Sure, on earth, can not find someone wanting to lose weight has not heard the words of calories. In this case, for weight loss is a word that causes fear. As unwanted kilo appear of calories, and for all those who are on a diet, a significant reduction of calories menu not necessarily ideal proportions of the body.
Unfortunately, as counting calories is not all the world knows, and that is a mistake: is this the diet more effective in comparison with others, there are still a lot of advantages:
It's also worth noting that the weighing process is performed daily, in the morning, immediately after waking up. Performing a comparison of the characteristics of the notes of the three tables. The man has the possibility to define the regime of power and the amount of physical exercise, which on the whole will help you to get rid of the excess pounds.
Table of calories for weight loss: the amount of calories per 100 g of product
| Fruits | Kcal | Vegetables | Kcal |
|---|---|---|---|
| Bananas | 90 | Boiled potatoes | 60 |
| The grapes | 70 | Green arc | 18 |
| The cherry | 25 | Onions | 43 |
| Grapefruit | 30 | The carrot | 33 |
| Pear | 42 | Cucumbers | 15 |
| Melon | 45 | Sweet paprika | 19 |
| Blackberry | 32 | Parsley | 23 |
| Kiwi | 50 | Tomatoes | 20 |
| Apricots | 47 | Eggplants | 28 |
| The avocado | 100 | The peas | 75 |
| The quince | 30 | The zucchini | 18 |
| Pineapple | 44 | The potatoes, the food | 23 |
| The orange | 45 | Cauliflower | 12 |
| The watermelon | 40 | Sauerkraut | 28 |
| The strawberry | 38 | The red cabbage | 27 |
| Cornejo | 41 | Rhubarb | 16 |
| Blueberries | 33 | Radishes | 16 |
| The currant | 48 | Radish | 25 |
| Lemon | 30 | The turnip | 23 |
| Raspberry | 45 | The leaves of the salad | 11 |
| Tangerine | 41 | The beet | 40 |
| Peaches | 45 | The pumpkin | 20 |
| The plum | 44 | Dill | 30 |
| The currant | 43 | Horseradish | 49 |
| The cherry | 53 | The garlic | 60 |
| Blueberries | 44 | The spinach | 16 |
| Apples | 45 | Sorrel | 27 |
| Flour products | Kcal | Nuts | Kcal |
|---|---|---|---|
| The muffins | 301 | Raisins | 270 |
| Donut | 330 | The fig | 290 |
| The black bread | 206 | Sultanas | 310 |
| The wheat bread | 266 | Apricots | 290 |
| The rye bread | 213 | The dates | 290 |
| Tortilla, flour rye | 375 | Prunes | 220 |
| Sugar | 295 | Apples | 210 |
Little people don't know nearly as well known is the statement that the number of calories must be less than your consumption. The man who leads the sedentary life-style, you must follow a caloric diet that is 1200 calories a day, the adherents of the active life rhythm, which is engaged in any type of sport, the letter should be written to the accounting of 1800 calories a day.
How to calculate calories to lose weight? A middle-aged man, who occupies the position of manager, consumes 3000 calories a day. The woman of a similar category, in the same work spend 2400 kcal.
To perform physically demanding work, the man is going to spend about 3200 kcal, the woman — 2700.
How to calculate the calories in the day? The basis of this diet is to calculate the consumption of calories. It is an effective way to a significant weight-loss, the result will be more stable than in other types of diets.
Let's look at how to count calories to lose weight. To perform the calculation you must use the table of calories of the products. Do not worry if in different sources, the numbers will be different is the media, so that the difference in number of calories is not essential. It is the best option to use the spreadsheet, where there is an extensive list of products, and even easier to print for visibility and place in a convenient to use, for example, in the kitchen.
With time, familiarity with the calories of the dishes to get into the habit, it will also be easier to calculate the portion. For example, the average sandwich with cheese, tonkatsu, ovens, pie, and portions of the lining will be of 370 kcal. A small portion of oatmeal, a specialty of coffee with cream and sugar, in addition to very soft boiled hen's egg of 130 kcal.
200 ml of medium fresh vegetable or fruit nova-sucus expressi, milk, and spring vegetables cut — 120 kcal. Tea with sugar or coffee — 70 kcal.
It is worth to realize that weight reduction will not be immediate. The result will be clearly visible after a minimum of 5 days from the start of the counting of calories.
The taboos are snacking before bedtime. The dinner should be not later than 18:00. For example, you can prepare the salad vegetables, oats in water with raisins and green tea with jasmine. A few hours before sleeping can make kefir or yogurt (up to 200 ml). If the feeling of hunger does not come out, you can take a cup of tea with mint and honey and eat ½ apple. Can also be used in a small slice of strong cheese (20 g).
A full breakfast is a very important aspect in the diet of calories for weight loss. He must be of 1/3 of the daily requirement of calories. Suitable are cereals, hard boiled eggs, non-fat grade of beef and steamed vegetable salad.
To load, which means that the volume of a portion should not be more poor, than before the diet, you will eliminate sugar, white bread, products with high content of fat and oil. Best options for preparation of any dish — bake, or steam.
Exclude from your menu calorie of points, the amount of consumption of the diets for calories decreases by 10-15%. Such products include: pasta, fatty meats, sausages, fat and sugar. The food intake was divided into 6 times in the day, with a volume of the lower portion. This method reduces the reception of calories even in a 5-7%.
What you should know! After drinking 200 ml of cold water, you can burn up to 50 calories. This method works for the diet of calorie-counting. The norm — 2 l of water a day. The liquid helps the body cleansed of the buildup and toxins.
For the correct counting of calories of kitchen, it is worthwhile to pay attention to the label of the product. It is worth remembering that the intake is dry and the final product will be different. For example, the intake of 100 g of dry pasta is 300 kcal. When cooking your weight increases, therefore, 100 g of baked beans, the macaroni will be almost two times less calories.
Counting calories for weight loss is the translation of each food in the numerical values of the coefficients. It is not tiring to the hungry, and the correct calculation of custom program of loss of weight.
Initially it appears the notepad, in which along a week, you must record every food intake, respectively, calculate and food intake. For the calculation of caloric density of cooking, add the caloric value of each ingredient, taking into account their number.
Its calorie content can be calculated by knowing the mass of each product and intake of 100 grams of this product.
The next step is the reduction in the intake of energy is in each serving, it is necessary to begin the daily process of weighing. It is necessary to get the result in 200 g of daily weight loss. Before reaching the mark, you must stop and no longer reduce the caloric value of the dishes is and will be an individual, the rate of needed calories.
Continuing to eat has been established, the mode, the losing of 200 g per day of excess weight, after a month of the arrow on the scale shows the result in 6 kg less than before starting the diet calorie-counting.
