Things To Keep In Mind While Trying To Gain Weight
Here are some of the things to remember while increasing your calorie intake:
Consume More Calories
The first thing you need to do is to consume more calories than what you burn. You need to consume about 700 to 1000 calories more than your maintenance calories level.
Consume High-Calorie Food
Carbs and fats are high-calorie foods and should be a priority if you wish to gain weight. Ensure that you are consuming carbs, fats, and proteins in each meal.
Eating sauces, condiments and spices would also be beneficial in gaining weight.
Determining Total Calories From Atwaters Method
Most foods are sold packaged and almost all have nutritional information on their labels. The calorie and nutrient content per serving or per 100 grams of the product is listed there.
You can check the calories on the label, and if you want to be more sure, you can apply the Atwater method rationale. To do this, you should check the amount of carbohydrates, protein, and fat in a serving or 100 grams.
For example, the whole milk powder package reports that 1o0 grams contains 25.8 grams of protein, 26.7 grams of fat and 38 grams of carbohydrates.
The step-by-step procedure would be as follows:
Calories: Different Kinds And Their Effects
The main sources of calories in a typical person’s diet are carbohydrates, proteins, and fat, with alcohol also being a significant portion of calorie intake for many people . Some studies have shown that the calories displayed on nutrition labels and the calories actually consumed and retained can vary significantly. This hints at the complex nature of calories and nutrition and is why many conflicting points of view on the “best” methodology for losing weight exist. For example, how a person chews their food has been shown to affect weight loss to some degree generally speaking, chewing food more increases the number of calories that the body burns during digestion. People that chew more also tend to eat less, since the longer period of time necessary to chew their food allows more time to reach a state of satiety, which results in eating less. However, the effects of how food is chewed and digestion of different foods are not completely understood and it is possible that other factors exist, and thus this information should be taken with a grain of salt .
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Calculating Calories For Recipes And Mixed Dishes
A lot of the foods we eat have more than one ingredient. For example, a chicken breast is rarely prepared plain and may include some type of fat used during cooking, a sauce added afterward, or other ingredients. Multi-ingredient recipes can be calculated by entering data for each individual ingredient into an MS Excel® spreadsheet that has been set up for this purpose. The spreadsheet gives you the option to list how many servings the recipe makes and will calculate the calories and nutrients per serving. Follow the steps below to calculate the nutrition information for a multi-ingredient food or recipe.
Use The Most Popular Food Composition Guides To Calculate The Calories In Food
As an alternative to the information shown on the label, there are guides that document the nutritional value of the most common foods. Each country analyzes those of its own gastronomy and those most commonly used in the region.
A reliable guide, for example, is the Handbook of the Nutritional Value of Food in Common Units and the USDAs Nutritive Values of Foods of the USDA.
In this type of guide, the serving size must be specified: ounces, grams, or cups. In addition, foods are listed in alphabetical order or grouped into sections: fruits, grains, and meats, among others.
In the case of any home preparation that doesnt appear on the list, you must calculate the calories provided by each main and secondary ingredient, such as oil or bread crumbs, for example. With a pencil and paper, you can then apply the Atwater method.
Another detail to consider when using these guides is to select the foods that are most similar to the one youre interested in. If its a chicken breast with skin or without skin, for example, its caloric value is different.
The other point to keep in mind is the variety, especially in the case of vegetables and fruits, cheeses, nuts, meats and fish. Some packaged foods also have subgroups, such as low-fat or high-fat, canned foods in oil, tomato or water, whole-grain or refined products.
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Adding Up Calories By Nutrient
Calorie Counting As A Means For Weight Loss
Calorie counting with the intent of losing weight, on its simplest levels, can be broken down into a few general steps:
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How Can I Calculate Calories From Fat
I know that only a certain amount of your calories should come from fat, but how do you calculate that percentage? Brian
To calculate this, divide a food or drink’s calories from by total calories and then multiply by 100. For example, if a 300-calorie food has 60 calories from fat, divide 60 by 300 and then multiply by 100. That food has 20% of its calories from fat .
- Most kids and teens should get 25% to 35% of total calories each day from fat.
- Toddlers ages 1 to 3 should get 30% to 40% of total calories from fat.
- Healthy adults should get 20% to 35% of calories from mostly monounsaturated or polyunsaturated fats .
Saturated fat and trans fat can raise and increase the risk of heart disease. Saturated fats should make up less than 10% of a person’s daily total calories. Trans fats should be kept as low as possible.
How To Calculate The Calories In Food
We all need energy to perform any work not only physical work, but also biological work. This energy is obtained through what we eat, and we measure it in calories. So, calculating the calories in food will allow us to ensure an adequate energy intake.
The calories we ingest with food are necessary for several issues:
- Physical activity
Likewise, if we want to lose weight or gain weight, we need to know the different methods that allow us to calculate food calories. Read on and you will see how easy it is!
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What Is A Calorie
A calorie is a unit of energy, not a measure of weight or nutrient density. The calories you see on nutrition labels, however, are actually kilocalories, or kcals, according to the National Health Service U.K . Food packaging always refers tokcals, even though it just says “calories.” One kcal is the amount of energy required to heat 1 kilogram of water by 1 degree Celsius , said Grace Derocha, a registered dietitian and health coach at Blue Cross Blue Shield of Michigan.
