Calorie is a unit of energy consumption and energy consumption by the body. A calorie is a certain unit of fuel for the body, which is necessary for normal life, heat production, food processing and other activities. Today we will touch on the topic of why it is so important and how to correctly calculate calories when losing weight.
The main thing in the article
Why is it important to count calories for weight loss?
In order for the weight to start to go away, you need to create a small one. It is a small deficit, because with a large weight loss, health problems can arise, in particular with the heart. The skin will sag, as collagen does not have time to develop and tighten the dermis.
There is another formula that takes into account physical activity:
How to count calories according to the table of ready meals?
- Mono-diets are most dangerous because their list of products is limited, and therefore the chance to break loose increases. More effective nutrition is balanced, when healthy and wholesome foods predominate in the diet, less empty ones are used that do not carry any benefit, but momentarily satisfy the feeling of hunger: cake, ice cream, cakes, buns, sweets and other sweet ingredients.
- It is very important to compose your diet so that its calorie content corresponds to what you calculated for yourself. To do this is very simple, you need to look at the table and find your product.
- One more rule about the distribution of fuel by time of day should be taken into account. In the morning you should eat at least 1/4 of the total amount of calculated calories, at lunch - 1/3, and dinner should not be heavy, its calorie content is approximately equal to 15% of the total calculated amount.
- If only products are presented in the table, then they need to be added to each other, and then calculate the total amount of calories per dish. It should be noted that the table shows values per 100 g of the product. Therefore, if you have less, then you need to take this into account and calculate according to the weight of your product.
Calorie table of ready meals per 100 grams
Below we invite you to take a look at the tables that calculate the calories, proteins, fats and carbohydrates of different dishes per 100 grams of product. It is important to consider that if you add dressings to a salad or oil, then the calorie content will increase. The same applies to cereals and side dishes - 10 grams of butter doubles the calorie content.
First course calorie table
As can be seen from the table, the lowest calorie content falls on the first courses, consisting of dietary meat and vegetables. Calorie content may increase depending on the composition of the dressing and in general its availability.
Reception of first courses usually takes place at lunchtime. It is during this period of time that you need to get enough of a large amount of proteins, carbohydrates and fats.
porridge calorie table
Porridge in the classic version is consumed in the morning, often for breakfast. Breakfast should consist of a large amount of slow carbohydrates so that your body is saturated with energy throughout the day. Also, do not forget about proteins and fats.
Note that the calorie calculation is based on the addition of butter, sugar, and other sweeteners.
Side dish calorie table
The side dish is usually added to meat or fish as complex carbohydrates so that the body has enough energy for the rest of the day.
Please note that added sauces and dressings will increase the total number of calories.
Calorie table of ready-made meat dishes
Based on the presented table, it can be seen that fried foods contain not only a lot of fat, but also a high total amount of calories per 100 grams of food. The lighter the food is cooked, the fewer calories it contains and the more beneficial it is for the body.
Calorie table of poultry dishes
Poultry, in comparison with other types of meat, is the least high-calorie, and some of its varieties are dietary. Based on the table, it can be seen that turkey meat contains many times less calories than pork or chicken meat.
Calorie table of fish dishes
Fish is not only a source of phosphorus, but also the main competitor of meat in terms of protein content. And the minimum calorie content makes dishes more in demand for women who want to acquire a slim figure.
salad calorie table
|
Salad name |
Proteins, gr | Fat, gr | Carbohydrates, gr | Calorie content kcal per 100 gr |
| From tomatoes, cucumbers and peppers | 1 | 0,8 | 4,9 | 22,3 |
|
From tomatoes and cucumbers with sour cream |
1,2 | 4,6 | 3,1 | 58 |
|
From tomatoes and cucumbers with vegetable oil |
0,8 | 7,6 | 4,8 | 89,6 |
|
From tomatoes and cucumbers with mayonnaise |
0,8 | 15,4 | 4,9 | 144,5 |
| Radishes with sour cream | 1,9 | 5 | 6,6 | 70 |
| Tomatoes with garlic | 3,8 | 1,8 | 10,2 | 70,8 |
| From fresh cabbage with apples | 1,4 | 0,1 | 6,2 | 33,2 |
| Sauerkraut | 1,7 | 0,1 | 5,4 | 27,4 |
| From sauerkraut and beets | 1,8 | 0,1 | 8,2 | 40,6 |
| Vinaigrette vegetable | 1,6 | 4,8 | 6,7 | 76,5 |
| Vinaigrette with herring | 4,6 | 6,8 | 10,4 | 119,6 |
| Beetroot with prunes, nuts and garlic | 7,6 | 15,2 | 30,9 | 281 |
| With crab sticks and corn | 4,9 | 2,7 | 9,7 | 102 |
| Greek | 4,1 | 17,4 | 4,2 | 188,4 |
| Olivier with sausage | 5,5 | 16,5 | 7,8 | 198 |
| Herring under a fur coat | 8,2 | 17,9 | 4,1 | 208 |
| Tenderness | 5,9 | 8,8 | 30,2 | 213,5 |
| Kremlin | 5,9 | 21,8 | 8,4 | 251 |
| Mimosa | 6,6 | 27,8 | 4,6 | 292 |
| Caesar | 14,9 | 16,8 | 25,9 | 301 |
| Capital (meat) | 15,6 | 25,8 | 4,6 | 324 |
Vegetables are necessary for the body to process other food. They are an indispensable source of fiber, which is involved in the processes of digestion. And the fewer components in the salad, the more dietary its composition.
