How to count calories correctly. Calorie counting: where to start? The Ultimate Guide to Calorie Counting! Physical activity level

Proper nutrition and healthy lifestyle have always been relevant, but recently they have become very popular. A well-structured diet for every day is impossible without counting calories.

If you need to lose weight, then counting calories in combination with exercise is the most effective way to do this.

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Why count calories and in what cases it helps to lose weight

Calories must be counted to understand how much food is eaten. Each person needs a certain number of calories per day. This number is calculated by several methods and is called the daily (daily) calorie intake. This norm also takes into account physical activity, which increases the consumption of calories per day.

• If you comply with the daily caloric intake, then the weight will be stable.
• With a decrease in calories by 20% of the norm, a comfortable weight loss will occur.
• If you exceed the daily norm, the weight will increase.

Nutritionists and trainers say that successful weight loss on 80% depends on proper nutrition—-link to the proper nutrition section—— and only to 20% from physical activity.

It must be remembered that weight loss will only occur with a calorie deficit!

Try to calculate calories for weight loss

There are several basic questions in the theory of calorie counting: how to calculate the basal metabolism and daily calorie requirement, what and when to eat, what proportions to eat.

The most accurate result is muffin-jeor formula, created almost 25 years ago:

P = 9.99*weight(kg) + 6.25*height(cm) – 4.92*age(in years) + constant(different for men and women)

The constant for women is -161, for men +5.

This formula will show the level of basic metabolism - how many calories per day the body needs for normal functioning. To calculate the daily calorie content, the resulting indicator is multiplied by a coefficient (1.2 for a minimum of physical activity, 1.275 for sports 1-3 times a week, 1.55 for training 3-5 times a week).

It is extremely harmful to fall below the basal metabolic rate - the body will burn muscles, the metabolism will slow down, fat will replace the burned muscles and it will be more difficult to lose weight.

Proportions in food are considered the most rational - 20/30/50 ,

• 20% of the diet should be fat;
• 30% - proteins;
• 50% - carbohydrates.

This proportion can be slightly adjusted depending on individual characteristics. But it must be remembered that protein intake should be at least 1 gram per kilogram of weight, fat - at least 30 grams.

One gram of protein is approximately 4 kcal the same with carbohydrates. One gram of fat is 9 kcal.

To burn a kilogram of fat, you need to create deficit calories at 9000, with proper weight loss, care is considered the norm 1-2 kilos per week. If the weight is small or the percentage of fat in the body is close to normal, then weight loss should be at a rate of 1-2 kilograms per month. With faster weight loss, muscle consumption occurs, which is very harmful.

How to choose a diet

Calorie counting allows you to eat almost any food. The main goal is to meet the daily caloric intake. It is recommended to adhere to the above proportion of proteins-fats-carbohydrates - 20/30/50 .

Better to consume healthy foods with minimal processing.

Sources of proteins are: any meat, especially chicken, rabbit and turkey, cottage cheese, low fat cheese, nuts, eggs, fish and seafood, soy and legumes.

The best fat is fish, so you need to enter into the diet oily fish or take fish oil which contains omega-3s—link—-.

Carbohydrates are better to use complex, their sources are fresh vegetables and fruits and cereals. From simple carbohydrates - pastries, soda and sugar - it is advisable to refuse.

Protein must be present at every meal, protein helps stabilize blood sugar levels and supports muscles. Carbohydrates are best consumed in the morning and not eat them at night.

The last meal should be a few hours before bedtime. Before going to bed, if you want to eat, you can drink kefir or eat a boiled piece of boiled chicken breast.

Common Beginner Mistakes

Can be distinguished major mistakes beginners when counting calories for weight loss.

The most common- a sharp decrease in calories. For example, he ate 2500 call, and after the calculation I found out my norm in 1500 kcal. It is strictly forbidden to reduce the daily calorie intake immediately per 1000 kcal- it is harmful to the body and metabolism.

It is more expedient to calculate the average calorie content of the usual diet during the week, and then every week take away from this figure to 100-200 kcal and at such a pace to reach the calculated daily caloric intake. For another week or two, eat in accordance with the daily norm, and then you can already reduce the nomu by 20% and start losing weight.

The second mistake of beginners- measurement of calories "by eye". At the very beginning, it is strongly recommended that all food be measured and weighed.

For this, a high-quality kitchen scale is suitable. For now, you will have to refuse ready-made catering food, the calorie content of such food is very difficult to calculate correctly.

It is better to prepare your own food for the day in the morning and take it with you to work in lunch boxes. In the future, it will be possible to move away from such a strict regime - experience will tell you what and approximately how much you need to eat in order to lose weight or at least not gain weight.

For example, eat 100 grams milk chocolate- This is approximately 600 Kcal (depending on the variety). The average calorie content of an adult's diet is 1500-2000 Kcal. That is, you can eat chocolate and lose weight.

You can eat 3 chocolate bars a day and not gain excess weight(if you do not eat anything but milk chocolate). But will it be good for the body? Obviously not!

Therefore, it is necessary to take into account not only the number of calories eaten, but also usefulness of food. If the body does not have enough vitamins and minerals, the metabolism will slow down, worsen general state health.

As a result, the effectiveness of losing weight will decrease and it will be necessary to further reduce the caloric content of the diet. And this is a vicious circle. Therefore, it is better to eat right from the very beginning and count calories.

