Many women, to lose weight, exhaust themselves by starvation and strict diets. But in vain! After all, their body does not receive a significant part of the nutrients, which is bad for health. It turns out that in order to control your weight, it is not necessary to apply very strict methods. You only need to learn how to count calories correctly.
For weight loss it is very important. Choosing low-calorie, but slowly digestible foods, you can forever forget about the problem of excess weight. Over time, all daily calculations will become your habit. How to create a competent nutrition program will be discussed in this article.
Calorie table
In order to correctly count calories for weight loss, you need to refer to the table of products in which their nutritional value is indicated. I will not bring it in full. For this, just one article is not enough. I will indicate only calorie content per 100 grams of the most frequently consumed foods:
- milk 2.5% fat - 58;
- cheese - 370;
- fat cottage cheese - 226;
- fat-free cottage cheese - 86;
- high-calorie mayonnaise - 627;
- vegetable oil - 899;
- butter - 750;
- rye bread - 215;
- buckwheat - 329;
- rice - 323;
- green peas - 72;
- zucchini - 27;
- fresh cucumbers - 15;
- radish - 20;
- tomatoes - 19;
- orange - 38;
- apple - 46;
- beef - 187;
- chicken - 165;
- cod fish - 75;
- almonds - 645;
- sugar - 374.
1000 Calorie Diet Example
It was all a theory. Now we begin the practical calculation of calories for weight loss. Here is a sample menu for one day, designed for five meals a day.
Breakfast: fat-free cottage cheese (2 tablespoons with a slide) or 1/2 cup one percent kefir, a slice of diet bread (you can have rye).
Second breakfast: one average apple, peach, pear or orange.
Lunch: 100 g of boiled chicken breast or 150 g of steamed marine fish and 3 tbsp. garnish spoons (cereal porridge on the water or stewed vegetables). Or a light vegetable soup and a salad of fresh vegetables (such as radishes and cucumbers) and herbs, seasoned with extra virgin olive oil.
Snack: an ear of boiled corn or any fruit (1 pc.), 10 almond kernels.
Dinner: 1 hard boiled egg or 2 small slices of low-fat boiled sausage, ½ cup oatmeal or buckwheat porridge on the water, vegetable salad.
If you really want to eat, you can eat 1 tablespoon of low-fat cottage cheese with a slice of diet bread.
Learning how to count calories for weight loss is easy. Just estimate, having looked in the table of nutritional value of products, what and how much you can eat, for example, today. If you ate more than you planned, then it's time to do physical exercises. With their help, you quickly burn excess calories.
Expected results
Are you wondering what a calorie count for losing weight can give you? This program will certainly bear fruit. So, when using a diet of 1000 calories per day, even without exercise, you can lose from 2 to 6 kilograms in 2 weeks. It should not be used longer, since at home it is difficult to observe negative changes in the health of losing weight.
In this article, we learned to count calories for weight loss. I hope this information will be useful to you.