CONSCIOUS EATING II.

If you haven't read the post titled "Conscious Nutrition I", then don't continue reading this article, as it's completely unnecessary.

 

 

Sticking with Dave's analogy, you can't start building a house on the first floor.

So, we've reached the second part of the trilogy, and as I promised, the focus will be on calorie counting and different body types. I hope that by the end of the article, everyone will be able to calculate in detail, personalized to their own lifestyle, how many calories they need to lose weight, gain muscle, or simply maintain their weight and shape. It won't be easy, but I'll try to explain it clearly. 

Calorie (kcal) = shows the energy value of the 3 main nutrients. Carbohydrates and proteins contain 4 kcal per gram, fats contain 9 kcal. Although alcohol is not a main nutrient – though opinions on this were quite different in the USA in the 1920s – it's worth knowing that 1g of alcohol contains 7 kcal of energy. Calorie counting When counting calories, we need to be familiar with a few basic concepts: daily calorie requirement, basal metabolic rate, thermogenesis. The problem is, I feel like I'm in a biology class. Cold calculations, boring concepts, but damn, you have to be aware of these, otherwise we can go back to ballet. Daily calorie requirement: our body's daily energy expenditure consists of three processes. 1. basal metabolism 2. thermogenesis 3. physical energy requirement during the day. In short, for our body to function, i.e., to perform its life functions, it needs energy, which it obtains from the holy trinity of carbohydrates-proteins-fats and extracts from food. Or if not from there, then it starts scraping it from the body's reserves (fat). Basal metabolism. Let's say we lie motionless for 24 hours. The body still needs calories because our body is alive and functioning. Our heart needs energy to beat, our lungs to process oxygen, to maintain our blood circulation, for our brain to function (for some people, this process is highly questionable) and to perform the life functions of our organs. This is basal metabolism. Thermogenesis, in Hungarian, heat production. Every time we eat, our body starts to produce heat, which is why, for example, in summer, after a larger meal, we feel unbearably bad and sweat profusely. So, the digestive process produces heat. The production of heat by our body requires burning additional calories, and when I wrote that the more protein, the more kingship, it is proven again now, because the heat-producing effect of protein is the highest, followed by carbohydrates, and fat produces the least heat. The more heat produced, the more calories burned just because the body is working. This is the basic principle. So, when we are doing nothing, but our body is working and burning calories, we call this the daily calorie requirement. There is a table for this basic requirement, which everyone can use to calculate how many calories the body needs to perform its basic life functions. The numbers obtained here will be our basal metabolic rate numbers, which will play an important role later.

Example with my data, 26-year-old male, 87 kg, so 15.3 × 87 + 679 = 2010 kcal. Example with data from a woman who was here recently, 21-year-old female, 55 kg, so 14.7 × 55 + 496 = 1304 kcal. No far-reaching conclusions should be drawn from this, because if you're reading this post now, and you also calculate your daily calorie requirement based on the numbers above, and you eat calories based on that, you'd be more misleading yourself than János Veres was with the budget figures for the country in 2005. These numbers alone are worthless, but they serve as a basis, or one might say, a compass for calculating individual calories. Individual calorie calculation Now comes the individual, personalized part of the matter. The calorie calculation for our active life can only be determined on a personalized basis. I could justify this with two words: different life paths. Completely different circumstances, different daily activities, because obviously a miner needs more energy than a secretary who sits all day and is already thinking about what to have for lunch at 9 am. I don't know if this life situation is familiar. So, we rank the following activities from an easy, non-strenuous lifestyle to a very intense, physically demanding one that takes a lot out of a person. These numbers apply not only to workouts but also to daily work. Physical activity Many things can still color daily activity, because sleeping, weight training, aerobic exercise (running), and of course, sex all burn calories.