How To Calculate Calories In Homemade Food
A homemade meal can be both comforting and delicious, but depending on the ingredients used, it may also be bloated with calories. Luckily, with some simple math and a food calorie calculator, it’s easy to determine the caloric content of your favorite recipes.
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To figure out the number of calories in a homemade dish, use a nutrition label calculator to add up the calories in each of the individual ingredients.
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A Few Basic Weight Loss Tips
In addition to cutting calories, there are several steps you can take to lose weight in a sustainable, long-lasting manner:
- Practice mindful eating.Mindful eating involves limiting mealtime distractions and paying close attention to your dishs texture, taste, and smell. Plus, this practice may reduce food cravings and promote long-term weight loss (
- Stock up on healthy foods. Following a healthy diet is much more challenging when you have a kitchen full of processed foods that are high in sugar and calories. Instead, stock your fridge with plenty of nutritious ingredients and healthy snacks.
- Find support. Studies show that social support may aid weight loss. Find a friend or family member with similar goals, join an online weight loss forum, or check for support groups in your area to set yourself up for success .
- Try meal prepping. Many people find that meal prepping is a convenient way to eat well and save time. Pick one or two days to prepare your meals ahead of time so that you can enjoy delicious dishes all week long.
In addition to decreasing your daily calorie intake, the tips outlined above may support long-term weight loss.
Want To Count Calories
Counting calories has never been faster and easier. Get an overview of your nutrition by downloading this free calorie counter app.
- Lose weight quickly and easily
- More successful than any diet
- Over 1 million users
While quality of food is important for a healthy diet, quantity is also a major factor of good nutrition. Especially for anyone concerned about maintaining or losing weight, its a good idea to regularly review a calorie database and nutrition labels to see how much fuel youre getting to feed your daily activity and if its too much. Those extra calories, after all, are converted to excess body fat.
Its common to think of calories in food as a way to measure amounts, but thats not quite accurate. One hundred calories of peanut butter, for example, is only a spoonful or two. But one hundred calories of vegetables can equal several cups! Calories are a unit of measurement to show how much energy you will get from a serving of food. Therefore, to lose weight, its best to limit any calorie-dense foods anything where you get a lot for a little so you can eat enough food to really feel full.
But when restricting food intake, its important not to follow too extreme of an eating plan. Before they get stored as fat, the calories in food are converted into fuel for everything from organ and brain functions to walking around and even just sitting upright.
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Heres The History Of The Calorie
The term calorie wasnt a mainstay in American vocabulary until the late 1880s. This was when Wilbur O. Atwater defined the calorie as we know it, in Century magazine. The word became better known with the publication of the 1894 USDA Farmers Bulletin. This publication introduced the first American food database that would be used in the emerging field of dietetics. From then on out, the concept of the calorie was discussed in articles and booksa conversation that continues today, especially when it comes to weight management.
Equations Used By Calorie Calculator
An accurate calculator uses predetermined equations to help create an estimated average for the number of calories required by an individual on an average day. Here are some of the common calorie calculator equations used by a variety of calorie calculators online:
For men: BMR = 10W + 6.25H – 5A + 5
For women: BMR = 10W + 6.25H – 5A – 161
For men: BMR = 13.397W + 4.799H – 5.677A + 88.362
For women: BMR = 9.247W + 3.098H – 4.330A + 447.593
W refers to body weight in kilograms
H refers to height in cms
A refers to age
F refers to body fat percentage
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Current Status Of Food Energyconversion Factors
Just as a large number of analytical methods for food analysishave been developed since the late nineteenth century, so have a variety ofdifferent energy conversion factors for foods. In general, three systems are inuse: the Atwater general factor system a more extensive general factor system and an Atwater specific factor system. It is important to note that all of thesesystems relate conceptually to as defined in the previous section. Ageneral factor system based on NME has been proposed by Livesey as analternative to these systems.
3.5.1 The Atwater general factor system
The Atwater general factor system was developed by W.O.Atwater and his colleagues at the United States Department of Agriculture Agricultural Experiment Station in Storrs, Connecticut at the end of thenineteenth century . The system is based on the heatsof combustion of protein, fat and carbohydrate, which are corrected for lossesin digestion, absorption and urinary excretion of urea. It uses a single factorfor each of the energy-yielding substrates ,regardless of the food in which it is found. The energy values are 17 kJ/g for protein, 37 kJ/g for fat and 17 kJ/g forcarbohydrates. The Atwater general system alsoincludes alcohol with a rounded value of 29 kJ/g . As originally described byAtwater, carbohydrate is determined by difference, and thus includes fibre. TheAtwater system has been widely used, in part because of its obvioussimplicity.
3.5.2 The extensive general factor system
Calorie Counting For Weight Loss
Calorie counting for weight loss is a scientifically tested way to lose weight and get fitter. You can use a calorie calculator to determine your calorie requirements and adjust your daily calorie intake accordingly to lose weight. Here are the exact steps you can follow to set up a plan for weight loss:
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Calorie Calculations In Canada
For more information, see the Canadian food labeling regulations here.