Let’s go into the meaning of this widely used term “calorie”. A calorie, just like other units like kilometre or kilogram, is the unit of energy consumed. Have you ever compared the 1Kg of cotton and 1Kg of iron bar? They both carry a weight of exactly 1kg but cotton may require to be put in more quantity than iron to make 1kg. Same is the case with calories. You may get equal calories from a handful of nuts and candies. In fact, just like iron bar, candies will be required in less amount to make the same calories as of nuts. But the thing to be noticed here is “Are the calories from nuts and candies are same, aren’t they?”
The answer is “NO”. The calories you get from nuts are healthy and nutritious. But candies will give you the equivalent amount of unhealthy or you can say “empty calories”. Eating candies and consuming sodas but still being calorie deficit will definitely help you lose weight but “Do you feel healthy this way?” Shedding pounds doesn’t necessarily mean that you’re getting healthy instead by consuming empty calories you will feel drained of energy.
Therefore, it is advised to go for caloric deficit and nutrient dense diet, eating the macros in right proportions, and having sustainable diet to be healthy. One must opt for losing unnecessary and unhealthy fat and building lean muscle. This is comparatively safer way to lose weight yet being healthy. Try to incorporate fitness and healthy eating as an ongoing and continuous process. Make it a lifestyle rather than just a temporary and short term phase or a crash course.