Many women dream of losing weight, but the rhythm of life, weak willpower, or excessive consumption of their favorite foods do not allow them to sit on strict diets. They look with envy at their slender friends who eat without restrictions, maintaining their ideal weight. Such magic has a simple explanation - the calculation of calories for weight loss, which allows you to save your figure.

Elena Malysheva, a doctor who developed her own method of losing weight, insists that knowing the daily calorie intake is a step towards quick and painless weight loss. If you learn how to correctly calculate the required daily number of calories, then you can not only lose weight, but also keep your weight within normal limits for many years. It is on this that the Bormental diet is based, which has become so popular in recent years.

That is, you need to understand how many calories the body needs per day, how much is required for certain dishes, and, accordingly, what should be the portion for weight loss.

The total number of calories a person should consume from ready meals and products, depends on the daily (daily) energy consumption.

According to American physiologists Frank Kacha and William McArdle, women use an average of 2,000 calories (the prefix kilo is sometimes omitted), men use 2,800. However, this figure varies significantly depending on age, weight, and especially the type of employment. It will not be right for people with an inactive lifestyle and people-athletes to receive the same amount of energy from the food they eat.

That is why it is important to correctly calculate how much energy you spend per day. When this becomes known, for weight loss you will need to eat less (the process of splitting fats accumulated in the body will start). And to maintain the desired weight - as much as you spent.

Calculation formulas for an ideal figure

An ideal calculator that will allow you to correctly determine the energy expenditure per day should take into account: gender, weight, height, age, vital activity coefficient, muscle and fat body mass.

Some of these indicators are quite difficult to determine, therefore, we will consider options where the formula is simpler.

A great way is the calculators presented on thematic sites (diets.ru). They allow you to make an accurate calculation of the number of calories.

The easiest way to calculate the required rate of food intake, taking into account only sex, weight and age.

The formula presented on diets.ru is as follows:

Women:

• from 18 to 30 years old: (B x 0.062 + 2.036) x 240, where B is weight in kg;
• from 31 to 60 years old: (B x 0.034 + 3.54) x 240;
• from 61 years old: (B x 0.04 + 2.75) x 240;

For men:

• from 18 to 30 years old: (B x 0.063 + 2.9) x 240, where B is weight in kg;
• from 31 to 60 years old: (B x 0.05 + 3.65) x 240;
• from 61 years old: (B x 0.05 + 2.46) x 240;

Example: if a woman aged 25 weighs 60 kg and does not have much physical activity, then her weight loss rate per day \u003d (60 x 0.062 + 2.036) x 240 \u003d 1381.44 Kcal (kilocalories).

On the site diets.ru there is a program with such a calorie content per day, which implies a diet of healthy and tasty dishes.

What is basal metabolic rate and how to determine it

A more accurate formula uses a calculation with the definition of BEO (basal metabolic rate). BEO is the number of calories needed for daily functioning in a calm state (sleep). When calculating it, the weight, height, age and gender of a person are taken into account.

But her calculator does not take into account muscle mass, therefore, for people with large muscle mass (athletes, bodybuilders), the result will be underestimated, and obese people will get an overestimated number. It will be right for them to take into account this feature. The formula looks like this:

• calculation for women: SBI \u003d 655 + (1.8 x height in cm) + (9.6 x weight in kg) - (4.7 x age in years);
• calculation for men: SBI \u003d 66 + (5 x height in cm) + (13.7 x weight in kg) - (6.8 x age in years).

Example: the formula for a woman with a height of 160, weighing 60 at the age of 30 works like this: SBI \u003d 655 + (1.8 x 160) + (9.6 x 60) - (4.7 x 30) \u003d 1378 Kcal per day.

How to calculate activity level?

The level of activity is measured as a ratio that shows how much more energy a person spends per day compared to their total inactivity (BSI). The following coefficients are distinguished:

Let's take the previous example, where we got BOO = 1378 Kcal. If this woman leads an inactive lifestyle, sits at work almost all the time and does not go to the gym, then her activity coefficient = 1.2.

Calculation of the daily calorie requirement = 1376 x 1.2 = 1653.6 Kcal. So, the program for her weight loss should consist of dishes for approximately the same calorie content.

How to determine the calorie content of products using the table

A calculator that will help determine the calorie content of products is simple. There is a special calorie table, which indicates the number of calories per 100 grams (see below).

To find out the energy value of the product, you will need to weigh it and compare it according to the table.

Fruits		Vegetables
apricots	47	eggplant	28
Avocado	100	Green pea	75
Quince	30	Zucchini	18
cherry plum	38	cabbage is common	23
A pineapple	44	Cauliflower	12
Orange	45	Sauerkraut	28
Ap6yz	40	red cabbage	27
Bananas	90	Cauliflower	18
Grape	70	boiled potatoes	60
Cherry	25	Onions (greens)	18
Grapefruit	30	Onion	43
Pear	42	Carrot	33
Melon	45	cucumbers	15
Blackberry	32	Bulgarian sweet pepper	19
strawberries	38	Parsley	23
Kiwi	50	Tomatoes	20
Dogwood	41	Rhubarb	16
Cranberry	33	Radish	16
Gooseberry	48	radish	25
Lemon	30	Turnip	23
Raspberry	45	Salad	11
Mandarin	41	Beet	40
Peaches	45	Pumpkin	20
Plum	44	Dill	30
Currant	43	Horseradish	49
Cherries	53	Garlic	60
Blueberry	44	Spinach	16
Apples	45	Sorrel	27

