Carbohydrates seem to be the most well-known type of calorie, while proteins, on the other hand, appear to be overshadowed compared to the fame of fats and carbohydrates. However, it is an important type of calorie necessary for muscle development.

Proteins have 4 kilocalories/gram. Most of this type of calorie cannot be produced by the human body and must be obtained through food. The largest sources of protein include egg whites, which provide a substantial amount of protein, as well as nuts, meats, legumes, grains, and dairy products (milk and cheese).

Egg whites are recommended for people who are watching their weight, as their proteins provide a quicker and longer-lasting feeling of fullness.

According to recent studies, men aged 18 to 70 should consume about 56 grams of protein daily to avoid deficiencies. On the other hand, women of the same age should consume at least 46 grams a day. Those looking to build muscle generally consume a lot of protein in their diet.

Unwanted Fats

Fats, as their name suggests, are probably the least desired type of calorie for many. However, they also play an important role in the body's normal functions. For example, the body would not be able to absorb vitamins A, E, D, and K without fats.

They are also an important source of fatty acids and play a significant role in maintaining healthy skin and hair. Protection is another of their functions as they protect other organs from impacts. Additionally, they serve as thermal insulators, which is very important for people living in cold climates.

Fats can be obtained from both animal and plant sources. Some animal fats are found in butter, lard, and fish oil, while plant sources include soybeans, peanuts, sunflower seeds, olives, coconuts, and vegetable oils.

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