Second course calorie table
Calorie table for sauces and dressings
| Sauce name | Proteins, gr | Fat, gr | Carbohydrates, gr | Calorie content, kcal per 100 gr |
| Adjika | 1 | 3,7 | 5,8 | 59 |
| anchovy oil | 17 | 18 | 0,3 | 235 |
| orange sauce | 0,6 | 4,6 | 3 | 55,3 |
| Wasabi | 0 | 9 | 40 | 241 |
| Dutch | 2,4 | 10 | 4 | 114,5 |
| Table mustard | 10 | 5,3 | 3,5 | 139 |
| Mushroom | 1 | 6 | 3 | 69 |
| mustard dressing | 1,2 | 31,3 | 7 | 312 |
| salad dressing | 0 | 47,5 | 5,2 | 447 |
| Marinade vegetable without tomato | 1,2 | 7,8 | 12 | 120 |
| Vegetable marinade with tomato | 3,2 | 8,7 | 13,7 | 143 |
| mustard oil | 1 | 79 | 2 | 722 |
| Oil green | 1 | 61 | 3 | 558 |
| Oil with sprats and sardines | 3 | 57 | 3 | 539 |
| Lactic | 3 | 11,5 | 7,5 | 143 |
| White for fish | 15 | 7 | 5,5 | 149 |
| White with egg | 13 | 18,5 | 5 | 236 |
| Mushroom sauce with tomato | 2,8 | 10 | 9 | 134 |
| From butter and hard boiled egg | 5 | 39 | 1,5 | 376 |
| from celery | 2,8 | 21,6 | 10,3 | 244 |
| From horseradish | 2 | 10 | 8,5 | 132 |
| From champignons with cream | 4 | 14,7 | 4 | 163 |
| Cranberry | 0 | 0 | 12,6 | 51 |
| Red sweet and sour | 14 | 5,6 | 35,5 | 240 |
| Mayonnaise | 2 | 72 | 2,6 | 665,5 |
| sour cream | 2,8 | 32 | 6,5 | 326 |
| horseradish sauce | 0,9 | 4,6 | 5 | 64 |
| cheesy | 6 | 11 | 5,5 | 141,5 |
| Egg-butter | 3 | 34 | 0,6 | 321 |
Calorie desserts in the table
| Name | Calorie content, kcal per 100 gr | Proteins, gr | Fat, gr | Carbohydrates, gr |
| Jam | 286 | 0,4 | 0,2 | 74,5 |
| waffles | 425 | 8,2 | 19,8 | 53,1 |
| Hematogen | 252 | 6,2 | 2,8 | 75,5 |
| Dragee fruit | 388 | 3,7 | 10,3 | 73,4 |
| Zephyr | 295 | 0,7 | 0 | 77,3 |
| Iris | 384 | 3,1 | 7,7 | 81,2 |
| Caramel | 291 | 0 | 0,2 | 77,3 |
| Chocolate candies | 576 | 3,9 | 39,7 | 54,6 |
| Marmalade | 289 | 0 | 0,2 | 77,1 |
| Honey | 312 | 0,6 | 0 | 80,5 |
| ice cream ice cream | 223 | 3,6 | 15,1 | 20,5 |
| Creamy ice cream | 182 | 3,6 | 10 | 19,5 |
| popsicle ice cream | 278 | 3,6 | 20 | 19,5 |
| Paste | 301 | 0,6 | 0 | 80,1 |
| oatmeal cookies | 430 | 6,5 | 14,1 | 71,1 |
| Butter cookies | 437 | 10,5 | 5,2 | 76 |
| puff pastry | 543 | 5,7 | 38,3 | 46,8 |
| Biscuit cake | 388 | 4,9 | 9,1 | 84,1 |
| Gingerbread | 333 | 4,4 | 2,9 | 77,1 |
| Sugar | 377 | 0,2 | 0 | 99,6 |
| Sunflower halva | 519 | 11,4 | 29,3 | 54,6 |
| Dark chocolate | 546 | 5,2 | 35,6 | 52,4 |
| milk chocolate | 552 | 6,7 | 35,6 | 52,4 |
As can be seen from the table, sweets and all kinds of desserts have a high calorie content, as well as a lot of carbohydrates. But these carbohydrates are simple, they are quickly absorbed into the blood and processed by the body. Consequently, you quickly become satiated, but after a while you become hungry. Such dishes should be reduced, firstly, because they do not bring any benefit to the body. And secondly, you can’t get enough of them, there will always be few of them.
Calorie table of flour and bakery products
Bakery products have an average calorie content. But keep in mind that some products are made from processed wheat varieties, while others are made from durum cereals. If you want to switch to a proper and balanced diet, then it is better to give preference to products made from rye, buckwheat, oatmeal.
Calorie drinks in the table
| Name | Calorie content, kcal per 100 gr | Proteins, gr | Fat, gr | Carbohydrates, gr |
| apricot juice | 39 | 0,9 | 0,2 | 9,2 |
| Pineapple juice | 48 | 0,2 | 0,2 | 11,4 |
| Orange juice | 36 | 0,9 | 0,1 | 8,4 |
| Grape juice | 56 | 0,3 | 0 | 14,5 |
| Cherry juice | 49 | 0,5 | 0 | 10,6 |
| Pomegranate juice | 58 | 0,2 | 0 | 14 |
| cocoa with milk | 377 | 24 | 17 | 33,1 |
| Bread kvass | 26 | 0,2 | 0 | 5 |
| Cola | 40 | 0 | 0 | 10 |
| Coffee with milk | 56 | 0,8 | 1 | 11 |
| Lemonade | 24 | 0 | 0 | 6,1 |
| Lemon juice | 18 | 1 | 0,1 | 3,2 |
| carrot juice | 31 | 1 | 0,1 | 6,5 |
| Peach juice | 37 | 0,8 | 0,1 | 9,1 |
| Non-alcoholic beer | 22 | 0 | 0 | 4,1 |
| Green tea | 0 | 0 | 0 | 0 |
| Black tea without sugar | 0 | 0 | 0 | 0 |
| Black tea with lemon and sugar 2 tsp. | 41 | 0,8 | 0,7 | 8,3 |
| Black tea with condensed milk 2 tsp. | 112 | 2,4 | 2,4 | 19,3 |
| Energy drink | 47 | 0 | 0 | 11,4 |
| Apple juice | 42 | 0,5 | 0,4 | 9,7 |
As can be seen from the table, during the diet, and indeed, it is better to drink tea or juice. The additional sweet ingredients bring not only a pleasant taste, but also a significant weight to calories.