Meat and poultry		Milk products
Mutton	316	Brynza	261
Ham	366	Yogurt	51
Beef stew	180	Kefir fat	61
Beef	170	Kefir (1.5%)	39
Brisket	475	Fat-free kefir	31
Goose	301	Milk (3.2%)	62
Turkey	150	Whole cow's milk	68
Sausage var.	250	Creamy ice cream	220
Sausage p/c	380	curdled milk	59
Loin	430	Ryazhenka	85
Rabbit meat	115	Cream (10% fat)	120
boiled chicken	131	Cream (20% fat)	300
fried chicken	212	Sour cream (10%)	115
beef liver	100	Sour cream (20%)	210
kidneys	66	Dutch cheese	357
Sausages	160	Cheese Lambert	377
Pork chop	265	Parmesan cheese	330
Pork stew	350	Russian cheese	371
A heart	87	Sausage cheese	267
sausages	236	curd curds	380
Veal	90	Curd (18% fat)	225
Duck	405	Low-fat cottage cheese	81
Language	165	Cottage cheese with sour cream	261

Mushrooms		nuts
Fresh porcini mushrooms	25	Seeds	580
Dried white mushrooms	211	walnuts	652
Mushrooms scalded	26	groundnuts	470
Mushrooms in sour cream	230	Pine nuts	620
fried mushrooms	165	Almond	600
Honey mushrooms	20	pistachios	620
boletus	30	Hazelnut	670
Aspen mushrooms	30

Fish and seafood		Oil, sauces
Caviar granular	250	Melted fat	930
Pollack caviar	130	Ketchup	80
Squid	7S	Mayonnaise	625
Fried carp	145	Mayonnaise light	260
Shrimps	85	Cream margarine	745
Crabs	70	Margarine sandwich	670
Pollock	70	Margarine for baking	675
sea ​​kale	16	Corn oil	900
Perch	95	Olive oil	825
		sunflower oil	901
Eggs		Butter	750
Chicken egg 1 pc.	65	soybean oil	900
Egg powder	540	Ghee butter	885

Cereals and legumes
Green peas	280
Wheat flour	348
Rye flour	347
Cocoa	375
Buckwheat	346
Manka	340
Oatmeal	374
Pearl barley	342
Millet	352
Barley	343
Corn	369
pasta	350
Rice	337
Soya	395
Beans	328
Lentils	310

Also, the table will help determine the calorie content of ready meals. The program is as follows: the weight of each product from the prepared dishes is taken, summed up in the overall result.

Why is counting calories so important?

Calculating the required daily calorie intake is very important for weight loss. With its help, the necessary diet is selected with the composition of dishes you like, a special weight loss program is drawn up. On the diets.ru portal, you can develop an individual program that will help you get rid of extra pounds without harming your body.

The calculation of calorie intake is necessary in order not to harm health.

Do not forget about the dangers of diets. The Bormental diet calculator shows that for weight loss you need to consume from 1000 (for girls with an inactive lifestyle) to 1600 Kcal. But according to WHO data, the minimum daily calorie intake should not be lower than 1200.

To avoid going to extremes low calorie diets, as is possible with the Bormental diet, everything must be calculated correctly. Recipes healthy meals, which will delight you with taste and will not contribute to weight gain, can be found on resources such as edimka.ru, povarenok.ru, misfit.ru.

Desire or need lose weight occur in a lot of people. In order to lose weight as quickly and effectively as possible, people are ready to do almost anything - it’s not for nothing that so many diets go around the network, bizarre, strange, and sometimes completely absurd and unhealthy.

The popularity of various fantastic diets is facilitated by the fact that most people simply do not understand how their own body works. And without an elementary idea of ​​​​the work of the digestive system, it is difficult to choose a proper diet.

One of the most effective ways to lose weight is based on counting calories. This method really works, however, for the correct calculation of income calories it is necessary to have some understanding of how food is absorbed by the body, and how it "works" in it.

The concept of calories

First you need to figure out what it actually is.

Word " calorie” is familiar to anyone who has ever wanted to lose weight. Everyone knows that a lot calories- harmful, little - useful. However calorie– not a substance that can be beneficial or harmful. This is a measure of warmth. One calorie- the amount of heat that is necessary to heat 1 gram of water by 1 degree Celsius at normal atmospheric pressure. Initially, it was used as a measure of heat in relation to fuel - coal, firewood and other things, showing how much energy is released when a certain amount of a particular material is burned. This measure entered dietology only in the 20th century with the spread of the idea of ​​food as "fuel" for the body.

Drawing a simple analogy, we can say that caloric content in relation to food is the amount of energy that is released during the processing of a particular type of food in the digestive system.

Since a lot of energy is released during the digestion of food, kilocalories (Kcal) are used to measure the energy value of food. One kilocalorie equals 1,000 calories. calories.

So, for someone who wants to lose weight, not themselves are terrible calories, but their number. Therefore, in order to lose weight, you need to be able to count calories and do it right.

The energy value of food depends on the amount of nutrients- proteins, fats, carbohydrates, dietary fiber and others.

