The food or drinks we take in regularly in our daily routine consists of empty calories. These empty calories have compact nutritional value. It’s up to the people to stay away from eating food with empty calories or to eat food rich in nutritional value and improve their body’s health.
The bodies of the people who like to eat food with empty calories are at risk of getting fat and thick. To remain within their ideal weight range and a healthy lifestyle, people need to lower down or eliminate the use of food and drinks that contains empty calories.
What are the calories?
Usually, a calorie is a unit used to measure energy. Concerning food, a calorie is the number of energy people get from consuming food and drinks. Commonly energy from a food product is measured in kilocalorie (kcal) and is defined as the measure of the amount of energy required to raise the temperature of 1 kilogram of water up to 1 degree Celsius. A kcal consists of thousands of calories combined, resulting in a larger unit for measuring energy in food.
The human body requires energy every time it performs a task; the task may be the simplest, starting from breathing and chewing food to difficult ones such as running and weightlifting. The energy to perform these everyday tasks come from the calories you consume by eating food daily, which makes calories an essential part of your diet to perform everyday tasks. The more the body moves, the more the number of calories is utilized by the body.
The number of calories required by a body may vary from person to person, depending on the person’s tasks in its daily routine. However, on average, a regular person burns about 2000 calories a day.
What are empty calories?
Empty calories are a term used to refer to those food products which contain little or no amount of nutrition in it, which means they carry little or maybe no nutritional value. Processed foods are a typical example of food products that contain empty calories because usually, they are composed of sugar, fats, and oils with no nutritional value.
When a person eats such type of processed food, the body cannot get the proper amount of minerals, vitamins, and other essential nutrients required for the healthy working of the human body. Thus, it fails to maintain the body strong, healthy, and fit to perform every task.
As discussed above, processed and refined foods such as fast food, beverages, packed cookies, candies, and sweets, etc. are the primary source of empty calories and are obsessed with a high amount of fats, sugars, and fiber, etc. empty calories are generally arranged according to three different categories which are discussed as follows:
Empty calorie foods
Sugar is one of the most ordinary kinds of empty calories and is available in a variety of food products that we consume in our daily lives, such as:
- Cold drinks
- Bakery items
- Fast food
- Canned foods
- Frozen food
The addition of sugar in these products just gives a limited amount of energy that can only be utilized for a shorter time, and the rest is stored in the form of fats in the human body, excluding healthy nutrients.
Fats are divided in two categorized depending upon their nature: saturated fats, which are available in the form of solid when kept at room temperature, for example, butter, margarine, cheese, whole milk, etc. unsaturated fats, are those fasts which remain in their liquid form even at room temperature, such as canola oil, nuts, avocado, olive oils, etc.
Unsaturated fats are, however, considered essential for the body up to some extent. Still, saturated fats are a source of empty-calorie fats and are not much necessary for the human body. a list of food products that contains these fats in an excessive amount is given below:
- Baked cakes
- Cream pies
- Pizza and burgers
- Whole milk
- Processed meat
- Muffins and biscuits etc.
Other unsaturated fats, as mentioned above, are relatively essential for our body if taken in the right amount. Still, excessive intake of fats is fatal for your body and results in unnecessary calories.
3. Alcoholic drinks
People normally blame processed food and baked products for an excessive source of empty calories, but that might not be true. Alcoholic drinks are also a major source of these extra calories, and constant consumption of alcohol can add unnecessary calories to your diet. Wine and other alcoholic drinks are usually made up of several combinations of syrups, fruits that are rich in sugar content, and typically a source of empty calories for the body.
How to avoid empty calories:
Considering the points discussed above, it is important for you to limit the intake of empty calories in your daily routine. Eliminating the intake of empty calories can surely lead you to sustain a healthy lifestyle and to maintain your body weight.
Avoiding empty calories food products ultimately leads you to make healthier food choices, such as those food products which are rich in nutrients, minerals, calories, vitamins, and others. The best food choice is to increase the intake of vegetables, fruits, beans, whole grains, etc. in your diet.
Here is a complete guideline for those who want to let go of the food products which contain empty calories and want to adopt a healthier lifestyle:
- Eliminate the intake of packaged and canned food products in your daily life routine and find a healthier alternative to these processed food products
- Change your drinking habits and get used to drinking tea, coffee, and fruit juices instead of drinking wine and alcohol.
- Avoid eating fast food products to limit the intake of solid fats and sugar in your body. make sure to prefer vegetables and home-cooked food over fast food
- Limit the use of various dairy products such as cheese, ice cream, butter and many more
- Beverages, energy drinks, and soda contain a higher amount of sugar in them. Switch to alternative drinking materials to sustain a healthy body
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A healthy diet leads to a healthier body and contributes to the overall better functioning of the human body. So, you need to identify the products containing empty calories and don not good for your body. Making dietary plans and avoiding the intake of products, which includes empty calories, can affect diversely on your body and increase the amount of fats reserves in your body resulting in obsession and overweight. Replacing these food products with healthier alternatives will prove essential for your body and contribute to improving your health.