Certainly in the land that there is not a man that want to lose weight have not heard the word calorie. For slimming is the word fear. After all, the unwanted pounds to appear is of calories, and for all those who keep the diet, a significant reduction in calorie menu necessarily the ideal proportions of the body.
Unfortunately, as the calorie count, I don't know all, and this is a mistake: it is this type of diet is more effective in comparison with the other, in this case, there are still many positive aspects:
- There are no restrictions in food choice. The dishes are prepared exclusively from their own preferences.
- Calculating the calories, there is the possibility of self-adjustment, the score of food, t. e. amount of servings.
- The man, that counts the calories per day you can easily keep track by the oscillation of the weight, normal nutritious diet will remain in the same around of calories, or possibly a reduction.
How to count calories for weight loss: table
- The first thing you must understand is that for the burning of 1 kg of mass of the body is necessary to spend 7700 kcal. The same amount of calories necessary to recover 1 kg.
- The best option is to keep a journal of weight loss. It needs to capture all the results obtained, as well as the plans, which will be an incentive to reach it. The whole day will make the recording with portions of the ingested, so it will be more convenient to follow the correct feed.
- At the same time, it will be necessary to record and all the physical activities that are held throughout the day.
- In the third table are reported the data about the lost weight.
It's also worth mentioning that the weighing process is performed daily, in the morning, immediately after waking up. Drawing comparisons notes on the three tables. The person has the opportunity to decide on the right diet and amount of physical exercise that complex to help get rid of the extra pounds.
The table of calories for weight loss: the amount of calories in 100 g of product
|Melon||45||Sweet pepper Bulgarian||19|
|Pineapple||44||Cabbage to belocochona||23|
|Strawberries||38||The red cabbage||27|
|- Flavored bread||301||Raisins||270|
|Bread PNestaircase||266||Dried apricots||290|
|Flour Tortilla rye||375||Plums||220|
|Meat and poultry||Kcal||Dairy products||Kcal|
|Carne guisada||180||Kefir bold||61|
|Chest||475||Yogurt without fat||31|
|Peru||150||Cow's milk whole||68|
|Sausage options.||250||Ice cream creamy||220|
|Sausage n/a||380||Sour milk||59|
|The pork loin||430||The business, cultural,enka||85|
|The rabbit meat||115||The cream (10% fat)||120|
|Chicken welded||131||The cream (20% fat)||300|
|Roast chicken||212||Cream (10%)||115|
|The liver meat||100||Cream (20%)||210|
|Pork cutlet||265||Parmesan Cheese||330|
|Roasted pork||350||Cheese Russian||371|
|Sausages||236||The cheese curds tVoronye||380|
|Veal||90||Curd cheese (18% fat)||225|
|Duck||405||Cottage cheese low-fat||81|
|Language||165||Cottage cheese with sour cream||261|
|Mushrooms, dry white||211||Seeds||580|
|Mushrooms cooked||26||Nuts nuts||652|
|Mushrooms to the cream||230||Nuts for earth moving||470|
|Mushrooms fried||165||Nuts, cedar||620|
|Fish and seafood||Kcal||Oil sauces||Kcal|
|Caviar grainy||250||The fat tOPLeNY||930|
|The carp grilling||145||Light mayonnaise, the||260|
|The crabs||70||Margarine to bуtepto bponдNY||670|
|Hake Polish||70||Margarine for baking||675|
|Marine cabbage||16||The corn oil||900|
|The chicken egg 1pcs.||65||Soybean oil||900|
|Egg powder||540||Melted butter||885|
|Cereals and legumes||Kcal||Ready for salads||Kcal|
|Polka dot green||280||The carrot is a woman||134|
|Wheat flour||348||Marine cabbage||80|
|Rye flour||347||Salad with squid||240|
|Cocoa||375||Salad with crab sticks||217|
|Pepлonвка||342||Vegetable salad (tomato. cucumber, sweet peppers)||30,7|
|Barley||343||Salad with herring||179|
|Corn||369||Radish with milk cream||103|
|The soy||395||Salad refuteeconstant cabbage||77|
|Beans||328||The herring under a fur coat||193|
|Lentils||310||Salad of young cabbage||120|
The consumption of calories per day
Little for those who do not know the so-known statement that the number of calories consumed must be less than your consumption. The person who leads a sedentary lifestyle, you should follow a diet of calories which is 1200 calories per day, for a party active of the cycle of rhythm, which is involved in some type of sport, the menu should be composed of accounting 1800 calories per day.