The energy value of various substances is usually measured in the number of kilocalories per gram:

• the average calorie content of 1 g of fat is 9.29 kcal;
• average calorie content of 1 g of protein - 4.1 kcal;
• carbohydrates - 4.1 kcal;
• carboxylic acids - 2.2 kcal;
• alcohol - 7.1 kcal;
• dietary fiber - 1.9 kcal.

However, before count calories, it is necessary to pay attention not only to the composition of food, but also to how it is prepared. Usually on the packaging of food from the store it is indicated the energy value in kilocalories. But the numbers on the package are the amount of energy that the body will receive if it fully absorbs this product. These figures reflect the energy value of the product "as is". But the degree of assimilation of food is affected not only by its composition, but also by how it is cooked, its consistency, temperature, and so on. Depending on the method of cooking, the proportion of energy absorbed from it may differ by 20-25% from the value indicated on the package.

When counting calories keep in mind that:

• at heat treatment the calorie content of food increases;
• the stronger the food is crushed, the faster and more efficiently it is absorbed;
• mixing a dish consisting of several ingredients increases its calorie content.

This is not surprising: liquid and soft food does not require effort to break it down, respectively, the process of its assimilation is faster, and it is digested almost completely. Solid, raw, unground food requires pre-treatment enzymes, for which additional energy is expended. That is why nutritionists advise those who want to lose weight to eat more raw vegetables and fruits and give preference whole grain bread instead of the usual.

How to calculate the required number of calories

Each person, depending on the physique, lifestyle, level of physical activity, needs a different amount calories. Determine the optimal amount calories for yourself, you can use the Harris-Benedict formula. It looks like this:

Women: BMR = 9.99 * weight (in kg) + 6.25 * height (in cm) - 4.92 * age (number of years) - 161

Men: BMR = 9.99 * weight (in kg) + 6.25 * height (in cm) - 4.92 * age (number of years) + 5

BMR in this formula is the basal metabolic rate.

The BMR is then multiplied by the physical activity ratio:

• 1.2 - minimal physical activity (sedentary work, lack of physical activity in free time);
• 1.45 - average activity (training 4-5 times a week, significant physical activity during the day);
• 1.6 - increased activity;
• 1.72 - high activity;
• 1.9 - very high activity (usually applied to athletes during the competition).

The resulting figure will be your daily norm. calories.

If you are counting on that lose weight, subtract 10-20% from this indicator. If you, on the contrary, want to build muscle mass, add the same amount.

Even if you really want to lose weight faster, in no case do not fall below the indicator that you have obtained in the end! As soon as the body begins to receive less than the required amount of food, it will slow down the metabolic processes and begin to "reserve" calories for the future. As soon as you start eating a little more, the body will instantly perceive the additional calories as an opportunity to "replenish stocks" and translate them into fatty tissue. Thus too much low calorie food may, contrary to expectations, contribute to weight gain.

If you work in a sedentary job, your physical activity is minimal, and the "ideal" amount calories I see 1200 kcal, better play it safe and "throw" an additional 100 kcal. Calorie in 1200 kcal, often mentioned in the description different diets and ways to lose weight - a critical minimum, which is strongly not recommended to cross.

• review your menu and exclude “invisible” foods from it - for example, sugar, milk, honey added to tea or coffee significantly increase the energy value of these drinks;
• when preparing complex dishes from many ingredients, consider the need to calculate the energy value of each product included in its composition;
• when frying, add the calorie content of the oil on which it is fried to the calorie content of the product;
• try to eat fractionally - in small portions, but often. The weight of one portion should not exceed 250 g;
• drink more water - it contributes to the consumption of already received calories. In the process of losing weight, you must drink at least 1.5 liters of water per day;
• keep a notebook in which you will enter data on consumption and consumption calories. This will help you stay on track and eliminate the need for complex mental calculations. It is also useful to record weight changes in a notebook - this will be a good incentive for further work;
• if desired, instead of a notebook, you can install a special application on a computer or smartphone that will help you with the calculation calories;
• To make calculations easier, it is recommended to purchase a kitchen scale. They will show you the exact weight of the product, on the basis of which you can calculate its energy value as accurately as possible;
• if you use a kitchen scale, remember that foods for counting calories must be weighed raw, uncooked. The counting data for raw foods is more accurate and is recommended. However, at the same time, the product should be prepared for consumption as much as possible: meat should be raw, but without a bone, fruits without peel, etc.;
• plan your menu for tomorrow; buy and prepare everything necessary products so that there are no surprises;
• If you think amount calories the day ahead, do not forget to leave a small "backlash" of about 200 kcal - in case of a sudden snack or the need to replace any product;
• do not arrange for yourself the so-called "fasting days"! A sudden reduction in calories will cause a breakdown in the metabolic system and can provoke the body to reduce metabolism and store fat - this is hardly the effect that should be sought.

Count based diet calories- an effective and reliable method of weight loss. Within the daily limit calories you can easily provide yourself with a variety of delicious menu, such a diet does not harm the body, and the kilograms lost at the same time do not return. But to comply with such a diet, self-discipline and strong motivation are needed so as not to “break loose” and not go beyond the calculated calorie content. However, all the limitations and difficulties pay off with an amazing result!

With knowledge of how to correctly count calories in the food you eat, you can easily adjust your diet in order to lose weight without harm to the body. The kilocalorie table will greatly simplify the calculation process for losing excess weight. But how should weight loss people count calories, and why is the system effective? That is what we will be talking about today.

