One of the most common sayings in nutrition and fitness is: “calories in, calories out.” That means if you want to lose or maintain weight, you need to take in fewer calories than you expend.
迈克·伊斯雷特（Mike Israetel），首席体育科学家兼联合创始人Mike狗万体育买球万博彩票下载安卓 Israetel说，这种简单的策略往往会导致许多人减肥，尤其Renaissance Periodization, as well as a nutrition consultant for the U.S. Olympic weightlifting team.
But, he adds, it’s more complicated than it seems. There are a couple persistent misconceptions that can sabotage calorie-tracking efforts:
如果您削减卡路里，很可能会减肥。但是，一周后您会损失多少？一个月怎么样？以色列说，使用一个公式这样的公式是“ 3500卡路里的赤字将导致X X X磅损失的时间”将为您带来确切的答案，这是一个神话。因此，如果您不“步入正轨”并根据所使用的配方减肥，那么很可能不是您的错。
There are a couple reasons such formulas fail to predict weight loss precisely, he says.
“首先,甚至总值公式本身是一个将军ization of physiology, and not all estimates under all conditions yield the 3,500-calories-per-pound figure, so we already have a precision error from the start,” he says.
其次，您从饮食中切割的食物数量可能非常精确，但是您的活动永远不会得到很好的跟踪。除了锻炼外，您可能有一天会跑腿，而下一天更久坐不定，这使得跟踪真正的支出具有挑战性。因此，尽管可以严格控制食物输入，但输出却不能，并且您可能比计划的卡路里更少或更少的卡路里。
最后，随着减少卡路里的速度，新陈代谢会减慢，因此尝试越长，您的卡路里却少了。
Israetel博士说，更好的解决方案是根据每周减少一磅的损失，对随着时间的推移进行大量调整。
He suggests cutting calories by 500 for each day in the first week of a calorie-reduction plan, then adjust your calories as needed in each week thereafter to keep losing about one pound per week — cutting more if you’re behind schedule and waiting to cut more if you’re on track or ahead. That way, you have a realistic goal, and you can make calorie consumption more variable based on the results you’re seeing.
据注册营养师和运动营养顾问保罗·萨尔特（Paul Salter）表示，并非每种卡路里都相等，每种食物都会对您的身体产生特定的影响。
“Each nutrient needs to be digested, absorbed and distributed,” he says. “This process requires energy — this is referred to as a nutrient’s thermic effect of food.” He notes that protein, for example, has a higher thermic effect than carbohydrates or fat.
如果您从蛋白质中吃了100卡路里的卡路里，则会将20-35卡路里的卡路里消化，吸收和分发营养素。碳水化合物的卡路里100卡路里，消耗了约5-15卡路里。
That’s part of the reason Salter often recommends a high-protein diet to clients looking to lose weight — it helps to burn more calories, and also stimulates the release of several appetite-suppressing hormones.
身体对卡路里类型的反应的区别在小学习乔伊斯·法拉杰（Joyce Faraj）博士说Mountainside Treatment Center。
In the study, participants were split into three groups for breakfast, with options that contained the same number of calories. The first had instant oatmeal, the second had steel-cut oatmeal — which is a slow-acting carb, unlike the fast-acting instant kind — and the third had a vegetable and egg omelet with fruit on the side.
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饭后一个小时，第一组的参与者的血糖水平较低，法拉杰说，这会引起饥饿并引起更多饮食。在白天跟踪随后的食物摄入量，研究人员发现，第三组的食物大大低于其他两组。法拉杰说，这可能是因为这顿饭有更多的蛋白质和脂肪，这有助于满足。因此，即使所有三餐的卡路里计数可能相同，但效果也大不相同。
Faraj博士说：“我们选择吃的卡路里类型可以更好地预测我们将会有多大的加油，一整天的饥饿感，因此，我们最终会吃多少食物。”
她指出，吃养分浓密，含有更多蛋白质，脂肪和缓慢作用的碳水化合物的食物，可以使我们感到更长的时间，这与简单的卡路里跟踪相比，这可以使体重管理的成功率更好。