Complete table of caloric content of ready meals free download
Presented here complete table of calorie content of ready meals, you can download it and use it when calculating your KBJU.
McDonald's calorie content of dishes: table
McDonald's has a handy calorie counting system. This is convenient because choosing certain products, you will always know how much you ate. But as you can see from the table, the food in the institution is very high in calories.
Burger King food calorie table
The fast food restaurant chain has high-calorie food, as its composition mainly includes baked goods with meat. But do not get carried away with fast food, because it will not affect the body in the best way.
Diet and calculation of caloric content of products according to Bormental
- Excess weight often comes from overeating. Stress, depression, or vice versa a good mood - all this is fixed by a good portion of food. And no matter what, the main thing is to seize the pain, and it will become good - this is what most people think. But for the body this is an unbearable burden, it deposits unnecessary components in the form of fat, which, with frequent abuse, becomes very large.
- The Bormental diet is based on reducing calories to 1200 per day. But it should be borne in mind that this calculation was made for people with a sedentary lifestyle. If you lead an active rhythm of life, the calorie content should be increased by about 500 kcal.
- The essence of the diet is that there are no restrictions, as such. You can afford to eat whatever you want. But the main thing is to keep within 1200 kcal. You also need to keep a food diary in which you will enter all the foods consumed per day.
Calorie table of ready meals according to Bormental 
- If you have chosen Bormental nutrition, then you must definitely use the calorie table.
- The specialists of the Bormenthal Center recommend drinking a glass of warm tea after each meal so that the feeling of satiety lasts longer.
- Reduce foods high in fat.
- Increase the amount of building material - protein in the diet.
- Include more vegetables in each meal, and if possible, replace sweets with fruits.
- Meals should be divided into 6-8 meals, three of which are main, and the rest are snacks.
- It is better to get rid of bad habits, without them not only the body will look better, but also the skin, and hair, and your mood.
Counting calories for weight loss: video
Most calories are found in fats, so the most high-calorie foods are not at all carbohydrate bread and potatoes, but fatty ones - butter, fatty meat and cream cakes.
Highest calorie content of all foods Sunflower oil (900 kcal), butter (750 kcal), bacon, fatty pork, raw smoked sausage (470 kcal), mayonnaise (630 kcal), nuts, chocolate and cream-filled confectionery have. 
Fortunately, sunflower oil is not drunk in glasses, but you should not cook fatty meat on it, otherwise the calorie content of the dish will increase significantly.
Hidden fats are especially dangerous. If the fat can be cut off from the pork tenderloin, the fat skin can be removed from the chicken, and the schnitzel (337 calories per 100 g) can be blotted with napkins, then the cream-soaked cake is unlikely to be secure. For example, 100 g of Napoleon cake contains 550 kcal!
Also high in calories beef, lamb, half-smoked sausage, boiled sausage (doctor's - 260 kcal), cheese, sour cream, fatty cottage cheese, herring, bread (rye - 214 kcal, white - 250 kcal), pasta, sugar, honey, jam.
When choosing cheese in a store, be sure to look at its fat content. The higher the percentage of fat in cheese, the more calories it has. In some soft varieties of French cheese, the fat content reaches 75%, these are the so-called triple fat cheeses. Traditional Brie cheese has a fat content of at least 45%. The calorie content of cheese can be recognized by its appearance. The fatter the cheese, the softer and more delicate its texture, the easier it is spread.
Of the hard cheeses, the most dietary varieties are Camembert, Mozzarella and Lithuanian, and the most high-calorie is Cheddar cheese - 400 kcal, fat content 45-48%!
Pasta is not so dangerous if you do not add oil and fatty sauces to them, of which the most satisfying are “4 cheeses” and “Carbonara”. So that the pasta is digested more slowly, and not completely, they should be slightly undercooked. Durum wheat pasta contains slower carbohydrates, i.e. those that are more slowly absorbed compared to cheap pasta from soft varieties.
Moderate calorie compared to other foods have chickens, chicken, turkey, rabbit meat, chicken eggs (157 kcal), sturgeon, bold cottage cheese.
Even less calories milk, kefir, low-fat cottage cheese, yogurt, cod (75 kcal), pike perch, pike, hake, flounder, berries (except cranberries), fruits and vegetables.
Foods with a high water content have the lowest calorie content. The more water in vegetables, the lower their calorie content. The fiber content also affects the calorie content. The more fiber, the lighter the product. You can artificially add fiber, for example, in the form of bran, to any dish. This will reduce its calorie content. A light vegetable salad is a good start to lunch. Vegetables fill the stomach and create a feeling of satiety.
The most non-caloric foods- these are zucchini, cabbage, cucumbers (15 kcal), radishes, turnips, lettuce, tomatoes (19 kcal), sweet peppers, pumpkin, cranberries, mushrooms, for example, champignons.
The energy value of foods is quantified using a unit of measurement called a calorie. It has been established that the protein and carbohydrate components of food contain 4.1 kilocalories (kcal) per 1 gram, fat is more energy-intensive and contains 9 kilocalories per 1 gram.
Thus, the total calorie content of the product is calculated by the formula:
Calories = 4.1 x Protein + 4.1 x Carbs + 9 x Fat
Meat products
Meat products practically do not contain a carbohydrate component, they are rich in proteins and fats.