For the effectiveness of the process of losing weight, nutritionists recommend counting the incoming calories so that they do not exceed the indicators of energy consumption. Each table of caloric content of products and ready meals includes a list of food ingredients, the energy value of which is indicated per 100 grams. After reading this article, you will know:

• why and how to count calories in order to lose weight without harm to health;
• a method for calculating individual energy requirements for weight loss;
• categories with the most suitable products for the diet, each of them presents the most complete table of ingredients with KBJU;
• Are there negative calorie foods?
• tricks to keep calories low in recipes.

Why you need to count calories

The ability to count calories is a great way to achieve any goal, whether it's losing weight, maintaining weight, or gaining muscle mass. If you know your calorie intake and own the calculation of incoming energy, you can easily make a diet for the day, including your favorite foods in it.

The main task of the calculations is to provide the body with the necessary amount of energy for the whole day. Let's take a closer look at the methods of calculating the energy value and how to determine the daily individual needs.

Principles of counting calories for weight loss

A table with information on the energy value per 100 grams will help determine the calorie content of foods, but first of all, for weight loss, you need to calculate your daily energy requirement. To do this, you can use several methods, which are listed below.

Why calorie counting is effective for weight loss

If the body receives more energy than it spends, then it begins to accumulate it in the form of fat. At first glance, it seems that there is nothing complicated - you need to severely restrict yourself in food for a week in order to noticeably lose weight. The effect will be, but short-term, and as soon as the food returns to its usual mode, the kilograms accumulate with an increase. Calorie counting is considered a much more delicate method of losing weight because:

• no stress from fasting. Thanks to competent calculation, no strict restrictions on food are foreseen;
• you can include your favorite foods in the diet;
• there are no harmful effects on the body, as the diet will be balanced in terms of proteins, fats and carbohydrates;
• due to self-organization, there is a transition to a conscious healthy eating;
• lost weight is not returned.

• correctly set the calorie content of the diet;
• take into account with the help of applications that can be downloaded for free or a diary all the food you eat;
• take photos of the form and periodically monitor progress.

Algorithm for counting calories for weight loss

Each person is unique, therefore, depending on age characteristics, weight, gender and activity level, an individual need for a certain amount of food is formed. For the convenience of calculating the daily calorie intake for weight loss, you can use a special calculator, the goal for burning fat has already been set inside. You just have to enter the required data:

Calculate your daily calorie intake

How many calories do you need to lose weight:

Your level of physical activity:

Daily rate calories:

According to the Harris-Benedict formula: Kcal

According to the Mifflin-San Geor formula: Kcal

Guidelines for weight loss:

Calorie Range: Kcal

Daily protein intake: gr

Daily fat intake: gr

Daily intake of carbohydrates: gr

Or make your own calculations.

Basal metabolic rate

The basal metabolic rate (from BMR - basal metabolic rate) or basal metabolic rate (BMR) is calculated using the Muffin-Jeor formulas for men and women:

Physical activity coefficient

The basal metabolic rate (BMR) data is multiplied by the physical activity ratio:

Coefficient	Activity level	Activity examples
		lack of exercise, sedentary work, passive lifestyle
	Moderate	for light exercise (non-brisk walking for 30-50 minutes 3-4 days a week, household chores)
		with moderate exercise 3-5 times a week (60-70% of your maximum heart rate for 30-60 minutes per workout)
1,725	Active	for active people exercising 6-7 times a week at moderate to high intensity (70-85% of your maximum heart rate for 45-60 minutes per workout)
	Super high	for very active (heavy / intense physical activity, heavy manual labor, athletics, team sports, 6-7 times a week for 90 minutes or more per workout)

What is a calorie table

Each table has indicators of energy value (kcal) and BJU of various food groups in 100 grams in raw form, i.e. before cooking. It is from these indicators and the weight of products that you need to build on when building a diet for weight loss.

Negative calorie foods

Very often, among people who are losing weight, you can hear about foods with a negative calorie content, for example, vegetables, which require more calories from the body than are contained in the product. In reality, things are different.

In fact, there really is no such thing as negative calorie. Any products contain proteins, fats, carbohydrates or organic acids. Vegetables and herbs, spices and some fruits are those ingredients whose energy value is equivalent to the energy spent by the body on their processing.

During digestion, the body spends a certain amount of energy for this work. It would be wrong to think that the kilocalories from the previously eaten chocolate bar will be spent on processing, for example, grapefruit.

Of all macronutrients, proteins require the largest amount of energy expenditure. eaten chicken fillet for 200 calories requires 140 kcal for its processing. Therefore, only 60 remain “free”. But this has nothing to do with fats and carbohydrates. For example, if you use a spoon vegetable oil, then it will be completely assimilated almost immediately, since the body does not need energy to process it. Food rich in fiber, which is digested for a long time, can be systematically eaten in large quantities for weight loss and hope for a miracle, and then suffer from indigestion.

We can conclude: it is necessary to build your diet so that it harmoniously combines all the nutrients necessary for the normal functioning of a person.

