Nutrition program for 1600 kcal. Calorie restriction as another way to combat excess weight. The level of physical activity can be

Probably, now there is no such person who would not hear the word "calorie". But not everyone understands what exactly it means. The term was first introduced by Swedish physicists back in the 18th century and was used to determine the heat of combustion of fuel. Now the concept of "calorie" is used in utilities and energy, as well as to denote the value of products. The word acquired the greatest popularity in the latter sense. Calories in foods are the amount of energy that enters the body when they are digested and fully assimilated. A person spends it on maintaining the work of his body, on daily activities, and spends it constantly, even in sleep. This energy is usually measured in kilocalories (abbreviated as kcal). It is also possible to calculate in kilojoules (kJ), units of measurement that are close in value.

calories in foods

Of greatest interest is the energy contained in food products. In production, their exact value is measured in a special device, a calorimeter, by burning in its sealed chamber. The amount of heat released in this case is the energy value. This is how the manufacturer determines how many calories are in the food. To inform buyers, this value is applied to the packaging in which the product will be sold. The number of calories in products is usually indicated per 100 grams of weight.

food and weight

Having found out that calories in foods are energy entering the body, it is not so difficult to understand that its excess can lead to weight gain. But nutritional value is also important, that is, the amount of carbohydrates, fats and proteins. These concepts are interrelated. No wonder it is believed that excessive consumption of fatty and sweet (high-carbohydrate) foods leads to weight gain. Just look at the calories in foods. The table per 100 grams for carbohydrates, fats and proteins is given below.

That is why the labels indicate not only the energy, but also the nutritional value of products. Knowing how many calories are in foods, the amount of carbohydrates, proteins and fats, it is easy to lose or increase body weight. It is enough just to determine your correct weight and the dose of energy and nutrients necessary for the body.

Calories in products, table per 100 grams

Keeping track of your diet, the energy value of the diet is a good habit for a person who leads a healthy lifestyle and keeps fit. Counting calories in foods is easy, and you don't have to memorize information from every product label. It is enough to use the already accumulated knowledge. They will easily answer the question of how many calories are in foods. A table of the main foodstuffs with average values ​​is given below. The number of calories per 100 g of the product is given in the second column, proteins - in the third, fats - in the fourth, carbohydrates - in the fifth.

Bakery products unsweetened

Baton simple
bran long loaf
Unsweetened bun
Bread Borodino
Whole grain bread
White wheat bread
bran bread
Rye bread

Confectionery and pastries

Sugar dragee ("Sea pebbles", etc.)
Marshmallow white
Caramel (lollipops)
Caramel (with filling)
candy fudge
Chocolate candies
Marmalade
Cookies in glaze
Cookies with nuts
Butter cookies
chocolate biscuits
puff pastry
Biscuit cake
shortbread cake
Yeast muffin (buns)
Cornflakes

Flour products, sweets, especially stuffed or soaked in fat cream, have the highest energy value. It is enough to avoid them to maintain normal weight. Sweet carbonated drinks and juices are in second place in the ranking of hazards. Calories in products, table per 100 grams with the continuation of the list below.

Natural juices and carbonated drinks

apricot juice
pineapple juice
orange juice
Grape juice (with apple)
cherry juice
pomegranate juice
grapefruit juice
pear juice
peach juice
beetroot juice
plum juice
Tomato juice
Apple juice
Coca Cola and Pepsi
Gas water with sugar

At first glance, it seems that the numbers are small, but since the calories in foods are given per 100 grams, and the consumption of drinks occurs in much larger volumes, it is worth considering.

Butter products and sausage products are next. Their energy value also inspires concern.

