A food calorie table is a list of food calories based on the amount of energy contained in a unit amount of food (e.g., 100 grams) that can be used as a reference for dietary purposes. Different foods produce different amounts of energy.

The following table:

The calories contained in food are not equal to the calories absorbed

Richard Langham, an evolutionary biologist at Harvard University in the United States, conducted a study on the calories contained in food as well as the digestion and absorption of these calories. He was shocked to find that the calorie table was simply full of errors.

The food calorie scale currently used to estimate calories was actually made in the late 19th and early 20th centuries by the American agricultural chemist Wilbur Olin Atwater. It is a very simple system, with protein calculated at 4 calories per gram, fat at 9 calories per gram, carbohydrates at 4 calories per gram, and, as added by later generations, fiber at 2 calories per gram.

With unit calories for these ingredients, the total calories of a food are the sum of the calories of the various ingredients it contains. That's where the food calorie scale came from.

Langham found that the biggest problem with this system was the inaccurate estimation of calories in cooked foods. According to past beliefs, cooked foods were often thought to contain fewer calories than raw foods because the process of cooking depleted some of the food components.

However, in the case of meat, the process of cooking the food gels the collagen in the meat, making it easier to chew and digest.

In terms of the amount of energy the body spends digesting food, digesting cooked food takes about 5 to 30 percent less energy than raw food, and that's before you account for the reduction in stomach acid use. Since cooked food reduces the amount of energy used to digest food, Langham argues that cooked food should contain more calories than raw food when counting calories, not the other way around.

Similar to meat, high temperatures can denature the proteins in some vegetables, such as potatoes, thus making them easier for the digestive tract to digest and increasing the number of calories a person can absorb.

The way food is handled is critical to calorie absorption. For example, some barley and beans contain starches that take a long time to digest. But the same barley and beans are very easy to digest and absorb if they are processed into a powder or turned into something that can be instantly dissolved, such as processed muesli powders and bean powders.

According to rough estimates by scholars, for the same food, if the size of the food chunks doubles, the amount of body energy that has to be expended to digest the food also roughly doubles. This is why bread is easily digested and beans are difficult to digest; the former is made from flour, the latter remains in its original form.

Chewing by the mouth allows for smaller pieces of food to come into fuller contact with digestive juices, and therefore more calories are absorbed.

In addition, how well the intestinal bacteria break down the food has an important effect on how it is digested and absorbed. The food itself passes through the digestive tract at varying speeds, with some getting enough time to digest and others being excreted before they have time to digest. All of these factors need to be taken into account when calculating caloric intake.

Expanded:

1. Aerobic workouts that are less than 30 minutes in length don't achieve weight loss effect.

The first 30 minutes of exercise consume water and sugar in the body, and it is only after 30 minutes that fat is consumed. The reduction of water and sugar can only reduce the weight temporarily, while only the consumption of fat can really achieve the purpose of weight loss.

It's like spending the first 30 minutes of your life with cash in your wallet, and then swiping your credit card 30 minutes later to spend the money in the bank. Short workouts lower blood sugar in the body, creating a feeling of hunger, and if you gorge yourself after a workout, you'll gain weight instead.

2. Many people's exercise methods are confusing and unscientific.

Exercise to lose weight to have a complete plan, in order to get twice the result with half the effort.

3. Exercise intensity is also an influential factor.

Exercise to lose weight is to promote energy consumption, the same time of the movement, the intensity of the consumption of energy than the intensity of the small, and therefore more obvious effect of weight loss. Xiaoliu daily exercise time is not enough, the intensity is also not enough.

Reference:

People's Daily Online: which kind of exercise is the most weight loss?" 60-minute calorie consumption table for each exercise" tells you

Phoenix: The calorie table deceives us