The problem of mass obesity across nations concerns medical professionals worldwide, and scientific studies on this issue are regularly conducted. Most conclusions are consistent: the main cause of obesity is an energy imbalance in the body, characterized by a higher intake of energy than its expenditure. Over time, excess energy from food that isn’t burned during the day is stored in tissues as fat. This has led to the idea that the most radical and reliable way to lose weight with any diet is to reduce energy intake and increase its expenditure. Therefore, to choose a diet, you need to know your body’s calorie needs.
Food: The Only Source of Energy for the Human Body The body gets energy from food, but the amount of energy produced by different foods varies. Additionally, the energy value of a product doesn’t always align with its ability to satisfy hunger or its taste. For example, fats, which are the main cause of weight gain, are not the most nutritious or beneficial. In fact, fats, which oxidize much more slowly than carbohydrates and proteins, provoke feelings of hunger, leading to overeating. Fats are stored faster in tissues, forming “energy reserves.” While it may seem easy to eliminate fats from the diet, as their usefulness is highly questionable, fat-free food becomes tasteless. Replacing fatty foods with more carbohydrate-rich ones affects body weight but can diminish the pleasure of eating. A key requirement for a diet is that it must be sustainable in the long term.
Energy Balance of Food Components In the works of medical scientist E.G. Starostina, the balance of the energy value of food components, their ability to satisfy hunger, and their rate of absorption by the body are detailed. She ranks popular food components by energy value as follows:
- Water: 0 kcal/g
- Fiber: 1.5 kcal/g
- Carbohydrates and proteins: 4 kcal/g
- Alcohol: 7 kcal/g
- Fats: 9 kcal/g
In terms of hunger satisfaction, these components are ranked:
- Fats, alcohol, water: minimum satisfaction
- Fiber: moderate satisfaction
- Carbohydrates and proteins: high satisfaction
Regarding absorption rate by the stomach, the order is:
- Water, fiber, carbohydrates, proteins: fast absorption
- Alcohol and fats: slow absorption
From these data, it’s easy to conclude that the most dangerous products that contribute to obesity are alcohol and fats, which are practically useless in terms of satisfying hunger.
Calorie Calculator – The Basis for Choosing a Diet A number of recommendations for weight loss and the basic principles of diet therapy are based on these studies. Starostina’s data are the foundation of diets based on calorie calculation.
The average person’s diet, without weight issues, consists of 40-45% carbohydrates, 15-20% proteins, and around 40% fats. The main recommendation for those trying to lose weight is to reduce the percentage of fats in favor of carbohydrates, ideally bringing carbohydrates up to 65%. This dietary system is called an “energy deficit menu.” Preference should be given to low-calorie foods. Nutritionists also recommend prioritizing plant-based fats over animal fats, as plant fats are less likely to be stored. These measures, along with an overall reduction in calorie intake, lead to optimal weight loss results: gradual and significant weight loss. However, individual diet plans must be tailored based on each person’s initial weight and lifestyle. To create a calorie deficit, it’s sufficient to reduce the daily calorie intake by 500-600 kcal without affecting the body’s overall state or efficiency.
Low-Calorie Diet and Menu Calculation Before creating a personalized weight-loss menu, it’s necessary to calculate the basic metabolic rate.
Formulas take into account a patient’s age and weight. For women, the formulas are:
- 18-30 years: 0.0621 x weight + 2.0357
- 31-60 years: 0.0342 x weight + 3.5377
- Over 60 years: 0.0377 x weight + 2.7545
For men:
- 18-30 years: 0.0630 x weight + 2.8957
- 31-60 years: 0.0484 x weight + 3.6534
- Over 60 years: 0.0491 x weight + 2.4587
These values are in megajoules (MJ). To convert them to kcal, multiply by 240.
Next, calculate energy expenditure based on lifestyle: high physical activity, moderate activity, or low activity. The resulting figure is multiplied by 1.5, 1.3, or 1.1, respectively. The result is the required calorie intake for maintaining current weight. For example, for a 110 kg man over 40 years old with low physical activity, the daily calorie requirement is 2370 kcal. Reducing this by 500-600 kcal (to around 1800 kcal) will lead to significant weight loss without harming health.
Physical Activity – A Key for Burning Fat Relying solely on a low-calorie diet isn’t enough to burn fat. When the body lacks energy, it slows down all processes to conserve energy. Therefore, it’s necessary to increase physical activity to force the body to use stored fats. A proper diet combined with increased physical activity can result in a stable weight loss of 1 kg per week, which doctors consider the safest. Larger fluctuations in weight can cause complications.
Low-Calorie Nutrition by Academician Almazov In 1999, renowned dietitian Almazov proposed a nutrition plan for weight loss, which remains relevant today. The diet is based on replacing harmful products with healthier options and reducing the total daily calorie intake to 1200 kcal.
The sample menu he proposed is:
- 300 kcal for breakfast
- 100 kcal for a snack
- 500 kcal for lunch
- 350 kcal for dinner
This is considered a moderate-calorie diet. If necessary, the daily calorie intake can be reduced by another 30%.
Meal choices should reflect individual preferences. A diet should not be unbearable, and with a wide range of available foods, it’s possible to diversify the menu.
Dieting is a complex, long-term process that requires serious commitment. Quick and drastic weight loss efforts can achieve the goal, but the most effective approach is gradual and consistent progress toward the result.
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