Mayonnaise, oils, fats

Cooking fat
Mayonnaise "Provencal"
Mayonnaise low-calorie 20% fat
Margarine
Peanut butter
Sunflower oil
Olive oil
Sweet cream butter

Ready meat products

smoked bacon
Natural ham
Sausage ham
chicken sausage
Sausage "Doctor"
Sausage boiled-smoked
Raw-smoked sausage
Sausage "Milk"
Sausages
Dairy sausages
Sausages with cheese
Creamy sausages

In general, all sausages are rich in fat, and, as a rule, its amount prevails over protein. When choosing the products of meat processing plants, you should pay special attention to this. The most useful choice would be chicken and beef boiled sausage. The carbohydrate group, cereals and pasta are quite useful, as they guarantee long-term saturation. It is important to cook them correctly, without excess fat, taking into account the calories in the products (a table per 100 grams for cereals and pasta is presented below). The weight of raw products is taken into account.

Cereals, pasta

Hercules
Corn (groats)
Pasta from durum wheat
Pearl barley

Natural meat, fish and milk are the most useful products in the human body. They are rich in protein, which means they saturate for a long time, contribute to the development of muscles, strengthen bones and tissues.

Vegetables and fruits are also helpful. Their calorie content is low, and the taste is attractive. By making these types of staples in your daily menu, you can maintain health for many years and forget about being overweight.

The number of calories in products of the listed categories is given below.

Dairy

Milk 0.5%
Milk 1.5%
Milk 2.5%
Milk 3.2%
Sour cream 15%
Sour cream 20%

Meat

Mutton
Beef
beef liver
chicken liver
Pork fat
Lean pork
Veal
beef tongue

Bird

goose carcass
Turkey carcass
Chicken liver
chicken heart
chicken stomach
duck carcass
chicken thigh
Chicken drumstick
chicken breast
chicken carcass
egg, protein
Egg, yolk
Chicken egg (1 piece)

Fish

Low fat herring
Mackerel
Horse mackerel
sea ​​trout

Vegetables

Eggplant
White cabbage
mature potatoes
Corn
Green onion
Bulb
Bulgarian pepper
red radish
celery root
Green beans

Fruits

Orange
Grape
Grapefruit
Mandarin

Now you know more about the energy value of foods. Choose the right foods for your diet and be healthy!

When it comes to nutrition or weight loss, everyone thinks about calories. They are counted, memorized, determined, and in general they do everything so that there are no more of them than the required number. For what? Then, having exceeded their limit, we run the risk of gaining excess fat, and with it, acquiring health problems. In such cases, a calorie table for all products comes to our aid. Thanks to her, we can competently think over our diet without harming the figure and body.

Where did the word "calorie" come from? From Latin, of course. Translated, it means "warmth". Energy is measured in calories. By eating a dish, we get a certain number of calories. To calculate their number, we need to know how many kcal can be contained in 100 grams of the product we use. Especially these indicators are important for weight loss, when a person needs constant monitoring of his diet.

For good nutrition, which is the basis for the stable uninterrupted operation of our body, proteins, carbohydrates and fats are required. All of them are expressed in calories. 1 g fat = 9 kcal, 1 g protein = 4 kcal, 1 g carbohydrate = 4 kcal

Knowing these data and how many calories per 100 grams of product, we are able to literally blind our figure, while not forgetting about sports and other attributes of an active healthy life.

To determine how many calories we received during a meal, starting with a morning breakfast and ending with an evening dinner, you need to refer to the food calorie table. You can download it for free, print it and use it when you need it (there is a download link at the end of the article).

For convenience, I divided all products into groups according to the degree of calorie content.

"No-calorie" products. This group includes products with a calorie content of up to 30 kcal per 100 g. Why did I name these products like that? Read the article about. They are even sometimes referred to as negative calorie foods 🙂

Product	calories(Kcal per 100 g)
Melon	8
A pineapple	10
Dogwood	10
Orange	11
Bulb onions	11
apricots	12
Pear	12
Watermelon	12
Celery	12
Horseradish	19
cucumbers	19
Salad	20
Rhubarb (petioles)	21
Sorrel	22
Oilers	23
Green onion	24
Radish	24
Lemon	24
Spinach	24
Squash	25
Chanterelles	25
mushrooms	26
Zucchini	26
Asparagus	26
Tomatoes	26
cherry plum	28
Pumpkin	29
Cranberry	29
Champignon	30

Low calorie foods - 30 - 70 kcal per 100 gr. These products are great for cooking. This and the previous group of products will be your best friends when losing weight.