Animal fat, when consumed in excess, can provoke an increase in cholesterol levels and the development of atherosclerosis. However, meat products should not be abandoned - meat and eggs contain a complete set of essential amino acids that the body needs to form muscle mass.
For a healthy diet, choose lean meats and egg whites. Calorie table of meat products:
| Meat products | ||
| Beef | 187 | Braised: 232 Fried: 384 |
| Pork | 265 | Braised: 350 Fried: 489 |
| Mutton | 294 | Braised: 268 Fried: 320 |
| Chicken breasts | 113 | Boiled: 137 Fried: 157 |
| Chicken legs | 158 | Boiled: 170 Fried: 210 |
| Duck | 308 | Baked: 336 |
| goose | 300 | Baked: 345 |
| Eggs | 155 | Fried: 241 Boiled: 160 |
| Egg white | 52 | Boiled: 17 Fried: 100 |
| Egg yolk | 322 | Boiled: 220 |
| Ham | 365 | |
| boiled sausage | 250 | |
| Smoked sausage | 380 | |
| sausages | 235 |
Milk products
Milk is a source of protein, some fat-soluble vitamins and minerals.
Dairy products provide the body with beneficial probiotics that improve bowel function.
Cottage cheese provides the body with the slow protein casein, and cheese holds the record for calcium content among all foods. Calorie content of dairy products per 100g:
Fish and seafood
Fish is rich in proteins and fats, however, in contrast to fats from meat, fish oils are good for blood vessels and the heart due to their significant content of omega-3 fatty acids.
Seafood contains almost no fat - it is a high-quality protein product. Calorie content of fish and seafood in the table:
| Fish and seafood | Calorie content in 100 g of raw product | Calorie content in 100 g of cooked product |
| Red caviar | 250 | |
| Black caviar | 235 | |
| Shrimps | 95 | Boiled: 95 |
| squids | 75 | Boiled: 75 |
| crayfish | 75 | Boiled: 75 |
| Carp | 45 | Fried: 145 |
| Keta | 138 | Fried: 225 |
| Salmon | 142 | Fried: 155 Smoked: 385 |
| Bream | 48 | Boiled: 126 Dried: 221 |
| Pollock | 70 | Fried: 136 |
| Perch | 95 | Braised: 120 |
| Herring | 57 | Salted: 217 |
| Sprats | 250 |
Vegetables
Almost all vegetables are low in calories, with the exception of starchy vegetables such as potatoes and corn.
Vegetables contain insoluble fiber, which is not absorbed in the digestive tract, but makes it work properly. Give preference to fresh vegetables or process them to a minimum. Vegetable calories:
| Vegetables | Calorie content in 100 g of raw product | Calorie content in 100 g of cooked product |
| cucumbers | 15 | Salted: 11 |
| Tomatoes | 20 | Salted: 32 |
| Onion | 43 | Fried: 251 |
| Zucchini | 24 | Braised: 40 |
| eggplant | 28 | Braised: 40 |
| Potato | 80 | Boiled: 82 Fried: 192 Baked: 90 |
| Cabbage | 23 | Braised: 47 Salted: 28 |
| Broccoli | 28 | Boiled: 28 |
| Carrot | 33 | Braised: 46 |
| Mushrooms | 25 | Fried: 165 Marinated: 24 Dried: 210 |
| Pumpkin | 20 | Baked: |
| Corn | 101 | Boiled: 123 Canned: 119 |
| Green pea | 75 | Boiled: 60 Canned: 55 |
| Greenery | 18 | |
| Beet | 40 | |
| bell pepper | 19 | |
| Radish | 16 |
Fruits and berries
Fresh fruits, like vegetables, are high in fiber. In addition, fruits and berries are rich in useful vitamins and antioxidants that support the proper functioning of all systems in the body and prevent the development of many diseases.
| Fruit | Calorie content in 100 g of raw product | Calorie content in 100 g of cooked product |
| Apples | 45 | Jam: 265 Dried: 210 |
| Pear | 42 | Jam: 273 Dried: 249 |
| apricots | 47 | Dried apricots: 290 |
| Bananas | 90 | Dried: 390 |
| oranges | 45 | Candied fruits: 301 |
| tangerines | 41 | Candied fruits: 300 |
| Lemons | 30 | Candied fruits: 300 |
| Grapefruit | 30 | Candied fruits: 300 |
| Cherry | 25 | Jam: 256 |
| Plum | 44 | Jam: 288 Dried: 290 |
| Raspberries | 45 | Jam: 273 |
| Strawberry | 38 | Jam: 285 |
| Currant | 43 | Jam: 284 |
| Gooseberry | 48 | Jam: 285 |
| Grape | 70 | Raisins: 270 |
| Kiwi | 59 | Dried: 285 |
| Mango | 67 | Dried: 314 |
| Peaches | 45 | Jam: 258 |
| Melon | 45 | Candied fruits: 319 |
| Watermelon | 40 | Candied fruits: 209 |
| A pineapple | 44 | Dried: 268 |
| Garnet | 52 | |
| Avocado | 100 |
Beverages
Water, coffee and tea without milk and without sugar have zero calories.
All other drinks are quite energy-intensive and should be taken into account when calculating the daily calorie content. Pay attention to the calorie content of alcoholic beverages. The alcohol contained in them is estimated at an energy intensity of 7 kilocalories per 1 gram. This is less than that of fats, but almost twice as much as that of proteins and carbohydrates.
Nuts and seeds
Nuts and seeds are rich in vegetable proteins, fats and fiber.
This is a very high-calorie product, but you should not completely abandon it, since nuts contain many nutrients.
Seeds can be sprinkled on a salad, and a handful of nuts can be taken with you and used as a healthy snack. How many calories are available in nuts and seeds:
Cereals and legumes
Cereals supply what the body needs for a balanced diet.