Weight loss food calorie tables

Should be avoided while on a weight loss diet high-calorie foods. Below in the calorie tables are collected exactly those ingredients that can most organically fit into the diet of a losing weight person.

cereals

Products, 100 grams			Carbohydrates, g	Energy, kcal
Cow's milk non-fat 0.5%
Milk 1.5% fat
Milk 2.5%
Low-fat cottage cheese 0.6%
Curd 1.8%
Kefir low fat
Cheese from cow's milk
Cheese "Adyghe"
Whole milk mozzarella cheese
Whole milk ricotta cheese
Suluguni
Chees Feta"
Yoghurt "Activia"
Greek yogurt

Meat, poultry

Animal and poultry meat are the main source of protein in the diet of people who are losing weight. Allocate white meat, which is considered more dietary, as well as red. The absence of carbohydrates is a big plus, but in red meat, you should definitely pay attention to the amount of fat before buying. It is recommended to give preference to the least fatty products.

Products, 100 grams			Carbohydrates, g	Energy, kcal
Beef, tenderloin
Pork, tenderloin
beef liver
Pork liver
beef heart
Beef kidneys
Broilers (chickens) 2 cat.
Chicken 2 cat.
Chicken breast
Chicken legs
Chicken liver
chicken heart
Turkey, breast
Domestic goose, meat
Quail, meat and skin

Vegetables and greens

Greens and vegetables are considered indispensable in the process of losing weight. They contain fiber, which is not absorbed by the body, and the amount of calories and BJU in the products is extremely small. They also improve digestion and quickly saturate the body. You can use any kind of vegetables, a portion of potatoes must be controlled more carefully.

Products, 100 grams			Carbohydrates, g	Energy, kcal
eggplant
Yam (sweet potato)
Sweet potato boiled without peel
Mustard leaf
Ginger root, raw
White cabbage
Sauerkraut
Broccoli
Brussels sprouts
kohlrabi cabbage
red cabbage
Cabbage
Cauliflower
Kale (kale, Kale)
Cabbage collards (Collards)
Potato
Watercress
Green onion
Onion
red onion
Leek
Chard
ground cucumbers
Greenhouse cucumbers
Pickles
Squash
Sweet pepper
parsley greens
parsley root
ground tomatoes
Greenhouse tomatoes
Cherry tomatoes
salted tomatoes
green radish
rosemary fresh
leaf lettuce
celery greens
celery root
Thyme fresh
Jerusalem artichoke
Wakame seaweed (Undaria pinnate) raw
Laminaria ( sea ​​kale) raw
Laminaria (seaweed) dried
Spirulina dried

Nuts and dried fruits

Nuts and seeds are a balanced source of nutrition that must be present in the diet of people who care about their health and figure. They contain polyunsaturated fats that lower bad cholesterol, control hunger, and are a versatile source of protein for vegetarians.

Dried fruits are also very healthy due to their high content of micronutrients, enzymes and plant fibers. With their help, you can satisfy cravings for sweets, but in reasonable quantities. Candied dried fruits should be excluded from the menu at the time of weight loss.

Both of these products are still quite high-calorie, so you need to control their use, fitting into your norm.

Products, 100 grams			Carbohydrates, g	Energy, kcal
roasted peanuts
Brazilian nut
Walnuts
Pine nuts
Cashew fried
raw coconut
Hazelnut (hazel)
almond
roasted almond
almond petals
macadamia nut
pecan nuts
Sunflower seeds, dried kernels
Pumpkin seeds, dried kernels
Hemp seeds, shelled
Hemp seeds, unshelled
Sesame seeds
Flax seeds
poppy seeds
chia seeds
Raw pistachios
Roasted pistachios without oil with salt
Hazelnut (cultivated hazel)
Roasted Hazelnut
dried bananas
Dried cherries
dried pear
Dried melon
Raisin kishmish
Dried figs
dried peach
Prunes (dried plum)
Dried apples

Fish and seafood

Fish and seafood are excellent sources of protein. low calorie products makes it ideal for weight loss. Red fish also contains omega-3s. This type of polyunsaturated fatty acids favorably affects all body functions, which is especially important during weight loss.

Products, 100 grams			Carbohydrates, g	Energy, kcal
Far Eastern flounder
Baltic sprat
Caspian sprat
King crab, meat
Shrimps
Atlantic salmon (salmon)
Milk of fish
Scallop
Red sockeye
sea ​​bass
river perch
Pangasius
Cancer river
Atlantic herring lean
Herring Pacific lean
horse mackerel
Sterlet
Atlantic cod
Pacific cod
blue tuna
Yellowfin tuna (yellowtail)
sea ​​trout
Maritime language

Sweets

In the case of sweets, everything is simple - it is necessary to exclude products that contain sugar. If you really want sweets, then it is better to give preference to dried fruits. Also, the modern market offers a wide range dietary products free of sugar and fructose.

Before buying, be sure to check the absence of these ingredients in the composition and do not forget to write a treat in your food diary. Self-discipline and goal setting must come first, not letting temptations take over.

Fruits and berries

The amount of nutrients, antioxidants and vitamins in 100 grams of fruits and berries is enormous. These products are considered an extremely healthy treat, but do not forget that they contain fructose, which, when consumed in excess, can be converted into fat. Therefore, it is necessary to control the consumption of this food group during the period of weight loss.

Products, 100 grams			Carbohydrates, g	Energy, kcal
apricots
oranges
Grapefruit
Fresh figs
tangerines
Nectarine
Cowberry
Blueberry
Strawberry
Gooseberry
White currant
Red currants
Black currant

Bread and bakery products

During the period of weight loss, it is better to abandon the usual bakery products. There are exceptions in the form of bread from whole grain flour and with bran without sugar in the composition. Together with the product, vitamins, minerals and dietary fiber will enter the body, which have a beneficial effect on the digestive processes.

