Calorie balance is like a scale. Your energy balance is the balance of calories consumed through eating and drinking compared to calories burned through physical activity. What you eat and drink is ENERGY IN. What you burn through physical activity is ENERGY OUT. You burn a certain number of calories just by breathing air and digesting food. You also burn a certain number of calories (ENERGY OUT) through your daily routine.
The same amount of ENERGY IN (calories consumed) and ENERGY OUT (calories burned) over time = weight stays the same
More IN than OUT over time = weight gain
More OUT than IN over time = weight loss
In a broad sense, obesity is a disorder of energy balance. It is an outward reflection of the storage of extra calories in the body in the form of fat due to the prolonged state of positive calorie (energy) balance. The regulatory system of the nutrient balance is concerned with the maintenance of appropriate nutrient stores of each macronutrient i.e. carbohydrate, protein, and fat. This includes the intake, utilization, disposal, and storage of each in the body.
Obesity occurs when the control system fails to maintain balance and excess fat is stored. It is easier to get inclined towards obesity by eating more fatty food than high carbohydrate food because the body’s storage system for carbohydrates is limited as contrary to fat. Although after a certain point excess carbohydrates also start converting into fat, but definitely this is an energetically expensive transformation. Body fat stores on the other hand are many times larger than fat intake, implying a much greater capacity of fat storage and much longer time to achieve balance.
To attain a balance of calorie it is obviously important to maintain a balance between the input and output of the calories. An average adult Indian requires optimum 1600 Kcal energy to maintain a healthy state of life. An intake above this will lead to the storage of extra energy in the body. Now, as explained above, not only the total calorie is important but its source is equally important. In SAAOL for best health, we recommend 75 % of the calorie from carbohydrate, 15 % from protein, and only 10 % from the oil, that too from invisible sources (we recommend zero oil in SAAOL).
Why it is important to balance the calories?
We acquire energy from food and drink. Balancing calories is important because if your calorie intake is too low or too high, you will eventually experience health complications.
It’s important to know the number of calories your body needs to eat to maintain a healthy weight. Not everybody requires the same number of calories each day. It depends on how much work are you doing.
Types of Calorie Balance
The first is a Negative Calorie Balance. This occurs when someone burns MORE calories than he or she consumes. A Negative Calorie Balance ALWAYS results in weight loss.
The second is Positive Calorie Balance. Here, more energy is consumed through food than is being burned to produce body processes or movement. A Positive Calorie Balance ALWAYS results in weight gain.
The third state is a Neutral Calorie Balance. Here, a person’s intake of calories is the same as his expenditure on activities and body processes. This means all the calories you consume will be used for some form of body process and your weight will remain stable.