Let's see how much energy these activities require, and let's also look at a personalized individual calorie calculation. The calculation is for a 32-year-old, 58 kg woman who works in an office, sleeps an average of 8 hours, and goes to aerobics and spinning classes. I will analyze this woman throughout, using her as a basis for all separate calculations.

1. First table, calculation of basal metabolic rate: 8.7 × 58 + 829 = 1333 kcal/day. 2. The 1333 kcal is the daily calorie intake. Divide by 24, the number of hours in a day, to get the activity multiplier, which is 55 in this case. 3. Let's see what this fairy does in detail, then we'll get her calorie requirement. Daily calorie requirement: 1927 kcal. You will only get more precise, personalized values with medical instruments. But for those who found this calculation method too complicated, there is also a solution here, which does not give such an accurate number; among other things, it does not include the calorie requirement due to daily sports activity. Simplified calculation: 8.7 × 58 + 829 = 1333 kcal × physical activity 1.4, staying with the example, so 1333 × 1.4 = 1866 kcal/day. There's a slight problem with this, because you're cheating yourself out of 60 kcal every day, which in a month is already a full day + meal. That's a hell of a lot, especially considering that to achieve healthy and SUSTAINABLE weight loss, daily calorie intake should be set at -15% of daily calorie expenditure. For simplicity, let's use round numbers. If someone has a daily requirement of 2000 kcal and wants to achieve sustainable weight loss, they need to eat 15% less than 2000 kcal, so 2000 - 15% = 1700 kcal. Eating 300 calories less per day – I repeat, PER DAY – results in being able to lose 9000 calories in a month just by going 15% below your daily calorie requirement, and this isn't a whining diet, it's just not drinking half a liter of Fanta daily, or asking for rice as a side dish instead of potatoes. This is what you should understand when those small chocolates disappear with small cheats, because it's just small, not much, it fits in. IT DOES NOT FIT IN, DAMN IT. But let's say I'm going to have a female brain now, and I eat that extra chocolate daily, because "a little sin fits in." What about that little nothing chocolate, say, a Kinder Bueno (123 kcal)? That's a pretty small sin, isn't it? Or rather a Milky Way (114 kcal), that's really small. Let's have an even smaller sin, a Duplo (98 kcal), that really fits in, and I've been on a diet since at least yesterday. This has to fit in. Well, with this small daily "sin" we achieve an intake of + 98 calories DAILY, which is 2940 kcal in a month. No, let's not go any further. Savor this number, because this SMALL "sin" is 2940 kcal in a month, which is a full day and a half's worth of meals. I'm not even writing down the bigger "I don't care, I'll diet tomorrow" meals. I don't even dare to calculate the numbers for the year. So, the "I'm only sinning this much today" chocolates and the "I've already lost 3 kilos, so it fits" pizzas can safely be forgotten, because they damn well do not fit in. Just like you no longer fit into last year's bikini. And look, who is that pretty woman next to your husband? Well, yes, you shouldn't have been gorging on nachos and cakes after 8 pm. By the way, + 7000 calories = + 1 kg body fat, -9000 calories = -1 kg. A Big Mac menu with medium fries and a medium drink is 1018 kcal, with a chocolate ice cream it's 1441 kcal!!!! I just thought I'd mention, with my 12 km run, which I ran in 1 hour and 17 minutes, I burned 1070 kcal, so maybe 3x aerobics a week won't be enough to work off your daily "this still fits in" meals. With aerobics, in a good case, you burn 500 kcal/session. To work off your sinful meals, i.e., in this case, 2940 kcal, it will take 6 workouts, and this doesn't even include office lunches, company dinners, and "oh, have you tasted this, this cookie is divine" situations. Finally, let's do a little more calculation on how much protein, carbohydrates, and fat you should consume. But let's just call it the ideal intake ratio. Protein intake (1 g = 4 kcal): min. 1.6 g/kg, 1.6 × 58 kg = 92 g protein, which is 368 kcal (4 × 92), 30% of daily intake. Carbohydrate intake (1 g = 4 kcal): 55% of meals should be carbohydrates, 55% of 1817 kcal, i.e., 1000 kcal, which is 250 g carbohydrates. Fat intake (1 g = 9 kcal): 15% of meals are fat, 15% of 1817 kcal is 272 kcal, which is 30 g fat; here, the 272 had to be divided by 9, since 1 g of fat is 9 kcal. This is how a daily meal would be composed; we call this calorie counting and calorie intake. I am convinced that no one will or can adhere to this, but it doesn't hurt if you get this into your head now, and who knows, maybe some kind of conscious nutrition will develop from this in the future, because this is what we call conscious nutrition. You already know almost everything you need to know; I didn't want to go into more detail than this, because my knowledge also extends to about this point, and in everyday life, for diet reasons, I only apply it this far. I tried to describe the calculation processes clearly and understandably; I don't know if I succeeded, but we'll find out soon. For those who feel like it and would like to try out the newly acquired information, here are 3 calorie calculations.