Another indispensable ingredient in the diet of losing weight is bread, which is also rich in fiber and vitamins. Pay attention to the composition, they should not contain sugar and fructose.

Flour and pasta

pasta from durum varieties wheat, like cereals, are classified as complex carbohydrates, which are an excellent source of energy and an assistant in building a harmonious and healthy body. However, heavy consumption can lead to overweight. For cooking healthy baking it is also recommended to give preference to wholemeal flour.

Products, 100 grams			Carbohydrates, g	Energy, kcal
Wheat flour 2 grades
Whole wheat flour
Seeded rye flour
Peeled rye flour
Rye flour
Pasta made from durum flour
Corn flour
rice flour

Eggs

Eggs are one of the most versatile and affordable foods. They are part of a healthy diet and are relevant in the period of weight loss.

Drink calorie table

All sorts of drinks are present on the menu of any person every day. And it is here that many make mistakes in counting calories, because they do not take into account the calorie content, for example, latte, and in fact milk is added to it, which has a certain energy value. Adding sugar also significantly increases the calorie content of the drink.

Alcoholic drinks

Alcohol blocks the breakdown of protein into amino acids, which reduces fat burning. Alcohol also removes fluid from the body, which interferes with the process of assimilation of protein, neutralizing any goal pursued by a person. Therefore, during the period of weight loss, it is worth abandoning such drinks.

Soft drinks

If the goal is to get rid of excess fat, then all sweet carbonated products should be forgotten for a while, as they contain a large amount of sugar. If you really want to enjoy your favorite taste, then you can treat yourself to products marked “Zero” or “0 calories”. All kinds of juices also include sugar, so it is recommended to give preference to freshly squeezed products.

Products, 100 grams			Carbohydrates, g	Energy, kcal
pineapple
Orange
Birch
grapefruit
Lime, freshly squeezed
Lemon, freshly squeezed
carrot
Apple
Coca Cola Zero
Black grain coffee without sugar
Green tea without sugar
Black tea without sugar

It's no secret that overweight people have a harder time in this life. They experience many problems in the social sphere, they do not want to be hired. Personal life also suffers, it is difficult for them to create their own families.

About the health of such people is a separate issue. Fat people are confirmed to have cardiovascular diseases, they often develop diabetes, and the endocrine system suffers. The skeleton suffers from excess weight, the bones are deformed under the influence of excess weight. Life expectancy is also decreasing.

But the word diet causes awe in everyone, because it means that you will have to experience hunger. No one wants this, everyone would like to leave their usual diet and at the same time lose weight. And it turns out that this is possible, the calorie-counting diet proves that you can lose those extra pounds easily. Before you learn how to lose weight on this diet, you need to get acquainted with how to count calories.

The efficiency of calorie counting

So, counting calories and losing weight is a great idea, since you have the opportunity to eat any dish you like, but in moderation. As a result, you do not feel any hunger, and extra pounds go away forever.

A calorie counting diet is designed for a long time to expel excess weight from the body for good. After such a diet, the weight will not return in an instant.

The daily diet will consist of more healthy foods, as unhealthy foods contain an incredible amount of calories. By consuming it, you feel hungry again after a short time. Therefore, you are unlikely to want to endure such inconvenience. You will subconsciously include less high-calorie, but more nutritious dishes in the menu.

What do you need for a diet

You will have to weigh a lot of food, so you will need to purchase a kitchen scale (for convenience, choose an electronic scale). You can count calories in your mind, but it’s better to do it with a calculator, so you should take care of acquiring this attribute.

Before you learn how to count calories to lose weight, you must know how much a particular product weighs. Each ingredient of the same dish is weighed separately. You have to somehow come to terms with this, even if it seems not very convenient. This inconvenience is then compensated by the loss of extra pounds. After some practice, you will be able to intuitively determine how many calories are in a particular dish. But first you have to work hard.

You should have a table of the calorie content of certain foods before your eyes. You should also look for information on how many kilocalories a particular physical activity burns. All calculations are best written in a notebook.

Don't cut too many calories right away to burn fat. Consider your body structure, age, metabolism, lifestyle before you start cutting calories. In order to lose at least half a kilogram of weight in one week, you need to lose at least 400 calories per day. If you want to lose weight faster, cut back on calories a little more.

Before you start following a diet, you must know how to count calories for weight loss. Get a special notebook and make notes about the food that you ate during the day.

The energy value of any product is calculated by simple mathematical calculations. The calorie content of any product that is available on the shelves of our stores is indicated on the packaging. But there is usually indicated the energy value per hundred grams. For example, you have purchased a fermented milk product and are going to consume it with some fruit. Write down the calories fermented milk product indicated on the package.

Then put the fruits you want to eat on the scale and find out how many calories 100 grams will contain. If you take fruit less than 100 grams, for example 50, then you just need to divide the resulting value by two. Write this entry in your notebook and proceed to the summation. When you add up all the values, then the resulting figure will mean the number of calories that your dish will have.

How many calories do you need to eat to lose weight

This value is affected by basal metabolism, which must be determined in advance. When a person does not move, he still spends a certain amount of calories. This is what you need to find out.

To do this, you must know exactly your height in centimeters and multiply by 1.8. Then measure body weight and multiply this value by 9.6. Those numbers that you manage to add up, add the value 655 to them. For further calculations, multiply the number of your age by 4.7. Now subtract from this number the one you got earlier.

