Calorie content table for weight loss. Calorie content table of finished weight loss dishes

In order to lose weight correctly, it is necessary to consider the calorie content of the used foods. The calorie table will help to do it easily and quickly.

• After the end of winter, all women dream of dropping extra pounds. Summer is soon and I want to be in shape to look spectacular on the beach
• Often in the spring due to the increase in extra centimeters on the waist and hips, we cannot wear our favorite jeans or dress. To lose weight quickly, you need to urgently go in for sports and eat right. Only sweets and flour dishes will be little excluded, you need to calculate the calorie content
• Indeed, for weight loss, it is necessary to consume no more than 1200-1300 kilocalories per day. Calculating the calorie content of the consumed products is more convenient with the finished table

Calorie content table for losing weight

The table below compares the amount of proteins, fats and carbohydrates.

Importantly: carefully study it to know which food is useful to use in the daily menu.

Calorie content table for losing weight:

Dairy

Oil, fats, mayonnaise

Bread and bakery products

Groups

Vegetables

Fruit

Dried fruits

Meat, poultry

Sausages

Fish, egg

Nuts

Confectionery

Important: Use low -calorie foods for cooking food. This will help not only not to gain weight, but also to lose weight.

Calorie content table of dietary products

Dietary foods are foods that help lose weight and establish the digestion process. These include fruits, vegetables, fish, lean meat, legumes, nuts, vegetable oil.

The calorie content of dietary products will be able to make each person for himself. Choose from the table above products with low calorie content, and cook delicious dishes.

Remember: the correct dietary food must be prepared for steam, boil or bake in the oven. Thanks to this, the calorie of the finished dish will be low, and the dish will be healthy and tasty.

Calorie content table for weight loss - menu

Before you start losing weight, you need to find out how many calories can be consumed per day. There is a formula that the American scientist calculated in the 20th century.

Formula: growth (cm) multiply by a permanent number 6.25. Add your weight in tenfold to the result. From the sum of these indicators, subtract the age, multiplied by 5. For example, 164 cm x 6.25 + 650 - 30 x 5 \u003d 1525 calories per day.

Now knowing how much calories can be consumed per day and using the calorie content table for weight loss, you can make a menu for one day or a week.

Scientists warn that the norm of calories calculated for a day is the norm, provided that a person will lie on the couch all day. To count the norm with physical exertion, it is necessary to multiply calories in a passive state by at least 1.2.

The maximum coefficient will be 1.9. For example, an office employee is needed per day - 1525 x 1.2 \u003d 1830 calories. For an athlete with constant loads, you will need 1525 x 1.9 \u003d 2898 calories.

Important: you can calculate your activity coefficient if you are engaged in morning run or yoga.

Remember: the result will talk about the loads on the day you play sports. On a weekend, it is necessary to use calories without a coefficient.

An approximate menu for a day with which will be able to lose weight effectively:

•   The first breakfast: A salad of cabbage and carrots with a teaspoon of vegetable oil (130 kcal). Chicken fillet - 50 grams (117 kcal), sugar tea and one bread (40 kcal)
•   Lunch: A glass of fruit jelly (60 kcal), kiwi jelly without sugar (68 kcal)
•   Dinner: Vegetable soup - 150 grams (110 kcal), frying meat with vegetables - 150 grams (170 kcal), tea from herbs (20 kcal), oatmeal cookies without adding sugar - 100 grams (80 kcal)
•   Afternoon snack: A glass of kvass cooked without adding sugar (30 kcal), 2 bread with a confiture of berries (110 kcal)
• Dinner: Buckwheat porridge - 100 grams (110 kcal), boiled chicken fillet - 100 grams (118 kcal), sugar compote (30 kcal)
•   The second dinner (2 hours before bedtime): a glass of low -fat kefir (50 kcal)

Calorie content table of finished weight loss dishes

Tip: Make a menu at once for a week to act according to a clearly plan. Buy food for cooking dishes in advance and determine the terms for losing weight.

If you correctly compose a menu and calculate the calories of finished dishes, then you will turn out to lose weight without starvation.

Tip: do your holiday every day, but with the right dishes.

An approximate table of calorie content of finished dishes for weight loss for several days:

Soups

Second course

Snacks

desserts

Beverages

Important: the first week of weight loss with such dishes will help to throw up to 7 kilograms. Adhere to a diet and for two or three months you can return youth and beauty to your body.

Products with negative calorie content for weight loss

Excess weight can be gained, even if you make yourself good physical activity. Why is this happening? In addition to loads, you need to eat right.

There are products with negative calorie content for weight loss. These are such foods, on the digestion of which the body spends more energy than it receives from them.

Important: all this is due to the presence of solid fiber and dietary fiber. To process it, our digestive tract needs to work hard, spending energy.

If you want to lose weight, include in your diet the following foods with negative calorie content:

• Spinach - 21 kcal
• Red Bulgarian pepper - 26 kcal
• Apples - 44 kcal
• Lemon - 30 kcal
• Salad leaves - 15 kcal
• Rhuban - 16 kcal
• Radish - 20 kcal
• Sea cabbage - 5 kcal
• Tomatoes - 15 kcal
• Grapefruit - 33 kcal
• Eggplant - 25 kcal
• Carrots - 31 kcal
• Cucumbers - 10 kcal

Tip: Use this list in compiling the menu. This will help to quickly lose weight, without the use of painful diets.

Ready -made dishes with negative calorie content for weight loss

To prepare dishes with negative calorie content, you do not need to add sour cream, sauces and gas stations in them.

Important: Despite the fact that finished dishes with negative calorie content for weight loss have few calories, they are forbidden to be consumed in the late evening or before bedtime.

Tip: if you wanted to eat before going to bed, drink a glass of water or eat a leaf of green salad. You can eat a little raw cabbage.

Examples of ready -made dishes with negative calorie content:

Chicken with kiwi and vegetables

Recipe: Remove all fat from fillet. Stew the meat until cooked. Add carrots, greens and a little salt. When remove the dish from the fire, add a few drops of kiwi juice to it.

Apple-carrot salad

Recipe: clean and grate the carrots and apples on a coarse grater. Mix the ingredients, add a teaspoon of vegetable oil and a few drops of lemon.

Simoga with citrus fruits

Recipe: cut the fish in stripes, prepare it steamed. Beat Aprilsin and a little grapefruit in a blender. Add a few drops of lemon juice to this mixture. Put the cooked pieces of salmon on a plate and pour the citrus mixture, decorate the dish with mint leaves.

Vegetable soup

Recipe: Put a pot of water on the stove. When the water boils, lower vegetables (tomatoes, onions, bell pepper and cabbage) into it. Cook until the vegetables are limp. Remove the pan from the heat and cool the soup. Using a blender, turn the soup into a pasty mass, add a little potato puree and put it on the gas again. Heat the puree soup, sunbathe. Pour into a plate and sprinkle with herbs.

If you lose weight, calculating the calorie content, then it will be possible to drop from 10 to 15 kilograms in a short period of time. At the same time, the state of health will not deteriorate, there will be a surge of strength and vigor.

The use of products with negative calorie content is a more reasonable solution than starvation or temporary refusal of food. Take care of your health and lose weight correctly!

Video: What is not to eat to lose weight top 5 products? Elena Chudinova.