Calories are the energy within our food, and what fuels our bodies day to day. They give us the energy to carry out physical and mental tasks and to keep us warm. When we eat, the body converts the energy from the food into calories. The amount of calories we need depends greatly on the individual; somebody taller and more active will need to consume more calories than someone shorter and more inactive, for example.
A calorie deficit is what we refer to when your body burns more energy than it consumes. This term is often used in the context of weight loss, as a calorie deficit is necessary for the body to burn fat our body stores for energy leading to a reduction in body weight over a period of time. Counting calories has been known to achieve a calorie deficiency.
But is it really the best strategy for achieving healthy eating habits and a stable weight? 😞
The roots of counting calories stretch far back into the mists of time. While it's difficult to pinpoint the exact moment when calorie counting first became popular, we can trace its growth to the 19th century. It was at this time that the German chemist, Wilbur Atwater, discovered the calorie, lightening the load of anyone looking to lose weight.
What followed was a widespread acceptance of the calorie as a unit of measure for everything from food to fuel. It wasn't long before those wanting to shed excess weight turned to the calorie for help. Logically enough, the idea was that if you ate fewer calories than you expelled - then you should lose weight.
This method alone does not teach you how to eat healthy. Learning the basics about nutrition and applying those skills to your everyday life is the best way to achieve your goals!
We have developed three simple steps that can help you establish a healthy relationship with food once and for all!
Plant based foods should be the cornerstone of our diets, and we shouldn’t omit them from any of our meals...
The University of Oxford compiled numerous studies to conclude that a higher intake of vegetables and fruits is related to a better quality of life and lower mortality rates, due to their great sources of fiber, vitamins, and minerals.
🥦Vegetables: Eggplant, peppers, garlic, onion, leek, broccoli, cauliflower, spinach, kale, peas, pumpkin, zucchini, carrot, celery, asparagus, squash....
🍓Fruits: Melons, watermelons, bananas, grapes, pears, apples, tangerines, oranges, lemons, cherries, strawberries, figs....
🥔Root Vegetables: Potato, sweet potato, beet, yucca...
🌰Nuts: Almonds, walnuts, hazelnuts, cashew nuts, pistachios...
🥫Legumes: Lentils, chickpeas, beans, kidney beans....
🌻Seeds: Chia, sesame, sunflower, pumpkin...
🍶Olive oil
To better guide you on what a balanced plate looks like, without counting calories, we refer to the Harvard Plate, a simple and practical guideline that allows us to visualize what a healthy meal should include!🍽️ (Read our previous article where we go further into detail).
When we talk about ultra-processed products, we are referring to products that seemingly have a whole encyclopedia of chemicals written on their ingredients label. These products are usually high in sugar, poor-quality fats, and sodium.
A diet based on ultra-processed foods has been linked to poorer health. The journal, Nutrients, has outlined that consumption of foods high in sugar, saturated fats, and sodium is likely to lead to obesity, Type 2 diabetes, cancer, and cardiovascular disease, increasing your risk of mortality. 😣
Some people think that healthy eating tastes bland, but that's because we have forgotten how healthy food tastes due to constant exposure to ultra-processed products. Luckily, with all the tasty recipes we offer, everyone can rediscover the pleasure of healthy food.The dose makes the poison, try to eat healthy as much as possible, enjoy it, and when it's not so healthy... Enjoy it too!Quick tip! 80/20 is a good target to have in mind when trying to achieve a healthy balance.
Our App has many features that will help you to apply these simple rules:
Article written by Laura Guinovart Martín, certified Dietitian and Nutritionist; Specialized in TCA, Obesity and Food Development and Design; Nº Col:CAT002123