But that is not all. Then take into account your physical activity during the day. If you sit all day in one place, then multiply the figure that you received earlier by 1.2. With sedentary work, but with some physical training (for example, 2-3 times a week) in the gym, you need to multiply by 1.3.

When a person trains a lot, every other day, the multiplication figure will increase to 1.5. For strong physical exertion, multiply by 1.7. People who work in professional sports multiply by 1.9.

Calorie Calculation Example

You are 32 years old, your weight is 70 kg, you do fitness 5 times a week. You do the following calculations:

1. multiply weight 70 by 9.6, you get 672;
2. multiply height 168 by 9.6, you get 633.6;
3. adding 672 + 633.6 you get 1305.6;
4. add 655 to 1305.6 and get 1960.6;
5. age 32 times 4.7 = 150.4;
6. subtract 150.4 from 1960 and get 1809.6;
7. multiply by 1.3 and get 2352.48.

As a result, you have received your calorie intake. This is your basal metabolism, which is not recommended to lower too much in order to avoid metabolic problems. If you lower it by half, then weight loss will give good results, but then the weight may return with other extra pounds.

In order for the fight against excess weight to be most effective, follow the advice of experts. They will help you ease the process of losing weight, keep your peace of mind and quickly achieve results.

1. Keep a food diary as soon as you start using this method. Write only the exact value, not your guesses. Otherwise, it will be difficult for you to achieve the desired result, since your approximate calculation may turn out to be incorrect.
2. Use technological progress to your advantage. Download an app that will help you keep track of calories when you are not at home, but somewhere else.
3. Weigh products correctly, trying to be accurate to the gram, this is quite important. If you count incorrectly, your weight may stand still, as you are missing something.
4. The calorie content of meals varies depending on whether you use raw foods or past heat treatment. A bowl of uncooked rice or buckwheat will have a different amount of calories than cooked rice.
5. Think in advance what you will cook for tomorrow, the day after tomorrow, a few days in advance. Go to the store with a ready list. Take food with calculated calories to work, do not go to canteens.
6. To correctly calculate the calorie content of a dish that has several ingredients, you will need to know the weight of each ingredient. At the end, you need to sum up the total number of calories.
7. Avoid eating out Catering, since it will be difficult for you to calculate the calorie content there. And even if their calorie content is indicated, this indicator may be incorrect.
8. Do not worry too much if in one day you eat more calories than you should. Many people cut calories significantly the next day and endure hunger. In no case should this be done, since the metabolic processes in the body may be disturbed. Just add a little more physical activity, it will bring more benefits to the body.
9. Exercise helps with diet. Therefore, it is worth buying a subscription to the gym or exercising at home on your own. Yoga, Pilates, dancing will also help you lose weight.
10. The daily menu should be balanced. It should contain all the products needed by the body: fish, meat, eggs, vegetables, fruits, cottage cheese, whole grain cereals, bran bread. Feel free to add to the menu pasta if they are made and durum flour.

Choosing the right food

Reduce consumption fatty foods, as it significantly increases the calorie content. The less fat you consume, the less your body needs to eat. And it helps to reduce calories.

Limit your sugar intake. This product awakens the appetite and makes us eat more and more each time. 20 grams of sugar per day is enough to provide all the needs of the body.

Eat more fiber, as it is very satiating and absorbs slowly. In cereals, vegetables and fruits there are a lot of dietary fibers that linger in the stomach for a long time, while a person will not experience hunger. It is enough to eat quite a bit of porridge to get enough and feel cheerful.

What are the benefits of a calorie counting diet?

Check in, than learn the benefits of this diet, learn about its disadvantages. At first, you will have to walk everywhere with a notebook, write down a lot in order to count calories for weight loss. But this also has its pluses. You may refuse a piece of cake just because it is difficult to calculate its calorie content. As a result of a rigorous calculation, you will find a beautiful figure and good health.

By counting calories, you will understand how excess weight accumulates. And your heredity or the notorious wide bone is not at all to blame for this, the biggest enemy is overeating. The body simply does not need the number of calories that you loaded it daily. As soon as you reduce them, the body begins to expend energy from fat reserves.

With such a diet, you can afford a piece of cake, but this will mean that you will have to limit yourself to other foods. Therefore, subconsciously you want to choose foods with fewer calories, which means switching to a healthier diet. You will look at the interchangeability of products in order to consume healthier and lower calorie foods. At the same time, a person has the opportunity to choose - and this is quite important.

After a while, you get used to counting calories and it becomes the norm to control your diet. And this cannot but be beneficial.

Obesity is a global problem today. For several decades, such a problem did not exist at all, but today in many countries overweight can be compared to an epidemic. Moreover, more and more overweight children appear, so their health is in danger from working childhood. Therefore, the global health community recommends taking this issue more seriously and avoiding excess weight.

Proper nutrition is of paramount importance in maintaining optimal weight, followed by exercise. Calorie counting will effectively help fight extra pounds, which means improving your health and well-being. At the same time, you don’t have to limit yourself to starvation and give up your favorite food - all food is simply cut in quantity. Overeating is to blame for all our overweight troubles. Weight gain due to some disease also occurs, but only in rare cases. A calorie counting diet gives you a chance not only to solve the problem of being overweight, but also to lead a fulfilling life, work productively and have your own family.