CHIARA X

Hi I'm Chiara

Kiki to my friends! Welcome to my blog: The Kiki C Project.

Self confessed Coffee addict, foodie, gym bunny, music lover, quotes/words and totally addicted to active wear!
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Sifting through the basics of Nutrition to get your started

Sifting through the basics of Nutrition to get your started

BASICS OF NUTRITION
Here some vary basics of nutrition that can help you start find your way around your healthy eating and living journey. These are terms you hear often & may not know what they actually mean.
Use this guide to learn the terms & understand how they can apply to you & your goal

ENERGY DENSITY

We require energy to stay alive, grow, keep warm and be active. This is a biological fact!
Energy is provided by:

MACRONUTRIENTS
Carbs
Proteins
Fats
Alcohol

Energy is measured in units of kilocalories (kcal) or kilojoules (kJ)
One kilocalorie (1 kcal) is equal to 4.18 kilojoules (4.18 kJ).
Fat contains 9 kcal (37 kJ) per gram
Alcohol contains 7 kcal (29 kJ) per gram (empty calories and they do not provide nutritional value)
Protein contains 4 kcal (17 kJ) per gram
Carbohydrate contains 3.75 kcal (16 kJ) per gram (for the purposes of food labelling this is rounded up to 4 kcal per gram)
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·       Energy a food contains per gram is known as its energy density so we can describe fat as more energy dense than protein or carbohydrate.

·       The total energy content of a food can be found by burning it and measuring how much heat is released.

·       Foods with fewer calories per gram such as fruits, vegetables, lean protein and fibre-rich foods have a relatively low energy density.

·       Foods with a high fat and/or low water content such as chocolate, cakes, biscuits, deep fried foods and snacks, butter and oils, have a relatively high energy density. And are usually the most palatable for people.

·       Basing your diet on foods which are lower in calories (or have a lower energy density), and eating foods which are high in calories (or have a higher energy density) less often and in smaller quantities, can help to manage your overall calorie intake. Some foods with a higher energy density such as oily fish, cheese, nuts, seeds and avocados contain healthier types of fats and other important nutrients meaning they can be consumed in moderate amounts as part of a healthy, balanced diet. 

ENERGY REQUIREMENTS

Different people need different amounts of energy. The amount needed to maintain a healthy weight depends on your basal metabolic rate (BMR), which is the minimum amount of energy your body uses to maintain the basic bodily functions like breathing and your heart beat. BMR varies from person to person depending on your age, body size, gender and genes.
We also use energy to digest food and for physical activity.

ENERGY BALANCE
Energy in = calories taken in from the diet. Energy out = calories used by the body for physical activity and other bodily processes such as heart rate and breathing

Energy balance

 


DOING THE CALORIE MATHS
This is a guidance. Time, trial & consistency will determine your very unique requirements

TDEE = Total daily energy expenditure
And it’s calculated by multiplying your BMR X ACTIVITY LEVEL

BMR Basic Metabolic rate
NEAT Non exercise activity thermogenesis
TEF Thermic effect of food (digestion)

EAT Exercise activity thermogenesis

 

REE = Resting Energy Expenditure
NREE = Non-resting Energy Expenditure

BMR X ACTIVITY LEVEL = TDEE

·       Sedentary BMR X 1.2 Sedentary job, occasional or no exercise activity

·      Lightly Active BMR X 1.375 Lightly active – workouts 1-3 days per week

·      Active BMR X 1.55 Moderate activity 3-5 workouts per week

·       Very Active BMR X 1.725 High activity 6-7 workouts per week

·      Extremely active BMR X 1.9 twice a day training Physical job

TDEE can change over time as our activity levels & BMR changes .
The lower the bodyweight, age increase, activity level changes, our caloric requirements also change

This also shows you why you do not need to eat your exercise calories back

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