1. Calculate your own calorie requirement.
2. Your friend's.
3. A 16-year-old, 49 kg female student who sleeps 9 hours a day and runs 3 times a week.

Speaking of the 16-year-old schoolgirl, I forgot to mention how many calories we burn during sex. Casual sex is 208 kcal per hour. Average is 296 kcal. Passionate, intense sex is 383 kcal (when you slam them against the closet and they enjoy it). An orgasm is 20-35 kcal, depending on intensity. But even kissing can help you lose weight, although it takes 10 minutes of intense kissing, and even then, it's only a 100 kcal deficit. Let's look at a few more activities; all values below represent one hour of continuous activity, without rest. I'm not 100% sure about the accuracy of the numbers, but they are suitable as approximate figures. Snow shoveling 571 kcal, regular shoveling 427 kcal, sawing 373 kcal, window cleaning 165 kcal, vacuuming 144 kcal, dog walking 200 kcal, wakeboarding 296 kcal, dancing 188 kcal, faster version 255 kcal. For everything else, there's MasterCard. Calorie chart There are tons online, but not all are reliable; I saw values in some places that made me almost fall off my chair, so I looked for a reliable and detailed calorie chart. I recommend this one to everyone. But this one is also good, and this one too. Otherwise, Google it.

 

Body type

There are three main body types: ectomorph, endomorph, and mesomorph, as well as combinations of these. You need to know which group you belong to, because you have to adjust your diet and workouts accordingly. Body structure and metabolism are completely different, and what is good for one body type is actually detrimental to another, so it's good to be aware of this.

Ectomorph: tall, slender body type, particularly advantageous for women, as this is what we call a model physique. Fast metabolism, thin, slender, hourglass shape, not prone to gaining weight at all. For men, the situation is different, because an ectomorph man is really screwed. He can only gain muscle through inhuman efforts, adhering to strict eating habits, and he quickly becomes skinny again. For women, this type is perfect. These women usually become the mistresses who sleep with married men between the ages of 28 and 40. They don't even need to exercise much; they can easily maintain their figure, though it doesn't hurt to pay attention to their diet occasionally. Examples of this body type include Kate Moss, Cristiano Ronaldo, Carl Lagerfeld, Gemma Ward, Karolina Kurkova, Colin Farrell, and Paul Kalkbrenner. Food? The problem is, the bastard can eat anything because almost nothing shows on him. Colin Farrell, for example, hasn't been seen sober since 2001, and by his own admission, for years the most vitamins he took in were from cigarettes. And I assume he didn't quench the hunger caused by cocaine and weed with lean cottage cheese. The ectomorph is a lucky body type. Exercise? Unnecessary. Minimal effort is still beneficial. For example, to maintain skin elasticity, have a muscular, firm body, and of course, the healthy effects of sport, but that's about it. Men can build muscle through lengthy workouts, supplements, and eating a lot. They should work with heavier weights, fewer repetitions, primarily mass-gaining exercises.