Consuming slow-acting carbohydrates prevents a spike in blood glucose and keeps you full for hours. In addition to carbohydrates, legumes contain a large amount of vegetable protein. Calorie content of cereals and legumes per hundred grams:
Flour products and sweets
These products have practically no nutritional value, but they are very energy intensive.
When losing weight, the amount of flour products and sweets is recommended to be reduced to a minimum or completely abandoned. Such products do not contain nutrients, have a significant value of the glycemic index, supply the body with fast carbohydrates and "empty" calories, which are more likely to be stored as fat. Calorie sweets:
Sauces
Sauces and various dressings are usually added to salads or used with meat. Since many of them are quite high in calories, this fact should be taken into account when calculating daily calories. Sauce calorie table:
The Best Products for Weight Loss
The main goal of weight loss is to saturate the body with nutrients without adding unnecessary calories.
Pay attention to products with a low fat content, the method of preparation of the dish also matters. It is preferable to steam, boil or bake in the oven.
The best products for weight loss in the table:
| Product category | Recommendations |
| Meat products | Choose boiled chicken breasts or cook lean beef or lean pork in the oven. Egg white should be separated from the yolk to reduce the calorie content of the product. Avoid all processed meats. |
| Milk products | Opt for low-fat milk, cottage cheese, yogurt, and kefir to fill your body with protein without the extra calories. |
| Fish and seafood | Steamed or grilled fish and seafood can be added to the diet without restrictions. |
| Vegetables | Reduce your consumption of potatoes and corn. Prefer to use fresh vegetables for salads or steam them. |
| Fruit | Eat fresh fruit only. Fresh fruits are low in calories, with the exception of avocado and banana, but high in fructose, which is a fast carbohydrate. If you want to lose weight, consider this fact. |
| Beverages | Water, coffee and tea without milk and without sugar in unlimited quantities. Other drinks should be avoided during the period of weight loss. |
| Nuts and seeds | No more than 10 nuts per day, taking into account their calorie content in the daily diet. |
| Cereals and legumes | Boil porridge in water. Complex carbohydrates should not be avoided when losing weight - without them, you will quickly break loose and break the diet. |
| Flour products and sweets | Refuse for a period of weight loss and limit after this period. |
| Sauces | For salad dressing, it is enough to sprinkle it with vegetable oil, vinegar or lemon juice. |
Best Mass Gaining Foods
To build muscle mass, you should increase the daily intake. This, however, does not mean that you need to eat all high-calorie foods in a row.
For a healthy diet, focus on complete proteins and complex carbohydrates.
| Product category | Recommendations |
| Meat products | Along with boiled breasts, make scrambled eggs, as well as steaks and lean meat chops. |
| Milk products | Any dairy products are allowed, but it is better to focus on whey protein and cottage cheese as a source of casein. |
| Fish and seafood | Boiled, fried and steamed fish and seafood. |
| Vegetables | Limit your consumption of fresh vegetables, as the fiber will prevent digestion of the food you eat. |
| Fruit | Limit sugary fruits due to fast carbs or use them after your workout. |
| Beverages | Give up alcohol - it suppresses protein synthesis in the body and reduces the ability of muscles to recover after a workout. |
| Nuts and seeds | Limit your portion size as nuts are difficult for the body to digest and will cause discomfort in the digestive tract if consumed in large amounts. |
| Cereals and legumes | Oatmeal, buckwheat and lentils have a moderate glycemic index and provide the body with many beneficial micronutrients. |
| Flour products and sweets | Limit these foods due to fast carbohydrates. Can be used as a cheat meal or immediately after a workout. |
| Sauces | Give preference to vegetable oil - in artificially prepared sauces there are a lot of preservatives and salt. |
Counting the calories of food you eat is a tedious task. Also, it doesn't always make sense. The best way to avoid weight gain, as opposed to using calorie arithmetic, is a more thoughtful menu. For example, the exclusion of sugars from it, which cause fluctuations in blood glucose levels, stimulate appetite or increase the amount of satiating dietary fiber.
However, it is worth knowing which foods will deliver the greatest energy charge to the body, if only in order not to overdo it with them.
Calorie foods.
Fat.
Fat is the most powerful "energy": 100 grams of this product contains up to 880 calories. It is disgusting to some people, and it does not appeal to the smell, but in some respects, fat is healthier than vegetable oils.
Contrary to popular belief, it is composed mainly of monounsaturated oleic acids, which is similar to olive oil. The amount of saturated fatty acids in it does not exceed 40%, of which 35% are stearic acid with a characteristic property to lower the level of "bad" cholesterol in the blood.
The exact proportion of these compounds depends on the animal from which the fat was obtained, and on what it was fed, as well as on the method of heating the fat. Goose fat is considered the healthiest, and it is the only animal fat recommended for an anti-atherogenic diet.
Butter.
This product is best bought from a rural housewife. The oils available on store shelves are often mixed with vegetable oils, which the manufacturer does not always consider it necessary to inform customers about.
At 82% fat, butter contains about 750 calories. That's even 500 calories more than some margarines. That, however, does not speak about the benefits of the latter. Unlike margarine, butter contains only trace amounts of harmful trans isomers. But it has in its composition butyric acid - a valuable compound with antitumor and antiviral properties.
Studies have shown that butyrate (salt of butyric acid) is very useful in the regeneration of the intestinal mucosa and the restoration of normal physiological functions of the body after illness. Butter is also a rich source of vitamins A, D, E.
Vegetable oils.
They are high in calories, like animal fats. Corn oil contains about 900 calories/100 grams. Others have less "power", as a rule, their energy value fluctuates between 860 and 880 calories per 100 grams. Although vegetable oils have a significantly better "reputation", this does not mean that they are healthier.
