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Calorie Planned Meals: Taking the pain out of dieting


Calories: our body’s essential source of energy. Planning our calorie intake. Why counting calories is difficult? What is a calorie planned meal? Using Calorie Planned Meals as part of a weight control program. Is using a calorie plan a good technique to follow? So what type of Calorie Planned meals is best? But what do these meals look like? – PowerPoint PPT presentation

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Title: Calorie Planned Meals: Taking the pain out of dieting

Calorie Planned Meals Taking the pain out of
Table of Contents
  • Calories our bodys essential source of energy.
  • Planning our calorie intake.
  • Why counting calories is difficult?
  • What is a calorie planned meal?
  • Using Calorie Planned Meals as part of a weight
    control program.
  • Is using a calorie plan a good technique to
  • So what type of Calorie Planned meals is best?
  • But what do these meals look like?
  • Conclusion.

Calories our bodys essential source of energy
  • Our daily calorie intake is essential in
    providing us with the energy to perform physical
    activity and in part in maintaining or changing
    our body weight. Ideally we only want to take in
    a daily amount that provides us with all our
    energy requirements plus a healthy reserve.
    However, that was not always the case and our
    bodies have evolved over thousands of years to
    enable us to survive in a feast or famine world.
    As a result our bodies store calories as fat
    reserves during times of plenty to ensure we have
    sufficient reserves to call upon in times when
    food was scarce. However in modern times this has
    become a problem as there are for many of us no
    longer enforced natural periods of fasting such
    as during winter when food is very scarce. This
    has resulted in us in modern times building up
    energy reserves as fat that never gets used
    leading to obesity and all the negative health
    issues associated with the condition.
    Consequently, for most of us there is a time when
    change to our diet is required such as when we
    have become overweight due to excessive calorie
    intake or have failed to burn of excessive
    calories through exercise or physical activity.
    The latter point is important because calories
    are the essential fuel for human activity and as
    such will be burned during exercise or hard
    physical effort. Therefore it is not just when
    wishing to lose weight that we must be mindful of
    our calorie intake we must also pay attention
    when in athletic pursuits or activities that
    require large amounts of energy to be expended.
    This is simply because if we do not consume
    enough calories to meet the demands of exercise
    we will start losing body weight as a direct
    consequence of our bodies using up its reserves.
    As a result, in order to maintain a healthy
    weight at all times we must we conscious of our
    calorie intake and balance our intake to our
    bodys daily requirements.

Planning our calorie intake
  • The first thing that springs to mind when trying
    to maintain or indeed to lose weight is that we
    must balance our calorie intake through food
    against energy through burnedactivity on a daily
    basis. After all it is because we are in effect
    eating too many calories and not burning enough
    of them through activity that our bodies are
    storing the excess as fat that we end up
    overweight. Therefore in its simplest form a plan
    for losing weight would involve cutting down on
    our calorie intake as this should enable us to
    encourage our body to utilize its reserves fat
    and then lose the desired amount of undesirable
    weight in a controlled fashion. However, as with
    all plans the devil is in the detail as it soon
    becomes clear that counting calories and planning
    meals around a set number of daily calories
    becomes very difficult.

Why counting calories is difficult?
  • The initial problem most of us do not understand
    is that the sources or qualities of calories are
    not the same, for example high energy athletic
    drinks are packed with glucose, which is fine as
    a supplement for athletes or those involved in
    highly strenuous physical activity. But they can
    be very damaging to those of us with more
    sedentary life styles even when we pursue a diet
    that enforces low food intake, such as smaller
    portions and a strict three times a day meal
    regime. This is also true of alcohol as it is
    high in calorific content but like glucose is
    utilized almost immediately by the body as a
    prime source of energy. So those two glasses of
    wine in the evening can scupper even the best
    intentioned diet regime. Similarly there is
    tremendous confusion as to what is marketed as
    healthy foods but are in fact meals loaded with
    extra calories. Examples of this marketing trick
    are all too common, especially in fast food where
    often the healthy option promoted has more
    calories than the standard meals. Another
    seriously demotivating aspect to calorie counting
    is that so often recipes are promoted that use
    low-fat or low sugar ingredients that are not
    typically available in the standard household
    kitchen. This can result in us substituting
    stated low-calorie recipe ingredients for
    available alternatives and thereby defeating the
    purpose of the exercise. Also there is the issue
    of variety and choice which a lack of will
    seriously drain the will power of even the most
    determined calorie counter over time. However,
    saying that, there are solutions as whenever
    there is a need the market responds to fulfill
    that niche demand and the result has been
    pre-prepared and online calorie counted meals and

What is a calorie planned meal?
  • Importantly it is best to first distinguish
    calorie planned meals from the convenience
    single-portion meals that became so popular
    during the nineties with the advent of the
    microwave cooker. Those convenience meals were
    produced and delivered to the market as a result
    of demand for quick, convenient and efficient
    food that would have been impossible for a single
    person to cook themselves well efficiently and
    cost effectively. The result was a wide variety
    of choice such as lasagna, turkey dinners or
    roast beef but these meals had a guilty secret
    they were packed with calories. What is more they
    were pretty unhealthy as they had high sodium
    levels that enhanced the taste but as the
    portions were so small they rarely filled the
    appetite. As a result people would feel hungry
    again a short time later.
  • The important difference with the approach taken
    by producers of calorie planned meals is that
    although the objective is the same convenience
    the way they go about it differs significantly.
    They are filling a niche market were consumers
    still want a wide variety of choice and
    convenience but they insist on meals conforming
    to predetermined and healthy calorie levels. As a
    result calorie planned meals can be part of a
    daily diet that enables the consumer to control
    their calorie intake because they are assured of
    the calorific intake with each meal.

