A calorie is a unit of energy. We tend to associate calories with food, but they apply to anything containing energy. For example, a gallon (about 4 liters) of gasoline contains about 31,000,000 calories.
Specifically, a calorie is the amount of energy, or heat, it takes to raise the temperature of 1 gram of water 1 degree Celsius (1.8 degrees Fahrenheit). One calorie is equal to 4.184 joules, a common unit of energy used in the physical sciences.
Most of us think of calories in relation to food, as in "This can of soda has 200 calories." It turns out that the calories on a food package are actually kilocalories (1,000 calories = 1 kilocalorie). The word is sometimes capitalized to show the difference, but usually not. A food calorie contains 4,184 joules. A can of soda containing 200 food calories contains 200,000 regular calories, or 200 kilocalories. A gallon of gasoline contains 31,000 kilocalories.
It is highly recommended to use a calorie counter for at least a few days, to see how many calories, carbs, protein, fat, fiber, vitamins and minerals you are truly eating.
When it comes to losing weight, protein is the king of nutrients. Adding protein to your diet is the simplest, most effective and most delicious way to lose weight with minimaleffort. Studies show that protein both increases your metabolic rate and helps reduce appetite (3). Because protein requires energy to metabolize, a high protein diet can increase calories burned by up to 80 to 100 calories per day (4, 5, 6). Protein is also the most fulfilling nutrient, by far. One study showed that people who ate 30% of calories as protein automatically ate 441 fewer calories per day (7). In other words, you can easily increase calories out and reduce calories in… just by adding protein to your diet. Protein can also help fight cravings, which are the dieter’s worst enemy.
In one study, 25% of calories as protein reduced obsessive thoughts about food by 60% and cut the desire for late-night snacking by 50% (8). If you want to lose weight, sustainably, with minimal effort, then consider making a permanent increase in your protein intake.
Increasing protein intake can boost metabolism, fight cravings and significantly reduce appetite. This can lead to automatic weight loss.
