When Energy-Yielding Nutrients Are Consumed In Excess, Which Ones Can Lead to Storage of Fat

The human body needs energy for major functions. We get this energy primarily from food, which is why healthcare providers the world over recommend that we consume energy-yielding nutrients. Energy drinks and weight gain are also a concern, as these beverages can be high in calories and sugar, leading to excess calorie intake and potential weight gain. We also need energy to build muscle mass and it can even help us maintain a healthy weight. But how many nutrients should you consume? This is a critical question because too much intake per day can cause obesity.

What Are the Energy Yielding Nutrients?

These nutrients are food parts, which the body uses for making energy. Energy-yielding nutrients are also called “macronutrients”. The human body needs these essential nutrients in large quantities because these nutrients provide the body with energy, without which we cannot function efficiently. There are also “micronutrients”, which we need in small amounts to support the various bodily functions. But, the micronutrients are not energy-yielding because they cannot produce energy directly.

The food we eat reaches the gut, where it gets broken down and digested. The nutrients break down the food completely so that the intestines can absorb them completely.

7 Energy Yielding Nutrients

The human body needs various essential nutrients. However, only three of them provide calories – protein, carbohydrates, and fat. They are the macronutrients as the body needs a lot of them.

• Carbohydrates: Carbs give us 4 calories per gram.
• Protein: Protein, also gives us 4 calories per gram.
• Fat: They are extremely energy-dense. The food energy we get is 9 calories per gram.
• Vitamins: We need vitamins per serving as well. Vitamins help us build bones, maintain healthy hair and skin, and other key functions.
• Minerals: These essential nutrients don’t provide energy per gram. They are still important because they regulate many important functions. Some minerals also build healthy bones, like calcium.
• Dietary fiber: This is the indigestible part of plants. They stabilize blood sugar, prevent constipation, and improve gastrointestinal health.
• Water: This is also an essential nutrient. Water produces body fluids, regulates body temperature, moves the nutrients, and removes the toxic waste.

What Food Gives You Energy

Here are the most important foods that give you energy. Check out these top 10 foods with the most energy in 1 gram –

1. Bananas – Rich in fiber and potassium, banana is a super fruit that helps us in many ways. Bananas provide an instant energy boost and the energy released can be sustained for many hours. They improve metabolism and gut health. Bananas have natural sugars like sucrose, fructose, and glucose.
2. Yoghurt – Many experts recommend consuming yogurt or curd. It is packed with mineral, which releases energy instantly. It also has a cooling effect on the body. It also improves immunity, fights bloating and indigestion.
3. Avocados – This fruit contain protein, fiber, and nutrients that help in sustaining energy throughout the day.
4. Apples – This amazing fruit has a lot of nutrients, fiber, and also antioxidants called flavonoids that helps the body fight inflammation and oxidative stress.
5. Strawberries – They give us vitamin C, minerals, and folates. From strawberries, we get the essential antioxidant phenols, which create energy at the cellular level.
6. Coconut Water – This cooling drink hydrates the body, flushes out the harmful waste, and provides energy. Its minerals maintain the body’s water balance.
7. Chocolate – Chocolates have caffeine and sugar. They both improve the adrenaline and cortisol levels and give us an energy surge. Its antioxidant properties can help in lowering the risk of cholesterol, high blood pressure, and inflammation.
8. Dark berries – Raspberries, blackberries, and blueberries have high natural antioxidants, which aid various body functions. They have less sugar than sweeter fruits. However, too much consumption can lead to storage of fat.
9. Fatty fish – Fatty cold-water fish like sardines, tuna, and salmon are rich in omega-3 fatty acids. They also give us vitamin B and protein.
10. Dark leafy greens – Spinach, kale, and collard greens plays an important role too. They are all nutrient dense.

How Fat is Deposited in the Body

Fat gets accumulated in the body from a higher calorie intake in respect to the total energy expenditure. From an adipocyte perspective, this means, more nutrient intake then the breakdown of fat. The most common over-consumed nutrients include saturated fat and sodium.

• How to calculate body fat percentage – First find your BMI or Body Mass Index. For this, take your weight and divide it by the square of your height. After this, apply this formula and you will be able to calculate your healthy body fat percentage – (1.20 x BMI) + (0.23 x Age) – 5.4 = Body Fat Percentage

You can try freezing abdominal fat to lower body and stay fat free. This is sure to work even if dieting and exercising has not helped you reach your ideal body. Here is a good body fat calculator.

Daily Dietary Norms

The recommended daily calories for men and women differ. For women, it is 2000 calories and for men, it is 2500. However, those who are trying to lose weight are often put on a 1200-calorie diet. It is also important to focus on a balanced diet and to ensure that you are getting your daily dietary fiber.

5 Tips for Healthy Eating

These dietary guidelines will help you immensely –

1. Eat high fiber starchy veggies – Your main meal should have at least one starchy food. Wholegrain varieties are high in fiber.
2. Eat fresh veggies and fruits – Eat a power fruit like avocado, which will give you nutrients, protein, and fiber.
3. Eat fish – Oily fish like trout, salmon, sardines, herring, and mackerel provides omega-3 fats. They prevent heart disease.
4. Limit sugar intake – Too much sugar increases the risk of weight gain that can cause serious health issues.
5. Cut back on salt – You must also limit your salt intake. Use salt sparingly when cooking. Avoid snacks with a lot of salt.

Follow these daily dietary recommendations, consume important nutrients, take nuts, seeds, fish, fresh fruits and vegetables, and you will be able to stay healthy.