How to calculate the calories for weight loss? A middle-aged man, who occupies the position of manager, passes the 3000 kcal per day. The woman equivalent, with the age rating, for the same job spends 2400 kcal.
To physically perform a complex job, the man is going to spend about 3200 kcal, woman — 2700.
How to count calories per day? The basis of this diet — calorie calculation. This is an effective way to significant weight loss, the result will be more stable than in other types of diets.
Consider how correct to count calories to lose weight. To do the calculation, you must use the table of calories of the products. It's not worth going into a panic, if in different sources, the numbers will be different — it is an average, therefore, the difference in some of calories is not significant. The best option is to use a spreadsheet, where there is an extensive list of products, and even easier, to print for visibility and place at a convenient time for the use of the site as, for example, in the kitchen.
With time, familiarize yourself with the calorie content of the dishes will become a habit, will also become more easy to calculate the portion needed. For example, the average rate of sandwich with cheese, pork chops, wind patty and portions of follow-up, will be 370 kcal. A small portion of oatmeal, a specialty of coffee with cream and sugar, in addition to chicken egg cooked — 130 kcal.
200 ml of juice of vegetable or fruit juice, milk, and spring vegetables and cut — 120 kcal. Tea with sugar or coffee — 70 kcal.
It is worth realizing that the weight reduction will not be immediate. The result is clearly visible after a minimum of 5 days, from the beginning of the calorie count.
The taboo include snacks before going to sleep. The dinner should be after 18:00. For example, you can prepare vegetable salad, oats in water with raisins and green tea with jasmine. A few hours before sleeping you can drink kefir or natural yoghurt (200 ml). If the feeling of hunger does not come out, you can take a cup of tea with mint and honey and eat ½ an apple. You can also consume a small slice of cheese (20g).
A full breakfast is a very important aspect in the diet of calories for weight loss. It should be 1/3 of the daily norm of calories. A viable option will be cereals, ontваpныe eggs, fatty grade of meat in the steam and salad with vegetables.
For oneYestSya, and this means that the amount of a dose should not be SKUNee, than before the diet, it's worth completely eliminate sugar, white bread, products with high content of fat and oil. The best type of preparing any dish — ZapeKanie or in the steam.
Excluding from your menu more calorie points, the number of daily calorie consumption to decrease by 10% to 15%. Such products are: sweets, greasy meats, кonпчeнonсtand, fats and sugar. The food intake is split into 6 times per day, with the amount of servings reduced. This method reduces the reception of calories by more than 5-7%.
You need to know! After drinking 200 ml of fresh water, you can burn up to 50 calories. This method works and to diet, with calorie count. Standard — 2 liters of water per day. The liquid helps the body to free itself from the accumulation of waste and toxins.
How to count calories to lose weight
For the correct counting calorie dishes, it is worth to pay attention on the label of the product. It is worth remembering that the calorie content dry and the final product will be different. For example, the calorie content in 100 g of the dried mass is 300 kcal. When cooking your weight increases, therefore, 100 g of noodles boiled will have almost two times less calories.
Counting calories to lose weight — this means that the translation of each meal with numeric coefficients. Is not tiring, fasting, and the correct calculation of individual weight loss program.
We count with the amount of calories per day to lose weight
Originally placed the notepad, on which along a week, you should record each meal, respectively, to calculate and calories of a dish. For the calculation of the calorie content of the meals, you must add up the calorie content of each ingredient, given their quantity.
Its caloric content it is possible to calculate, knowing that the mass of each product and the calorie content in 100 grams of the product.
The next step will be the reduction is the caloric of each portion, with the need to start the process of weighing daily. You should be able to get the result in 200 g daily of weight reduction. Before reaching this mark, you must stop and don't reduce the calorie content of dishes is and will be the individual, the rate required calories.
Continuing to eat in the mode established when this losing about 200 g per day of excess weight through a month pointers of the scales will show the result of 6 kg less than before starting the diet count calories.