Using Calorie Planned Meals as part of a weight
control program
  • The major incentive for those undertaking a
    weight control program is that calorie planned
    meals removes a lot of the doubt and uncertainty
    in cooking meals. For example, it only takes the
    wrong choice of cooking oil, sauce or choice of
    ingredients to ruin even the best intentioned
    meal when calorie counting. However, pre-prepared
    calorie planned meals as good as guarantee the
    number of calories taken in with each meal. This
    means that weight watchers can introduce these
    meals into their daily diet plan with confidence.
    For example those on a weight maintenance diet
    may substitute one meal a day with the fixed
    calorie meal in order to allow them to feel free
    in the evening to dine with the family and eat
    the same as everyone else. In the circumstance
    where weight loss is the goal a person could
    substitute two meals a day for calorie planned
    meals and again be confident of falling below
    their target calorie intake. Also in more
    stringent weight loss programs a person may well
    substitute all regular meals for calorie planned
    meals and thereby stick rigidly to their daily
    intake schedule. After all knowing exactly what
    amount of calories you are consuming can only
    help with the plan to maintain or reduce weight.

Is using a calorie plan a good technique to
  • This where it comes down to the individual as a
    lot is determined upon their motivation and their
    tolerance to reducing their food intake. After
    all healthy weight loss is not about just
    reducing calorie intake it must also be about
    maintaining a healthy diet. Therefore a calorie
    plan should ensure that when reducing your
    calorific intake that you are still taking in all
    the essential nutrients and vitamins that your
    body requires to function. So it is essential
    that diet meals that you do consume are fortified
    with the essential elements and provide a
    balanced diet. This means that the choice of a
    calorie planned diet should address the needs of
    your body as well as your ultimate goals. The
    lesson is not to be too ambitious and start by
    cutting down by using an appropriate level of
    reduction using calorie planned meals sensibly if
    not your body will likely rebel. A clear
    demonstration of this was when the team of Thai
    football youngsters found themselves caught up in
    a cave due to rising flood water, they were
    hungry and eventually almost starving, they were
    able to meditate and put hunger at bay during the
    day but in their sleep they dreamed of roast
    chickens and barbecue pork. The lesson learned is
    that your body will demand what it needs so dont
    push it over the limits use calorie planned meals
    as part of a weight maintenance or loss plan but
    dont overdo it.

So what type of Calorie Planned meals is best?
  • Well this all depends on your Basic Metabolic
    Rate (BMR) as it determines the calorie intake
    required to sustain you through a prolonged
    period of inactivity such as being in bed all
    day. This is importantly the minimum level
    required to sustain your important bodily
    functions such as keeping your liver, kidney and
    heart functioning. Therefore, you want to cut
    down your calorific intake gradually not go
    immediately for very low calorie planned meals as
    it is likely to be counterproductive. There is a
    scientific equation that may help you but it is
    very broad ranging as it suggests a sedentary
    lifestyle but to maintain your current body
    weight you should take in the number of calories
    daily that equals your current weight times by
    12. Should you wish to lose weight then cutting
    your calorie intake by just 500 calories a day
    will result in a weight loss of 1lb a week. To
    reduce 2lb of bodyweight reduce your intake by
    1000 calories per day. As calorie planned meals
    typically come in a variety of calorific content
    from 850 to 1500 calories a day for weight loss
    and the average male of 160lbs requiring just
    short of 2000 calories a day be aware of your own
    tolerance to this type of adjustment to your
    diet. However for body weight maintenance
    programs where the objective is to maintain the
    individuals current weight the choice is easier
    just by substituting one meal a day will likely
    lower the intake over time and can be adjusted by
    monitoring your body weight carefully to suit.

But what do these meals look like?
  • It is very easy to think that you will embark
    upon a 1,500 calories daily meal plan but what
    does it actually consist off? This can be a
    daunting prospect for an individual undertaking
    the plan as often these meals look less than
    appetising. However modern approaches to meal
    planning have come about with many variations and
    appetising recipes. Indeed whole niche markets
    have rising up to meet the demand for calorie
    conscious pre-prepared meals that conform to a
    menu of strict calorie limits yet are healthy,
    tasty and nutritious. Currently they are offered
    in safe and healthy weight reduction limits at a
    minimum 850 or for heavier people at a higher
    limit of 1,500. The objective for these companies
    is to provide meals or recipes that adhere to
    strict calorie intake that will realise safe
    levels of weight-loss which is around 1 to 2lbs
    per week. However many other businesses and
    websites offer similar calorie planned meals
    through offering online recipes and suggestions
    for low calorie meals.

  • Calorie planned meals are a way for those trying
    to maintain or lose weight to eat well and still
    control their weight. Where weight loss is the
    objective calorie planned meals are tuned to
    losing a healthy amount of body weight a week
    while still providing nutritious and appetising
    pre-prepared meals or recipes. Either way
    counting calories while still eating healthily or
    enjoying an appetising variety of food when
    striving to maintain or lose weight can only be a
    good thing.

The End
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