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The Best Exercise For Weight Loss

3 Common Mistakes When Trying To Lose Weight

MY Top 10 Healthy Foods

Eat Breakfast, Lose Weight

Stay Healthy This Winter

Workout Supplementation

5 Weight Loss Tips For 2018

How To Get The Most From Your Training Programme

High Intensity Interval Training

Beginners Guide to Running

Confused About Carbs?

Fat, The Good and The Bad

Calories And Weight Loss

Protein And Weight Loss

Log Your Food To Lose Weight

Post Workout Protein

Foam Rolling For The Shoulder

Health News: Study suggests we need to eat more fat.

The Benefits Of Using A Training Log.

The Motivation Myth

Do You Keep Gaining Weight?

Weight Loss and Eating Out.

Snacks vs Treats, Know The Difference

Damage Control At Christmas.

Fat Free & Low Fat Yoghurts

Chronicles of A Trainer: Chickpeas & Weekends of Doom.

Shoulder Pain & Overhead Pressing

Chronicles of a Trainer:

Good To Know: Oats

Sticking To Your 2020 Vision

Update: Covid-19

Virtual Sit Down with Eoin Lacey

Benefits of Creatine Supplementation

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Calories And Weight Loss

What You Need To Know



A calorie is a unit of energy. So when you eat/drink something, its a way of describing how much energy your body can get from eating/drinking it.

The basic principle of weight loss is creating a caloric deficit. This can be done by consuming less calories then your daily needs, by burning more calories through exercise or by a combination of both.

1 gram of Protein contains 4 calories, 1 gram of Carbohydrate contains 4 calories, 1 gram of fat contains 9 calories. As you can see,  fat contains double the amount of calories than protein and carbohydrates. This does not mean you need to avoid fats! Instead, just make sure to be aware of your overall fat intake. And remember that fats found in oily fish, nuts, olive oil, avocado, eggs and coconut oil can play an important role in weight loss!

While 1 gram of protein contains the same amount of calories as 1 gram of carbohydrate, protein is of more benefit for weight loss. Why?

Simple, the body burns more calories trying to breakdown and digest protein than it does carbohydrates. This is why so many weight loss diets encourage a high protein intake.

It’s important to remember that not all calories are created equally. If you take the above example of protein vs carbohydrates it’s clear as day. Calories from different foods impact on our body in different ways. You will not get away with following a simple “low calorie diet” that puts no emphasis on good quality food.

If weight loss is your goal it is a good idea to start a food log. It allows you to observe eating habits, recognise where things are going wrong and address the issues to make improvements.

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What our clients say

STR3NGTH Sessions

Small group training for women looking to lose weight and tone up.

Nutritional Management

At Ciarán Foy Personal Training we believe that a diet is only successful if the results achieved are longterm.

One to One Weight Loss: Men

Lose the belly and increase muscle definition with our specialised weight loss programmes.

One to One Weight Loss: Women

We specialise in successful weight loss programmes, ensuring that every facet of your health and wellbeing is nurtured.

Active Release Techniques

ART® is a patented soft tissue treatment that allows the practitioner to locate and break up scar tissue following injury.

Orthopaedic Sports Massage

Anybody who partakes in physical actvity can encounter soreness and injury, making this form of massage beneficial for everyone.