What exactly is “a calorie”? Why is it good to use that particular measurement if you want to lose weight? And what is the difference between 500 calories in fast food and 500 calories in home cooking? In the article, our certified dietitian explains what applies.
Many people who try to lose weight do so by counting “calories”, to measure how much energy they get from everything they eat and drink. In fact, however, it is called “kilocalories” and is abbreviated kcal. Another way is to measure the energy in kilojoules, which is abbreviated as kJ.
Protein, carbohydrates and fat are the nutrients that provide calories, as well as alcohol. Of these, the fat and alcohol provide a whopping 9 kcal and 7 kcal respectively per gram, while the proteins and carbohydrates only provide 4 kcal per gram, says our dietician.
“It’s a bit like keeping a cash book”
So why is it so good to count calories if you want to lose weight? Yes, says Anna Hägg, because it’s a relatively easy way to keep track of your total energy intake. Namely, it is the calorie intake in relation to the energy consumption that determines the weight.
If you eat as many calories as you burn, you are in other words weight stable. On the other hand, if you eat more than you burn off, you will gain weight and if you eat less, you will lose weight. It is not more difficult than that. It’s a bit like keeping a cash book.
Fast food or home cooking?
However, it is important when counting calories to also look at what you get for them, says Anna Hägg. Therefore, ask yourself how full you will be, how long it will last and how much nutrition you will get from your meal.
If you compare, for example, 500 calories from a little pizza with 500 calories from a dish of salmon, potatoes, sour cream, broccoli and green salad, the latter option contains less fat, while part of it is Omega-3 fat, which is good for you. The salmon dish also contains many other important nutrients. In addition, you only need to eat half a pizza to reach the same amount of calories as for the fish and potatoes.
This is 500 calories
100g chocolate (550 kcal)
150g small sweets (not chocolate) (525 kcal)
100g natural sweets (560 kcal)
1 large hamburger (approx. 510 kcal)
2 hot dogs with bread (530 kcal)
1 dl real béarnaise sauce (525 kcal)
1 piece of chocolate cake (500 kcal)
1 piece of cheesecake (530 kcal)
OR a portion containing…
125 g fried salmon
2 boiled potatoes
0.5 dl sour cream
100g boiled broccoli and salad
Leave a Reply