The height and frame of a person is genetically determined, however, the weight is acquired by lifestyle (sedentary or strenuous) and eating habits.
Our diet should be operated like a bank account. The normal Basal Metabolic Rate (BMR) of a person is 35Kcal/square meter body surface/hour.
Average human body has a surface area of 1.5 meters. So, 35× 1.5× 24 hours = 1260 K calories. This is the absolute Basal rate of burning calories, meaning, energy needed for digestion, respiration, and other physiological processes.
Carbohydrates provide instant energy. Protein repairs tissues, hair, skin, form blood cells and antibodies. Fat provides insulation from cold and makes skin supple.
As we had discussed in previous article Eat Better and Feel FITTER, 60℅ of our diet should be Carbohydrates, 30% protein and rest fat and vitamins.
Applying it here, about 750K calories should come from carbohydrates daily, 400Kcal from protein, about 50-60 Kcal from Fat.
Deficiency of carbs causes fatigue. Less protein brings on low immunity, slow tissue repair, hair fall, brittle nails and poor skin, fat deficiency gives poor resistance to cold and wrinkled skin.
One kg or 2.205 pounds body weight = 9000K cal.
Sedentary lifestyle needs daily 1200 kcal for maintaining weight. A strenuous non-mechanized manual labor needs about 1800 kcal.
Hence the balance sheet is as follows:
Consuming 200kcal + no exercise = neither weight gain nor loss
Consuming 1200kcal + exercise 1/2 hour (burns roughly 350-400kcal) = lose 2.205 pounds (9000kcal) in 22-23 days.
Consuming 1600 Kcal + no exercise = gain 2.205 pounds every 22 day. Thus goes on the balance sheet.
Dieting is wishful shrinking of the body
1 gram of Carbs/ protein = 4kcal
1 gram of Fat = 9kcal
Fat is the only storage form of energy
Carbohydrates when eaten have to be burnt in 1-2 hours (instant energy). Proteins have to be used in 4-5 hours (they provide endurance). If these are not used up as listed they get converted into fat and stored.
This explains why late night dinner and sleeping immediately after meals should be best avoided.
Skipping meals reduces the BMR (Basal Metabolic Rate) and hence anything eaten tends to be stored anticipating starvation.
Eating only salads and fruits does not address all the tissue needs and leads to hair fall, brittle nails, bones to begin with, later complex endocrine problems.
Consistent and not intermittent diet and fitness regime should be the goal.
Good health reflects as a great body, glowing complexion, healthy skin and hair. This bestows us with greater self-esteem, positive outlook and greater success in all our endeavors.
“Brighten your Day and your Life!”
Author: Dr Kiran Shanbhag
Dr. Kiran Shanbhag is a Homeopathic physician. She has been practicing from the last 18 years. She is passionate about her work as a Homeopathic doctor and is also passionate about cooking, equity markets and quest into spirituality. All the four have now become an integral part of her life!