The key is to maintain the correct proportions of these fatty acids in relation to omega-3s, and most vegetable oils, unfortunately, contain small amounts of the latter. The exception is rapeseed and linseed oil.
Nuts.
Nuts are a product with a whole "world" of nutrients and a significant boost of energy. Five walnuts contain the same number of calories as one donut, and 100 grams of this treat is 650 calories. Peanuts and pistachios carry a little less energy charge, in which there are about 560 calories. But nuts do not have such a strong effect on the increase in kilograms.
Most of their mass (about 80%) is active healthy unsaturated fatty acids. In nuts, you can also find valuable trace elements such as magnesium, phosphorus, potassium, selenium, as well as vitamins, proteins and fiber. Due to the richness of nutrients, nuts affect the normal functioning of the cardiovascular system, lowering the level of "bad" cholesterol and protection against heart attack and stroke.
But you should not overdo it with nuts, and not only because of the calorie content. These are hard-to-digest fibers, which, if consumed in excess, can damage the intestinal mucosa.
Peanut butter.
Peanut butter is made from peanuts roasted at temperatures above 200 degrees. Unfortunately, the processed product is not equal in terms of nutritional value to the raw material. In addition to the nut mass, sugar, salt and hydrogenated vegetable oils are added to it. The result is a combination with such a high calorie content (more even than in the peanut itself): 100 grams of 650 calories.
In addition, such oil is not very healthy. Hydrogenated vegetable oils, as well as excess sugar and salt, contribute to the development of cardiovascular diseases. Peanuts may contain aflatoxin, a carcinogenic compound produced by fungi. This is because, during nut breeding, accessions that are not sold unprocessed (often moldy) are used to produce oil.
Cheeses.
Yellow and moldy cheeses can boast of high calorie content. 100 grams of Emmental contains almost 400 calories. But, apparently, the Norwegian Brunost, the most high-calorie cheese in the world, this product has more than 460 calories per 100 grams.
The Scandinavian delicacy is made by boiling milk, sour cream and whey for several hours until all the water has evaporated. Under the influence of high temperature, sugar from milk turns into caramel, which gives the cheese its characteristic brown color and sweet taste.
Most yellow and moldy cheeses are in the 300-400 calorie/100 gram range in terms of calories. Therefore, you should not overeat them, but, on the other hand, you should not avoid these foods, because they contain a large amount of calcium, which is necessary for the functioning of the cardiovascular and immune systems, as well as lowering the level of “bad” cholesterol in the blood.
Chocolate.
The more calories in this product, the healthier it is. The largest amount of energy is found in dark chocolate: the richest cocoa and the least sugar. Chocolate with 80% cocoa content is an energy "injection" of 600 calories per 100 grams.
Milk chocolate, which contains less than 50% cocoa, contains just over 500 calories. However, it is better to eat dark chocolate and avoid white chocolate altogether. The latter is mainly fat mass and flavors, therefore, does not provide the body with any nutritional value.
Chocolate, rich in cocoa, not only satiates, but has a positive effect on health: it improves memory, has antitumor activity due to the presence of antioxidants, and even helps to lose weight, because it slows down digestion and delays the onset of hunger.
Bars.
In the sweet category, this product is a decidedly worse source of energy than dark chocolate. Although in terms of calories, they are slightly inferior to the delicacy of cocoa liquor, but their nutritional value is questionable.
In bars, the main source of energy is unhealthy glucose-fructose syrup, which is considered one of the main sources of the obesity epidemic, as well as a factor contributing to the development of diabetes.
Bars have a whole arsenal of artificial additives in their composition, such as flavors, dyes, emulsifiers and hydrogenated fats containing trans isomers.
Pork.
Pork is the fattest meat on our tables. The parts of the pork carcass, however, are not equal in calories. For example, 100 grams of shank contains about 400 calories, while bacon of this weight already carries 550 calories.
Pork is considered one of the least healthy animal products in our diet. This is not always true. The meat of a pig grown in natural conditions, without the addition of artificial feed, is richer in valuable protein than meat produced on an industrial scale. Such pork is one of the richest sources of easily digestible zinc, a trace element necessary for growth, development and protein biosynthesis.
Pig liver is unparalleled in terms of iron content, an element necessary for the proper functioning of the cardiovascular, nervous and immune systems. Meat also includes vitamins C, D, E, K, and the B group.
Crisps.
The essence of junk food and one of the best delicacies in the world. Anyone who has tried this product knows that it is impossible to stop during the process of eating chips. Only an empty package can be a stop sign.
In the modern world, more and more people suffer from obesity and diseases associated with it. This is explained to a large extent by the achievements of modern science and technology. People began to move much less and eat much more, and food, most often, contains a lot of calories, fats and carbohydrates. Many people spend all their free time in front of TVs and computers, eating high-calorie foods in large quantities. At the same time, modern technology often does all the homework, and personal vehicles are used for transportation, so people even walk very little. This lifestyle leads to the development of stress, depression, the appearance of excess weight and obesity, as well as related diseases.
A person can cope with this only by reconsidering his regimen, lifestyle and diet. Physical activity plays a very important role in this process, but nutrition is of the greatest importance. In order to lose weight and maintain it at an acceptable level, a person must remove the most high-calorie foods from his diet.
