Perhaps on earth there is no person who wants to lose weight never heard the word calorie. While for losing weight this word causes fear. After all, unwanted pounds come from calories, and for anyone on a diet, a significant reduction in caloric content of the menu will definitely lead to perfect body proportions.
Unfortunately, as counting calories is not known to everyone, and this is their mistake: that kind of diet is most effective in comparison with others, there are still many positive sides:
- There are no restrictions in food choices. Dishes are prepared exclusively from their own preferences.
- Calculating calories, self adjusting quantity of food, t.. Zn. the size of the portions.
- The person that counts calories per day can easily follow the fluctuation of his weight, the usual food ration will remain at the same level of calorie, or perhaps a reduction.
How to calculate calories for weight loss: table
- The first thing to understand is that to burn 1 kg of body weight, you need to spend 7700 kcal. The same amount of calories you will need in order to recover 1 kg.
- The best option is to keep a diary of weight loss. In his need to fix all of the results and plans that will be incentive for the achievements. All day you will need to log the portions eaten, so it will be easier to follow a healthy diet.
- At the same time, you will need to record all physical activity, which are held during the day.
- The third table records data on the lost weight.
It should also be noted that the weighing process is carried out daily, in the morning, immediately after waking up. Conducting comparative characteristics of notes in the three tables. A person has the opportunity to determine with diet and amount of physical activity that will help to get rid of extra pounds.
Table of calories for weight loss: calories for 100 g of product
|Melon||45||Sweet bell pepper||19|
|Wheat bread||266||Dried apricots||290|
|Bread from rye flour||375||Prunes||220|
|Meat and poultry||Kcal||Dairy products||Kcal|
|Beef stew||180||Fat yogurt||61|
|Turkey||150||Cow milk, whole||68|
|Sausage var.||250||Ice cream sundae||220|
|Rabbit meat||115||Cream (10% fat)||120|
|Chicken cooked||131||Cream (20% fat)||300|
|Chicken fried||212||Sour cream (10%)||115|
|Beef liver||100||Sour cream (20%)||210|
|Pork chops||265||Parmesan Cheese||330|
|Braised pork||350||Cheese Russian||371|
|Veal||90||Cottage cheese (18% fat)||225|
|Language||165||Cottage cheese with sour cream||261|
|White mushrooms, dried||211||Seeds||580|
|Mushrooms in sour cream||230||Peanuts||470|
|Fried mushrooms||165||Pine nuts||620|
|Fish and seafood||Kcal||Butter sauces||Kcal|
|Carp fried||145||Light mayonnaise||260|
|Pollock||70||Margarine for baking||675|
|Chicken egg-1 PC.||65||Soybean oil||900|
|Cereals and legumes||Kcal||Ready-made salads||Kcal|
|Green peas||280||Carrots in Korean||134|
|Rye flour||347||Salad with squid||240|
|Cocoa||375||Salad with crab sticks||217|
|Barley||342||Vegetable salad (tomatoes. cucumbers, sweet pepper)||30,7|
|Barley||343||Vinaigrette with herring||179|
|Corn||369||Radishes with sour cream||103|
|Soy||395||Salad from sauerkraut||77|
|Beans||328||Herring under a fur coat||193|
|Lentils||310||Salad of young cabbage||120|
Calorie consumption per day
Few people do not know this famous assertion that the number of calories must be less than their consumption. A person who leads a sedentary lifestyle, should follow a diet calorie which is 1200 cal per day, for the fan of an active life tempo, which is engaged in any sport, the menu should be compiled from the register 1800 cal a day.
How to calculate calories for weight loss? A middle-aged man that holds the position of Manager, spends up to 3000 calories a day. A woman of the same age, the same job spends 2400 kcal.
To perform physically challenging work, a man will expend about 3200 kcal, female — 2700.
How to calculate calories for the day? The basis of this diet is the calorie calculation. This is an effective way to reduce weight, while the obtained result is stable than other types of diets.
Consider how to count calories to lose weight. In order to calculate you must use the table of caloric content of products. Do not panic, if in different sources the numbers will vary — these are averages, so the difference of a few calories not significant. The best option is to use a table where there is a wide list of products, and even better, print yourself for clarity and placed in an easy to use, for example, in the kitchen.
Over time, a reading of the calories will become a habit, it will become easier to calculate the required portion. For example, the average cheese sandwich, pork burgers, pies and a brass portion of the garnish will be 370 calories. A small portion of oatmeal, drink coffee with cream and sugar, plus boiled chicken egg — 130 calories.
200 ml freshly squeezed vegetable or fruit juice, milk and spring vegetable slicing — 120 kcal. Tea with sugar or coffee — 70 kcal.
You should realize that weight-loss will not be instantaneous. The result is clearly visible for at least 5 days since you started counting calories.
To taboo are snacking before bedtime. Dinner should be no later than 18:00. For example, you can prepare vegetable salad, oatmeal with raisins and green tea with Jasmine. A few hours before bedtime can drink kefir or natural yoghurt (200 ml). If the feeling of hunger never leaves, you can drink a Cup of tea with mint and honey and eat ½ of an Apple. You can also use a small slice of cheese (20 g).
A full Breakfast is a very important aspect in the diet of calories for weight loss. It should be 1/3 of the daily requirement of calories. Appropriate option would be porridge, boiled eggs, lean kind of meat and a couple of salad vegetables.
In order to eat and this means that the volume of a single serving should be no poorer than before the diet should completely eliminate sugar, white bread, foods high in fat and oil. The best type of cooking any dish — fried or steamed.
Exclude from your menu a few high-calorie items, the amount of consumption of daily calories will decrease by 10-15%. Such products include: baked goods, fatty meats, smoked meats, fats and sugar. The meal is broken into 6 times a day, the volume portion is reduced. This method reduces the calories by another 5-7%.
You have to know! After drinking 200 ml of cool water, you can burn up to 50 calories. This method applies to diet by counting calories. Rule — 2 liters of water a day. Fluid helps the body rid itself of accumulated toxins.
How to count calories for weight loss
For correct counting calorie dishes, you should pay attention to the label of the product. It should be remembered that the caloric content dry and the finished product will be different. For example, the caloric value of 100 g of dry pasta is more than 300 kcal. When cooked, their weight increases, so 100 g of boiled pasta will have almost two times less calories.
Counting calories for weight loss — this means translating each meal in the numerical coefficients. This is not a debilitating starvation, and the correct calculation of individual weight loss programs.
Calculate the number of calories per day for weight loss
Initially, start a notebook in which for one week you must record each meal, respectively, to calculate the caloric value of the dish. To calculate calorie dishes, it is necessary to sum the calories of each ingredient, taking into account its quantity.
Their calorie content can be calculated, knowing the mass of each product and the caloric value of 100 grams of this product.
The next step will be the reduction of the caloric content of each portion, it is necessary to begin the process of daily weighing. It is necessary to achieve results in 200 g of daily weight loss. When he reached the mark, need to stop and not to reduce calories — it will be the individual the necessary calories.
Continuing to eat the prescribed regime, while losing 200 grams per day of excess weight in a month hand weights will show the result of 6 kg less than before starting the diet by counting calories.