The dynamic energy
When your body uses more calories than you take in calories to the diet, fat is burned and fall off. When you use fewer calories than you are taking in calories, fat mass increases and you become heavier. To burn an average of one kilogram of fat you need to burn about 7800 calories more than take. Previously, the energy balance was used as a static model. Both sides of the energy balance were in this static energy balance model dissociated from each other. By this is meant that energy intake and energy consumption would have no influence on each other. It was also thought that the stay the same both sides of the energy balance, lose weight during, for example, or be just heavier. However, the opposite is true. Nowadays, more based on a model in which the energy is dynamic; the dynamic energy.
Energy: Matter of calories (kcal), burned and food calories
The energy balance shows the balance between the energy (kilocalories, kcal) that enters your body with the nutrition (energy intake) and the calories your body uses (energy).
Energy intake: kcal food
In the power supply the macronutrients protein, carbohydrates and fat (and alcohol) kcal. So provide protein and carbohydrates four calories per gram and fat and alcohol respectively nine and seven calories per gram.
Energy: burned energy, or burned calories
Your body uses calories for the resting metabolic rate (also called basal metabolic rate, abbreviated called MMR) by diet-induced thermogenesis (also called the specific dynamic action, called SDW) and physical activity.
Your BMR is the amount of calories your body burns at rest to let the body processes run smoothly. SDW is the amount of calories which your body burns in order to digest the ingested food, to record and to steer the metabolism. Physical activity is the amount of kcal which is burnt at (on) random movements. BMR, SDW, and physical activity make a moderately active person 60%, 10% and 30% of total energy from. The amount of muscle mass affects greatly your BMR and energy through physical activity. Many muscle mass increases your BMR and energy through physical activity.
Energy intake and nutrient intake affect energy use
Protein and fiber food increase energy
The energy intake and nutrient intake can affect your energy consumption to a great extent. So affects a protein and fiber-rich foods not only the total energy intake but also your energy. A protein and fiber diet ensures a lower total energy intake because such enormous power saturates, so you’re less likely to eat.
In addition, a high protein intake and fiber intake for a higher energy consumption allowed by increasing the SDW. Namely, your body burns many calories to digest protein, to record and to steer the metabolism. No less than 30% is incinerated of the calorific value of proteins in order to process the proteins (this is 10% in carbohydrate and 5% by fat). Also, the processing of fiber through the digestive system requires much energy.
Further stimulates a protein-rich diet combined with weight training the increase of muscle mass, thereby increasing your BMR.
Low fiber, high-fat diet reduces energy consumption
A low-fiber, low-protein diet with energy dense products will increase your calories intake because such power decreases satiety. Also, a fibrous protein and low energy dense diet reduce thermogenesis, because the body less calories-demanding operations have to do with such power.
Finally, a low-protein diet causes less muscle and therefore just a lower BMR.
Alcohol lowers the energy consumption of alcohol makes you fat
Also, drink alcohol affects the total calories intake and consumption since one part alcohol contains lots of calories and therefore easily be taken too many calories. In addition, alcohol stimulates the appetite, especially in energy-rich fat products; Everyone knows the visit to the kebab tent after an evening of heavy drinking. Drinking alcohol also influences the calories-use negative, because alcohol, on the one hand, reduces the total physical activity; have after a stiff drink and the resulting hangover then you have less desire to move. Alcohol also stimulates muscle breakdown which BMR is reduced.
Strength and endurance training influence energy intake
Strength training reduces appetite
The kcal usage can greatly affect your calories intake. As an intense strength ensures a decreased appetite. An intense strength ensures high production of lactate. Lactate is a strong appetite-inhibiting substance.
Poor food for a workout
When you structurally just before, eaten badly during and immediately after a long (strength) training (poor nutrient timing), the course has an adverse effect on the total energy consumption. A long workout coupled with poor nutrient timing caused low blood sugar after and even during training. These include low blood sugar stimulates gluconeogenesis in your body. Gluconeogenesis, the new formation of glucose from include muscle proteins. Overall muscle proteins are broken down to maintain your blood sugar levels. Muscle breakdown means lower BMR. It also encourages low blood sugar your appetite making you consume more calories after your workout, then you may have burned through exercise.