Product	calories(Kcal per 100 g)
Honey mushrooms	31
green beans	31
Sea ​​buckthorn	31
Skimmed milk	32
Green beans	32
Beef thigh	32
Aspen mushrooms	33
Turnip	33
Blackberry	34
beef tenderloin	34
Bulgarian pepper"	34
eggplant	34
Cauliflower	34
White cabbage	35
Celery (root)	36
Blueberry	37
Cheremsha	39
	40
Swede	41
radish	41
Sour cream 20% fat	42
Cloudberry	42
Mandarin	43
Carrot	43
White mushrooms	44
Cream 20% fat	44
Chicken egg (protein)	44
Dill	45
Wheat flour, premium	46
Cowberry	46
Quince	46
Wheat flour, 1 grade	47
Plum	48
Peaches	50
mussels	50
Garlic	50
strawberries	52
Currant	52
Apples	52
Gooseberry	53
Cherry	53
Rowan	54
Blueberry	54
Cherries	54
Beet	54
acidophilus	55
Parsley	56
Mulberry	57
Parsnip (root)	57
Cow's milk (paste)	59
Pomegranate	59
figs	59
Raspberries	62
Yogurt	64
Goat milk (raw)	68
chicken liver	68
Persimmon	69
Cod	69

Moderate calorie foods. In this group, I collected foods with a calorie content of 70 to 200 kcal per 100 g. This is perhaps the most basic group of products from which you can prepare excellent dishes for a healthy and dietary diet. You will not be able to get fat on these products 🙂

Product	calories(Kcal per 100 g)
Haddock	71
Grape	71
Pollock	72
Corn flour	74
Green peas	77
chicken heart	78
river perch	82
Sturgeon	83
Zander	84
Pike	84
Potato	84
Low-fat cottage cheese	85
Beef kidneys	86
Acne	90
Bananas	94
Shrimps	95
beef heart	96
Veal 1 category	97
saury	100
beef liver	105
Bream	105
Pork liver	109
Squid	110
Carp	112
Chicken fillet	113
Horse mackerel	115
Tuna	136
Pork tenderloin	142
Chicken stomach	144
Pink salmon	147
Bold cottage cheese	156
Chicken egg (white and yolk)	157
quail egg	168
beef tongue	173
rabbit meat	183
chicken leg	185
Mackerel	191
Lamb thigh	198

High calorie foods- 200 - 450 kcal per 100 gr. These are not forbidden foods for the diet, but you should not overeat them.

Product	calories(Kcal per 100 g)
Lamb 1 category	209
Beef 1 category	218
Fat cottage cheese	229
beef brisket	234
Pork legs	234
Chickens of the 1st category	241
Fresh herring	246
barley flour	249
Lamb loin	257
Prunes	272
Turkeys 1st category	276
Dried apricots	284
lamb brisket	288
Dried apricots	290
Raisin	296
Peeled rye flour	297
Dates	298
Barley groats	303
Pork thigh	305
Manka	307
Seeded rye flour	309
Beans	320
Wheat flour, 2nd grade	320
Lentils	321
Pearl barley	342
Corn grits	344
Long grain rice	346
Chicken egg (yolk)	350
Buckwheat	352
Millet	353
Pork meat	354
Oatmeal	361
Pork loin	383
soy flour	384

Our respect to the lovely regulars of our site! We have collected very important information and are in a hurry to entrust you.

Its value is primarily for those who seek to reduce their weight, but also useful for those who want to follow a healthy, balanced diet.