It is known that the main elements of all products are proteins, fats and carbohydrates. Carbohydrates are more responsible for the calorie content. According to which component prevails in the product, all of them can be divided into three large groups:
Protein;
The most high-calorie protein foods
Proteins are an important nutrient, they are necessary for the body for normal development and growth, the formation of muscles and tissues. Proteins are the main building material for the human body. In the daily diet, proteins must be present in sufficient quantities, but not exceeding the permissible norms. With excessive intake of proteins in the body, they can settle on the human body in the form of adipose tissue. A large amount of protein is found in fatty fish, pork and sour cream. These products can pose a danger to the figure. Cottage cheese, cheese, milk and kefir have an average protein and calorie content.
high calorie fat foods
Breaking down fats in foods releases about twice as much energy as digesting proteins and carbohydrates. Therefore, foods high in fat tend to be very high in calories. For those people who are watching their figure and trying to lose weight, it is better to refuse them or reduce their consumption to a minimum. Of the natural products containing a large amount of fat, we can name the following:
Vegetable, especially sunflower, oil;
Butter, as well as margarine;
Lard and pork fat;
Most nuts, such as pine nuts, walnuts, peanuts, hazelnuts and others;
Fatty meats;
Oily fish;
Avocado;
Olives and olives and others.
Of the products obtained by processing, a lot of fat is present in:
Sausages, including sausages;
Many canned food;
Cakes, ice cream and cakes;
Many types of cookies;
Chocolate;
Chips, crackers, french fries and other "fast" products.
Too frequent excessive consumption of foods that contain a lot of fat can cause obesity and atherosclerosis, which can ultimately lead to strokes and heart attacks. At the same time, scientists have revealed such a pattern that men are more prone to these diseases than women.
However, it is also impossible to completely abandon fats, although they give foods a high calorie content. After all, only with the help of this element in the body can assimilate fat-soluble vitamins. In turn, with a lack of such vitamins, premature aging of the skin, faded color and brittle hair, blurred vision and other problems with appearance and health are observed.
Cookies, cakes, pastries, cereals, pasta and sweets, in addition to fat, contain a large amount of carbohydrates, which also add calories to the products.
Almost all fast food, such as pizza, hamburger, sandwich and others, are high-calorie. They contain a lot of carbohydrates.
The foods with the highest calorie content include the following (in brackets are the calories per 100 grams or 1 serving):
Halva (600 kcal);
Nuts (610 kcal);
Salo (900 kcal);
Whipped cream mixed with raisins (800 kcal);
Margarine (720 kcal);
Omelet with the addition of bacon, mayonnaise or other similar ingredients (up to 750 kcal);
Stuffed bacon (500 kcal);
Hamburger (510 kcal);
Oil (720 kcal);
Chocolate bar (550 kcal);
- "Bird's milk" sweets (473 kcal);
Candies "Prunes in chocolate" (610 kcal);
Raisins in chocolate (510 kcal);
Dragee sweets (almost 500 kcal);
Cherry pie (about 410 kcal);
Chocolate paste (650 kcal);
Wafer cakes (up to 600 kcal);
Smoked bacon (475 kcal);
Sweets "Cherry in chocolate" (446 kcal);
French fries (240 kcal) and others.
So, analyzing these data, we can conclude that most products have a fairly high calorie content. So, is it necessary to completely abandon such food? In fact, even high-calorie foods will not become enemies if you take a reasonable approach to compiling your regimen and diet. You can even consume high-calorie foods only in small quantities, in addition, it is important what they are combined with, in what form and at what time of the day they are eaten.
The most high-calorie fruits
The most high-calorie fruits in the world are the following (the list of fruits is presented in descending order of calories):
Tamarind. The composition of this fruit is so low in liquid that it looks like dried fruit. Its taste is very sweet. The calorie content of tamarind is quite high - 239 kcal, according to this indicator, as well as in its composition, it is also similar to dried fruits.
Avocado. Its main element is fats, which is not characteristic of fruits. Calorie content is 160 kcal. Many even mistakenly consider avocado a vegetable because of its taste. But in this product there are no allergens.
Aki. It also has quite a lot of fat - as much as 15 g, however, according to this indicator, aki is still inferior to avocado.
durian. It is very loved by many people for its special taste. The calorie content of this fruit is 147 kcal. The main elements of durian are carbohydrates and fats. Compared to avocado, durian gives a person more energy and tastes better.
Kanistel, or egg fruit. It has a dense texture, and when eaten for a long time gives a feeling of satiety. Kanistel contains practically no fat, and its calorie content is 139 kcal.
Zapote. The fruit has a bright, exotic appearance and a pleasant sweet taste. Its calorie content is 134 kcal.
Marang. Considered one of the most nutritious fruits. It has no fat content at all. It contains 125 kcal.
sugar apple. This fruit got its name not without reason, it has a lot of sugars, which give it a sweet taste. Its calorie content is 101 kcal.
Chempedak. The calorie content of this fruit is 98 kcal. It is closely related to jackfruit and marang. Chempedak leaves a feeling of satiety for a long time, has a dense structure and is distinguished by juiciness.
Jackfruit. It has no fat at all, and the calorie content is 92 kcal. The fruit is distinguished by a pleasant rich fruit, it grows in the tropics. Interestingly, when growing, the jackfruit fruit can reach large sizes up to 8 - 15 kg, and sometimes there are specimens whose weight reaches 40 - 50 kg.
Other very high calorie fruits are soursop, bananas and chicu or sapodilla.
The most nutritious vegetable
The most high-calorie product among vegetables is considered an ordinary potato, however, it also has many useful properties. Potatoes are able to normalize the metabolic processes occurring in the human body. The use of potatoes and products based on it helps to remove excess water and salt.
There is quite a lot of information about the vegetable itself, its useful and harmful qualities, but not everyone knows about the healing properties of juice from raw tubers. It must be remembered that if there are signs of greenery on the potatoes, you cannot use them raw or make juice from them. These tubers contain a lot of solanine, which is dangerous and can cause poisoning. Solanine is formed in large quantities in potatoes when exposed to light.
The right choice of raw potatoes has many health benefits. It is able to cope with swelling and spasms, has choleretic, wound healing, analgesic and restorative effects. Means based on it are used for peptic ulcer and cardiac arrhythmia. Raw potato juice improves the functioning of human internal organs: kidneys, liver, digestive organs, and also normalizes the intestinal microflora. This product helps to remove cholesterol and salts of heavy metals, including mercury, and also neutralizes and removes many other dangerous substances from the body.
