For weight loss, not only regular physical training is important, but and proper nutrition. To lose weight quickly, you need to live on a calorie deficit for at least two weeks. This means that you need to consume less than you spend. For some reason, many people count the calories of raw foods. This rule only works for salads and fresh vegetable snacks. If the products are subjected to heat treatment, then the calorie content of the finished products must be calculated.
To make it easier for you, we will tell you how many calories are in the basic PP menu. You will also learn how to count calories in prepared meals.
- Variety and caloric content of finished products
- Calorie content of cereals for proper nutrition
- Meat and poultry: how many calories in the finished product
- Which fish has the fewest calories
- How to balance your diet to lose weight
Variety and calorie content of finished products
At first glance, it seems that proper nutrition — it's just tasteless boiled vegetables and chicken breast. The menu itself is much more varied. If there are no health restrictions, then you can eat almost any meat, poultry and fish. There are a lot more options for cereals than you think. Main — cook properly to meet your daily calorie intake. We tell you what foods are included in the diet for weight loss.
Calorie content of cereals for proper nutrition
Porridges increase during cooking, but at the same time, some of the calories are digested. View the comparison table, in which you will see the difference in calories for the same weight of the product
|
Corridge name |
100 g dry product |
100 g finished product |
|
Bulgur |
342 kcal |
83 kcal |
|
Buckwheat |
308 kcal |
101 kcal |
|
Brown rice |
362 kcal |
112 kcal |
|
White rice |
360 kcal |
130 kcal |
|
Couscous |
376 kcal |
112 kcal |
|
Amaranth |
371 kcal |
102 kcal |
|
Barley |
313 kcal |
96 kcal |
It is important to note that the packages with cereals write the calorie content of the raw product. At the same time, 100 g of dry porridge — this is about 250-300g of the finished product. At the same time, 100 grams of boiled porridge — that's enough. If you include meat and vegetables in then then a very satisfying meal will come out, which will not make you think how many calories you ate.
Read also: Diets with bad foods — how to eat right to lose weight
Meat and poultry: how many calories in the finished product
If porridge tends to increase in volume during heat treatment, then meat is vice versa — decreases. See the table for how this affects calorie intake.
|
Type of meat and poultry |
100 g raw |
100 g stew |
|
Beef |
168 kcal |
159 kcal |
|
Veal |
97 kcal |
92 kcal |
|
Chicken fillet |
113 kcal |
105 kcal |
|
Turkey Fillet |
141 kcal |
136 kcal |
|
Chicken gizzards |
94 kcal |
156 kcal |
|
Chicken hearts |
153 kcal |
185 kcal |
|
Pork tenderloin |
142 kcal |
134 kcal |
From the table it is clear that clean meat and poultry meat loses very few calories when stewed. The same thing happens when meat is cooked. At the same time, by-products, on the contrary, gain more calories. The same thing happens with pork and beef offal. Therefore, it is better to exclude them from the menu during weight loss.
Which fish has the fewest calories
To get a dream figure, nutritionists recommend eating low-fat varieties of fish: hake, pike perch, pike, pollock. They have the least amount of calories when cooked.
|
Fish |
100 g raw |
100 g finished |
|
Pollock |
72 kcal |
65 kcal |
|
Pike |
98 kcal |
84 kcal |
|
Zander |
96 kcal |
84 kcal |
|
Hyuk |
86 kcal |
91 kcal |
It is important that the fish should be steamed or boiled. Because during frying, the amount of calories will increase.
How to balance your diet to lose weight
To achieve results in weight loss when counting calories, you need to properly build a nutrition system. You can't eat cake once a day and expect to lose weight.
Regular eating speeds up the metabolism. The body receives food and immediately digests it, without storing excess calories "in reserve". If you eat once or twice a day, then even with a calorie deficit, the body will accumulate calories, because it does not know when the next meal is.
Proper nutrition works if a person receives all the necessary micro and macro elements. In addition to proteins, fats and carbohydrates, you need to eat fiber. Thanks to her, food is better absorbed. If you count the calories of ready-made products, combine them correctly with calories of fresh vegetables, then the result will not keep you waiting.
Read also: 10 reasons you don't lose weight, even if you're in a calorie deficit
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