Your body needs energy for its daily processes… exercise, breathing, heart function, brain function, etc.
Calories are simply a measure of energy. A calorie is the amount of energy needed to heat 1ml of water by 1 degree Celsius. 1,000 calories, or Calories (uppercase C) is the amount of energy, or heat, needed to raise the temp of 1L of water by 1°C – Resource
Metabolism is the energy usage of your body based on its mass and activity, plus a couple of other factors. It cannot be irreparably damaged. For more on metabolism and fat loss see here: Resource
The average woman needs to eat about 2,000 calories per day to maintain a healthy body weight. Note that this is an average! It actually depends on numerous factors, including: age, height, current weight, activity levels, metabolic health, etc. – Resource
The average man needs 2,500 calories per day to maintain a healthy body weight. Note that this is an average! It actually depends on numerous factors, including: age, height, current weight, activity levels, metabolic health, etc. – Resource
You are not average! – Find out how many calories you can consume to maintain a healthy body and a healthy weight.
In order to gain weight, you need to consume more calories than your body expends in energy.
In order to lose weight, you need to consume fewer calories than your body expends in energy.
Proteins (more precisely Amino Acids, which make up proteins) provide structure and support for cells. They are essential for growth, maintenance and repair of tissue. They are the building blocks of tissue (including muscle). They also provide antibody, enzyme, messenger and transportation functions within the body – Resource
Carbohydrates are generally an easily accessible source of energy (stored as blood sugar and muscle glycogen). You use this source of energy first – Resource
Fats are generally a long-term source of energy – it takes longer for your body to breakdown fat to utilise as energy. Fat also helps to carry fat soluble vitamins around the body as well as providing formation, insulation and chemical benefits.
Fat not used in bodily processes is stored as body fat – Resources
- There are 4 calories in 1 gram of protein.
- There are also 4 calories in 1 gram of carbohydrate.
- There are 9 calories in 1 gram of fat.
Unless you have dietary complications, you need to consume a mixture of proteins, fats and carbohydrates for to maintain normal bodily functions like, absorbing vitamins and minerals, carrying nutrients, insulation, cell repair, growth, etc.
Your still need to consume vital vitamins and minerals to maintain other organs and bodily functions (skin, eyes, brain, bones, teeth, etc.).
You need to consume a variety of foods to ensure you are obtaining your daily recommended amount of vital macronutrients, vitamins and minerals. Unless you have a certain medical reason, why would you prescribe to a low fat, low carb, high protein, high fat or any other kind of restrictive diet – your body needs different ingredients to satisfy different processes. You can’t build and furnish a beautiful house with just clay, you can’t cook a delicious meal with just flour and you can’t make an intelligent machine with just wires.
Some more figures that may help you understand omega-6 to omega-3 ratios include:
- Pre-industrialised diet – between 4:1 and 1:4
- Hunter gatherer – between 2:1 and 4:1
- Inuit – around 1:4
- Evolving humans – estimated 1:1
- Current Western diet – between 15:1 and 17:1
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I hope these truths serve you as much as they serve me.