You hear all the time, especially if you have a weight control obsessed girlfriend, that calories are bad. However, you still need some of them, that's for sure! So, let's learn the basics about calories and how can someone keep his tummy flat without totally sacrificing his usual diet.

Me, Tom! You, Calorie?
Don't be so anxious to say "Pleased to meet you!" We're not talking about a new girl in town, but about that unit of energy that makes the human "engine" function. The calories (because you'll almost always hear this word in its plural form) visit your body through every piece of food you swallow, and you couldn't survive without them. Now, it's also true that too many calories are, in part, responsible for those nasty weight problems, not mentioning the anti-macho image a beer belly or a big fat ass can create.

How can one know when it's a case of "too many calories"?
That's very simple to verify. You can calculate the intake of energy per day (meaning the amount of calories your meals for a day contain) and the amount of calories you burn off daily through whatever activity you are doing. The specialists have made some lists that may help you.

Bad news, huh? Well, you can still eat safely any of the above-mentioned products and many others not included in this table if you burn calories in a way or another (by physical exercise or by your common daily activities).

Working with weights not only helps you get the big muscles you've been dreaming of (it grows more fibers during the resting period), but it is also very efficient in the calorie burning process.

Now, to answer the question, you know if you fuel your body with more calories than you need by calculating the approximate energetic value of what you've eaten all day and comparing it to the approximate energetic consumption for that day. To find out how many calories your body needs to function, multiply your weight in kilograms by twenty. If you weigh more than 70 kilograms, consider your calorie necessity 1600.

You're safe from getting fat soon if you burn off more calories than you eat. And yes, you have to do some kind of sport to be sure you've done that.
In addition, it might be a good idea to monitor what you are buying when you do the weekly shopping. Any food producer who is aware of people's obsession with watching weight speculates it and comes with "healthier" products with lower calorie and fat level. Don't fall into this trap! You better eat less food, but let it be normal food. Fat-reduced foods have a very low energetic value therefore you are tempted to eat more and you feel hungry all the time. Feeling hungry is bad because it makes you eat again.

What about carbohydrates?

In the carbohydrates family there are starches, fibres and sugars.
You'll almost understand why they come in a discussion about "things that make you fat" if I tell you that they can be found in bread, potatoes, rice and in many of the fruits. The first three aliments I mentioned above are exactly the ones usually banished from a weight control diet.

Still, carbohydrates oriented diets recommend them for their capacity of reducing food cravings (and, what's even more important: sweets cravings) and for their instant release of energy. Let me explain how it is done. Suppose you are eating an apple. When you finished eating it, your body will have received about 50 calories. It is digested, absorbed and metabolized in those cells needed by your body. For 30 minutes after eating your apple, the blood-sugar levels are very high (they come to normal after one hour and a half to three hours, depending on what food you ate). If the glucose extracted from the apple is absorbed very quickly into the bloodstream, the blood-sugar level will fall very quickly, too. As a result, there is a very short period of time you can enjoy your energy. On the contrary, if the food needs more time to enter the bloodstream, you will have energy for longer.

Important: products containing added sugars (cakes, candies, chocolates) are known indeed to release instant energy, however, for a very small period of time due to the insulin response. Your body senses the danger of a very high sugar level and "sends" insulin to calm it. After the insulin attack you usually feel tired and in need for something... sweet. To avoid this useless process, eat natural sugars from fruits and vegetables.

Diet rules

- Don't skip breakfast! You'll fell tired all day and craving to eat unhealthy things, generically called "snacks".

- Eat regularly! This way your body won't panic, therefore you won't be subjected to bingeing.

- Eat in the evening! Resisting heroically that hunger sensation you feel in the evening won't make you lose fat.

However, there are some rules you need to follow if you are a "late eater". You must finish your meal before 22:00. Don't eat meat or fried potatoes (or any other fried food) as it takes up to eight hours to digest completely and, as you can imagine, you won't be able to sleep tight. Fish and boiled vegetables make an excellent dinner. Have your evening jogging and eat afterwards.

- If you want to loose your beer belly, don't expect only dieting to do the work. Exercise! It helps burning some calories and works the muscles, too.

- It helps to have a clear purpose when you start a diet. For example, it's better to propose yourself to look gorgeous in those tight T-shirts again than saying "Ok, I want to lose weight!" Imagine yourself admired by girls on the street (when wearing tight Tees) and you'll be highly motivated.

- The most important diet rule, I think, is not to think of it as a diet. Eat almost all you like, only smaller quantities.

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