­si­ble with­out the oth­er. Let’s take a clos­er look at the nutri­tion pil­lar and its opti­miza­tion, which can help on the path to a lean body.

What are calo­ries and why do they mat­ter?

Food pri­mar­i­ly gives us ener­gy. Nutri­ents are nec­es­sary to main­tain vital body process­es, to car­ry out dai­ly activ­i­ties, and to per­form addi­tion­al men­tal and phys­i­cal stress. The calo­ries we get from food are fuel that our body (depend­ing on its cur­rent needs) either uses imme­di­ate­ly or stores for future needs. The num­ber of calo­ries a per­son needs per day is indi­vid­ual for every­one and is asso­ci­at­ed with per­son­al char­ac­ter­is­tics of ener­gy con­sump­tion and the speed of meta­bol­ic process­es. It is impor­tant not only the num­ber of calo­ries con­sumed, but also the macronu­tri­ents from which we get ener­gy.

If prod­ucts con­tain equal calo­ries, this does not mean that they will have the same val­ue for the body. So, for exam­ple, we can get the same amount of calo­ries from a small amount of fat as we get from eat­ing quite a lot of fruits and veg­eta­bles. But it is obvi­ous to every­one that for a healthy dai­ly diet, the sec­ond option is much health­i­er.

What’s hap­pened neg­a­tive calo­rie con­tent?

There is a lot of talk these days about neg­a­tive calo­rie foods. In fact, there are no such things. If you imag­ine that the body spends more ener­gy on pro­cess­ing food than it receives from it, then the entire nutri­tion­al com­po­nent is lost. There are foods low in calo­ries, foods rich in fiber (a lot of ener­gy is spent on its diges­tion) — let­tuce and sor­rel, green beans, aspara­gus, car­rots, white cab­bage, pars­ley, dill, cucum­ber, zuc­chi­ni, broc­coli, toma­toes, radish­es, beets , cit­rus fruits, pineap­ple, water­mel­on, apple, cel­ery, rasp­ber­ry, etc. With their dai­ly use and the right com­bi­na­tion with pro­teins, fats and car­bo­hy­drates, it is pos­si­ble to reduce the calo­rie con­tent of your diet.

How to take into account calories when losing weight?

On aver­age, the body spends 10% of calo­ries digest­ing and assim­i­lat­ing the food it receives. Just keep in mind that car­bo­hy­drates, pro­teins and fats also have dif­fer­ent caloric con­tent per gram. For exam­ple, car­bo­hy­drates and pro­teins con­tain 4 calo­ries per gram, and fats con­tain 9 calo­ries per gram. There­fore, if you want to lose weight, you need to take a com­pre­hen­sive approach to cal­cu­lat­ing calo­ries and be sure to choose a vari­ety of foods. You need to lose weight cor­rect­ly. Calo­rie intake that is too low also has clin­i­cal impli­ca­tions. There are cer­tain diets that are sim­ply unac­cept­able to the human body and can trig­ger eat­ing dis­or­ders such as anorex­ia ner­vosa and bulim­ia. The lack of nutri­ents and ener­gy pro­duced to main­tain nor­mal func­tions down to the cel­lu­lar lev­el, and the psy­cho­log­i­cal stress caused by this decrease in ener­gy, can cause slow­er thought process­es and con­cen­tra­tion.

In fact, cor­ti­sol pro­duc­tion increas­es when a per­son does not pro­vide their body with enough nutri­ents. The body goes into sur­vival mode and begins to save ener­gy. The body, in sur­vival mode, will refuse to lose more fat and will hold on to every calo­rie it can. In the most extreme case, when the body starves because it con­sumes too few or no calo­ries, irre­versible organ dam­age occurs.

Can grapefruit speed up metabolism?

There is still a lot of talk about foods that can increase your meta­bol­ic rate. But in fact, our metab­o­lism depends main­ly on indi­vid­ual hered­i­tary aspects, the char­ac­ter­is­tics of the endocrine sys­tem, the pres­ence of phys­i­cal activ­i­ty in dai­ly life, diet and age. It is believed that grape­fruit and oth­er foods can affect the speed of metab­o­lism. In fact, grape­fruit con­tains antiox­i­dants that can low­er cho­les­terol lev­els and have anti­tu­mor activ­i­ty. Also, grape­fruit juice, due to the con­tent of berg­amotene and narin­genin, can affect the absorp­tion of cer­tain med­ica­tions (cal­ci­um chan­nel block­ers, antiar­rhyth­mic drugs, statins, ACE inhibitors, etc.). As for grape­fruit as a com­po­nent of dietary nutri­tion, it con­tains fruc­tose. But it con­tains much less than in sweet­er fruits. There­fore, it can be used as a nutri­tion­al com­po­nent in the fight against excess weight.

Pay­ing atten­tion to the calo­rie con­tent of your diet cer­tain­ly mat­ters. In addi­tion, you need to take into account how foods affect the feel­ing of full­ness and the body’s ener­gy expen­di­ture. Reg­u­lar phys­i­cal activ­i­ty, drink­ing enough water, and under­stand­ing the psy­cho­log­i­cal aspects of nutri­tion are required. Only an inte­grat­ed approach will help on the path to a healthy and amaz­ing body.

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