How to make juice from raw potatoes? This will require several young potatoes, which should be washed well with clean boiled water, and then grated without peeling. It is easy to get juice from the resulting mass with the help of gauze.
Raw potato juice is used for various diseases:
In the treatment of internal burns, especially chemical burns, you can drink from a quarter to a full glass three times a day;
To remove pain and discomfort in the stomach, as well as reduce the manifestations of heartburn, take half a glass of juice 20 to 30 minutes before meals;
This juice has the ability to lower blood sugar, which is useful for diabetes. In the treatment of such a disease, this remedy should be taken in a course, starting with a quarter cup diluted with water in a 1: 1 ratio, gradually increasing a single dose to a whole glass of juice. However, in the presence of diabetes, any treatment must first be agreed with the attending physician;
Fresh potato juice will help get rid of inflammation of the oral cavity. To do this, it is used as a rinse in the morning and evening.
The most high-calorie porridge
Porridge is one of the most familiar dishes for a Russian person. There are several types of cereals, in addition, they are often prepared with various additives and fillers. The cereals from which such a dish is cooked contain many useful substances. Ready porridge gives a feeling of satiety for a long time.
What cereals are the most high-calorie
Three of the most high-calorie cereals are millet, rice and oatmeal.
Oatmeal contains approximately 345 kcal per 100 g of product. This type of porridge is considered one of the best types of breakfast. Oatmeal when consumed gives a person a huge boost of energy. That is why in some countries of the world morning oatmeal has become almost a tradition.
This porridge, getting into the stomach, gently envelops its walls, due to which it is especially useful when they are damaged, for example, with peptic ulcer, gastritis and other similar diseases.
The next porridge is millet, it is only slightly inferior in calories to oatmeal. For her, this figure is 334 kcal. Like most other types of cereals, millet gives a feeling of satiety for a long time and adds energy. In addition, such porridge helps to remove excess salt and fat accumulated in the body. It contains a lot of vitamin A, which is necessary for maintaining the skin in good condition, retaining moisture in it and regenerating it. Of the trace elements in millet, magnesium and calcium are present, these substances ensure the normal functioning of the heart muscle.
True, today in stores offering a huge range of goods, it is rather difficult to choose the “right”, that is, truly healthy cereals. You should know that it should have a rich bright yellow color. The shelf life of such cereals is not too long. By the end of it, it becomes pale, this indicates the loss of most of the nutrients contained in the cereal.
Rice porridge is also one of the most high-calorie foods, 330 kcal per 100 g of dry cereal. This cereal contains proteins and starch. Due to this, such porridge is easily and quickly digested, so rice is included in many diets.
What other types of high-calorie cereals are there
Another popular and favorite porridge is buckwheat. Its calorie content is almost the same as that of rice - 329 kcal. Buckwheat porridge is often consumed by people who monitor their weight and dream of losing weight. This product contains many useful elements: calcium, iron, easily digestible proteins, B group vitamins and others.
Doctors say that this product, when used regularly, helps prevent many cardiovascular pathologies.
Buckwheat porridge effectively fights hypertension, edema and liver dysfunction. It has a beneficial effect on the functioning of all organs of the digestive system. All these actions are due to the content in buckwheat of a special substance - quercetin, which, among other things, is effective in the prevention and treatment of cancer.
Benefits the body and the use of semolina, the calorie content of which is 326 kcal per 100 g of cereal. It contains a lot of vegetable protein (gluten), due to which porridge is especially useful for pathologies of the digestive tract. However, this substance is an allergen and may cause a reaction in people prone to it. In addition, gluten is able to remove calcium from the body.
Corn porridge is especially popular among the peoples of the North Caucasus. 100 g of this cereal contains 325 kcal. Such porridge is especially rich in minerals and vitamins, for example, it contains silicon, which is necessary for maintaining good dental health. Corn porridge is a fairly low-calorie dish, so it is often eaten during weight loss, because it is also able to remove fat from the body.
Barley is recommended for overweight and anemia. Its calorie content is only 324 kcal per 100 g. This product contains many different microelements, of the vitamins here most belong to the B group. Barley is advised to use for those who have a strong allergic reaction to other products.
1. Fried dishes should be extremely rare on the table, you can completely refuse them, replacing them with boiled, stewed and baked dishes. These cooking methods do not involve the use of a large amount of additional fat, and also help to save most of the useful elements.
2. Eat more salads, greens and fresh vegetables in food, preparing salads from them. They should be filled with soy, olive or corn oil, but it is better to refuse such dressings as fat sour cream, mayonnaise.
3. It is better to eat sweets and pastries only on holidays or special days, and even then in small quantities, they should not have a place in the daily diet.
4. The lightest, low-calorie and healthy foods are fresh fruits and vegetables, such as cabbage, carrots, cucumbers, tangerines, pears, melons, watermelons, radishes and others.
5. Do not snack on the run, buy food in fast food stores.
6. Chocolate lovers do not have to give up this sweetness completely. It is only worth replacing other varieties with high-quality dark chocolate without any fillers.
What foods should be included in the diet
A proper human diet includes:
Boiled fish and meat of lean varieties. These products can be combined with sauerkraut, vegetables or herbs;
It is better to replace white flour products with cereal bread;
Apples and other natural low-calorie fruits;
Natural yoghurts, yogurt and low-fat kefir will be an excellent substitute for mayonnaise and sour cream;
You should not eat seeds and nuts in large quantities, as they are quite high in fat;
Honey and dried fruits are good to eat with tea instead of cakes, sweets and pastries.
The healthiest fats are fish oil, soy, olive, flaxseed, and corn oils. It is advisable to use them every day for 1-2 large spoons.