Endomorph: the real struggle, the most disgusting body type. This type gains weight even when others are eating. It's almost impossible to manage this body type; a bitter and strictly followed diet and exercise can be a solution, but due to the basic body structure, no miracles should be expected. It is characterized by a soft and rounded body shape, with the upper limbs being much thicker than the lower ones. The bones are wide, the waist circumference is large (damn, that must be tough), slow metabolism, and a higher than average number of fat cells. They gain weight easily, but muscle builds with little effort. To keep this body type in check, one should exercise at least 5 times a week. Along with a diet, of course, which is a huge foundation. This includes 80% of Britons, Mónika Lamperth, Rita Kőbán, Kirstie Alley, and Hugo the hippo. But actually, every woman who is prone to becoming matronly, like Claudia Liptai or Mariah Carey, and Janicsák Veca also belongs here. For me, Veca is THE WOMAN. A damn good looking girl. This shows that those who belong to this group don't have to slit their wrists immediately. Food? Preferably nothing, but they really have to pay incredibly close attention to what they eat, and not just diet intermittently, but almost always. Provided they don't want to be the subject of a few thoughts etched in the top right corner of the blog. With immense love and respect, I welcome you to the real world... quantities of protein, vegetables with vegetables, and preferably never go near sweets. Exercise? 5 times a week, no joke. This body type demands exercise. It craves kilometers. Cardio, cardio, and cardio. Run as much as you can, and if time permits, also emphasize more intense, complex aerobic exercises. Unfortunately, this is how it is, but it's still better than being born Chinese (or a woman).

Mesomorph: hahahahaha, this is my body type. Easily builds muscle and quickly loses fat if following the rules for eating and exercise. Let me quote from a page, just to avoid the appearance of self-indulgence (but only the appearance). THE MESOMORPH BODY IS THE MOST ENVIABLE TYPE. THIS IS BECAUSE THEY ARE CAPABLE OF BUILDING A DREAM PHYSIQUE. MESOMORPH WOMEN TYPICALLY HAVE AN HOURGLASS FIGURE, WHILE THE MALE MESOMORPH IS GENERALLY RECTANGULAR. THE BONES ARE STRONG, THE SHOULDERS ARE USUALLY WIDER. ALTHOUGH THEY CAN EAT ANY TYPE OF FOOD, A PROTEIN DIET HELPS MAINTAIN THEIR GOOD FIGURE. THIS TYPE OF BODY IS IDEAL FOR BODYBUILDING, AS IT POSSESSES THE APPROPRIATE STRENGTH AND PHYSICAL ABILITY. Famous mesomorphs: Vin Diesel, Markus Schenkenberg, Sergio Ramos, Russell Crowe, Christian Vieri, and almost all models who work for Italian fashion houses without exception. But also Calvin Klein, Christian Bale, and Cameron Diaz. Food? With a little attention, there should be no problem, but even if there were, they can easily work it off. Indeed, the mesomorph can achieve the best figure with the most beautiful muscles, and if they have the predisposition, why not use it? In addition, mesomorphs are hated the most. You understand, you suffer like an animal, you work like a brute to get a better figure, then the mesomorph comes along, glances at a grilled chicken, and two weeks later is hitting the beaches as if they never looked like a messed-up manatee. The mesomorph body type is a gift from the gods. A gift like those women who are incredibly good at fellatio.

Workout? Read this blog. I couldn't describe it in more detail. That's all. Part two is also over. The third and final chapter will be exclusively for women, about women. Lifestyle during pregnancy, during breastfeeding, if you have a boyfriend (this will be a very big section), and in general. Women-specific diets, advice, and workout plans. Until then, I beg all women, never, under any circumstances, start a diet they read about in Cosmo, Glamour, or Joy, and generally anything they read in women's magazines. Thank you. Women diet their whole lives; maybe they could try what it's like for once.

to be continued...