Updated: Sep 9, 2022
In my previous blog, I mentioned the basics of counting calories. Understanding Calories and TDEE is important to your overall weight gain. However, a lot of weight loss coaches and nutritionists said not all calories are the same. Why is it? In this blog, we will explore this topic.
There are three things that give us energy. They are carbs, protein, and fat. Each gram of carb or protein provides 4 calories. However, fat gives us 9 calories per gram. Every excess calorie that is not used is stored in our body as fat. However, it is not as simple as we think.
There is a phenomenon called the Thermic Effect of Food. The energy required to break down and absorb food is the simplest definition of the word. Protein in general has a 30% Thermic Effect of Food. This means for every 100 calories of protein that we eat, it will take 30 calories just to break down the food before we can absorb it. Carbs, on the other hand, range from 5% to 30% depending if it is a simple or complex carbs. Fat has almost no Thermic Effect of Food. Fat is almost instantly absorbed by the body.
People often ask me what they should eat for breakfast. In my opinion, the first meal of the day is breakfast. This is because it is the most important meal of the day. If you are eating breakfast, you will be more likely to have an adequate amount of protein. Eating a breakfast rich in protein can help you maintain your lean muscle mass. This is very important for losing belly fat. Protein helps build muscle and make you feel full over time, which burns calories and helps you decrease your over all calorie intake. To lose belly fat, you should start the day with a good breakfast. Your goal should be to eat a breakfast that contains at least 15 grams of protein per serving.