Energy Balance And Energy Requirements

Accordingly, a negative energy balance should be created to reduce body weight, i. H. the energy consumed must be higher than the supplied energy. By means of an energy balance calculation, the daily energy requirement can be determined. This consists of the basal metabolic rate, the work turnover, the leisure time turnover, and compensation for digestive losses.

Metabolic

The metabolic rate of a person is dependent on his weight and gender. Women have a 10 percent lower basal metabolic rate. It represents the energy needed to maintain all vital functions in peace. In men, the basal metabolic rate is 1.0 kcal/kg body weight per hour. In women 0.9 kcal / kg.

Labor Turnover

Work turnover is the amount of energy needed for physical work (occupation). For the work turnover flat rates are added to the basal metabolic rate, since an exact determination is only possible under laboratory-like conditions. For purely sedentary activity, the work turnover corresponds to about 20 percent of the basal metabolic rate. Slightly active, sedentary, or standing activity with occasional walking accounts for 30 percent of the basal metabolic rate. Housework, gardening, assembly line work, frequent walking, sitting a little bit correspond to 50 percent of the basal metabolic rate. Auxiliary, loading work, physical education teacher, dancer, etc. must underlie 75 percent of the base turnover and construction workers, miners, and furniture packers 100 percent.

Leisure turnover

The leisure turnover represents the amount of energy that results from activities besides the occupation. In one hour of walking, a person consumes about 2.86 kcal. When running at 9 km/h 9.5 kcal per hour. Cycling at 15 km/h consumes 5.3 kcal per hour and per kilogram of body weight. In addition, when calculating the total energy expenditure, the loss of energy due to incomplete absorption of nutrients from the intestine and heat losses in the metabolism must not be missing. For these two factors, 15% of the daily energy requirement is reckoned with.

Energy Balance And Energy Requirements

Example: A man of 37 years and 88 kilograms of weight exercises a light activity every day for 8 hours. In his free time, he rides an hour by bicycle at a speed of 15 km / h twice a week. His energy balance is calculated as follows:

Basal metabolism: 1.0 kcal x 88 kg x 24 hrs 2112 kcal

Work turnover: Lightweight activity, plus 30 percent 634 kcal

Leisure turnover: 15 km / h cycling (5.3 kcal / kg / h, based on 88 kg and 2 hours) total: 933 kcal, 133 kcal per day

Together: 2879 kcal plus 15 percent supplement: 432 kcal = total energy requirement per day: 3311 kcal

So if he consumed 3311 kcal per day, the energy balance would be theoretically balanced. Often, however, the calculated value is very high and already exceeds the actual energy input.

How many grams of carbs, fat, and protein would that be per day? This can also be calculated very easily. Assuming a 55:30:15 ratio, you get the following numbers:

    • Carbohydrates (55 percent) = 1821 kcal
    • Fat (30 percent) = 993 kcal
    • Protein (15 percent) = 497 kcal

Carbohydrates (55 percent) = 1821 kcal: 4.1 kcal = 444 g fat (30 percent) = 993, due to the fact that carbs and protein each contain 4.1 kcal per gram and fat 9.3 kcal kcal: 9.3 kcal = 107 g protein (15 percent) = 497 kcal: 4.1 kcal = 121 g

This amount of food he should therefore take classical dietary recommendations after daily to maintain his body weight. Condition is, however, with such a high carbohydrate intake a regular exercise. More meaningful in the context of a weight reduction would be a moderate reduction of carbohydrates and an increase in the protein, fruit, and vegetable content. This also takes into account the glycemic load. To see how many calories you consume each day, an analysis of a 3-7 day nutritional protocol is essential.

How To Use Olive Oil For Weight Loss

In an effort to lose weight, do not necessarily limit yourself to the intake of food, important that you balance your diet to the products that stimulate the metabolic processes in the body. One of these products nutritionists believe the olive oil and recommended to use it for weight loss. How to use olive oil for weight loss will be described in this article.

Already 6000 years ago, people learned about the excellent properties of olive oil. The first inhabitants began to grow olives in Mediterranean countries, especially from Asia Minor and Egypt. Over time, olive trees have grown in other countries and olive oil is deservedly nicknamed “liquid gold”, and for many states and peoples – a symbol of prosperity and economic well-being.

By the content of these substances of vitamins for the organism. A, E, D, K, acids (oleic acid, stearic acid and palmitic acid), olive oil to normalize the cholesterol level in the body and prevents the occurrence of tumors. Softening of the gastrointestinal tract, especially the pancreas and liver. However, people with the aggravation of gastrointestinal diseases should not take this oil for weight loss.

About the possibility of using olive oil for the purpose of weight loss are the results of experiments that have been proven to reduce its acidity, accelerate metabolism and reduce hunger.

olive-oil-for-weight-loss

Taking twice a day one tablespoon of oil in a month, you can get rid of 2 to 5 kg. Olive oil can be used for making various foods, both the first and second as well as salad dressing, and so on.

In the world there are many recipes for cooking in their formulation, the olive oil.

Do you want to cleanse the body of excess fat, toxins? Then the following recipe is for you : 300 grams of white cabbage, finely chop the chopped cucumbers, onions and celery rust or celery chopped salad with salt, lemon juice and olive oil.

And here is the recipe of French salad with olive oil, which help keep a slim figure and cleanse the skin in winter when there are no fresh vegetables and fruits. To make this salad you have to tear salad or even roughly chopped, add the olives need, then be ready to salad dressing. The structure, which contains the following ingredients: 50 to 60 grams of olive oil, it should be high quality and refined, half a teaspoon of mustard, 20 grams of lemon juice and some pimento and seasonal salad.

It is important to remember that each lettuce a few hours later lose the beneficial properties, even if it is made of the highest quality, so it is advisable to eat only freshly prepared salads.

In order to have the effect of using olive oil, you not only have the right to use it, but also be able to choose it. The taste, color and smell of the oil depends on the location of the olive cultivation as well as the degree of ripeness of the harvested olives. The more ripe fruit oil has a mild taste and pale yellow. The oil harvested from olives made less ripe, greenish smell and taste it is spicy.

In many ways, the quality of olive oil is determined by the method of production of the product, olive oil was a refined and unrefined, the first and second, hot and cold pressed. It is considered a high quality virgin olive oil, since oil is not subjected to heat treatment and is not refined. This oil retains all the positive qualities besides oil has a pleasant smell and taste. Can be used for frying, refined oil, which is odorless and tasteless, and in the end, to prepare food that is high in temperature – this oil has a name, olive oil pomace is made from the cake, which remains after the first extraction.