Energy value of food table - what is it for, how to calculate the required calories and its chemical composition?

Also get answers how many calories you need for a certain area of ​​activity.

Since school, we know that our body needs to breathe, drink, eat and rest. These are, perhaps, the main points without which we cannot live.

If everything is more or less clear with air, drink and rest, then the daily calorie intake rate for many remains an unsolvable mystery. Are you also facing this problem? Let's find answers together!

Formula for success

No matter for what reasons or advice, but you still decide to lead a healthy lifestyle and

And the first thought that visited you was what and how much I should eat. As for nutrition - we recommend that you look at other topics on our website under the heading.

But now we will calculate how much food to eat per day in order to maintain the energy of the body and at the same time not accumulate fat. Back in the 90s, the formula for the norm of calories consumed was derived, and to this day it is the most accurate.

Of course, age should be taken into account (at different periods of life, we spend the energy of the body in different ways); weight (the more your weight, the more energy is spent on movement); how active you are in life and, of course, your gender.

So, prepare a piece of paper and a pen, we will derive an individual formula.

First, we determine how much energy your body spends at rest (metabolism, respiration, nail / hair growth and the work of all internal organs).

SP is a state of rest.

SP women \u003d 9.99 * kg (weight) + 6.25 * cm (height) - 4.92 * age - 161

SP men \u003d 9.99 * kg (weight) + 6.25 * cm (height) - 4.92 * age + 5

After the result of the SP, depending on your active lifestyle, we will determine how much energy the body spends daily:

1. Inactive / sedentary lifestyle: SP * 1.2
2. Small loads (training up to three times a week): SP * 1.375
3. Moderately active (classes up to five times a week): SP * 1.55
4. Active image (training up to seven times a week): SP* 1,725
5. Very active (daily training): SP * 1.9

For example, let's calculate for a woman 30 years old and a lifestyle with little stress.

SP \u003d 9.99 * 49 + 6.25 * 162 - 4.92 * 30 - 161 \u003d 489.51 + 1012.5 -147.6 -161 \u003d 1193.41

SP * 1.375 \u003d 1193.41 * 1.375 \u003d 1641

This means that this lady will multiply 1641 calories by 0.8 to lose weight and get 1312 calories per day. And the weight will definitely come off.

Consuming less than 1200 calories per day is very dangerous for your body and is not recommended without medical supervision!

However, sometimes there are cases when it is necessary not to lose kilograms, but to gain them. How much do you need to increase your calorie intake to gain weight? Depending on the desired result, the consumption rate should be increased by 15-20%.

A lady with a weight of 49 kg and a height of 162 dreams of gaining 5 kg. Then the norm of 1641 calories should be multiplied by 15%.

1641*1.15=1887 calories per day.

Three categories of products

Naturally, it is not necessary to count every bite eaten - just look at the tables of the energy value of foods and find out for yourself what exactly should be reduced or even excluded from the diet. Although the trick is that in just seven days you can remember all the kilocalories from the tables.

Those who are looking for an easy way, we can offer a conditional division of food into three categories:

1. Weight loss products. These are: citrus fruits; nuts; a pineapple; raspberries; green tea; ginger; spices.
2. Products that support normal weight. These are: lean meat; cereals; cereals; any eggs; dairy products; vegetables.
3. Products that will increase kilograms. These include: fast food; sweet soda; confectionery and flour products.

Those who have sat down should definitely think not only about the calories they eat, but also about the chemical composition of the foods they eat.

We are talking about proteins, fats and carbohydrates. Of course, the chemical composition includes macro / microelements and vitamins, but they do not affect the process of losing weight.

The most important of the chemical composition of the product is protein. It is impossible to exist without it. It is of plant and animal origin.

Violating the norm of protein intake, you risk acquiring the following diseases:

• Dystrophy;
• Marasmus;
• Decreased immunity.

Too much protein also leads to certain problems:

The body is overfilled with protein breakdown products - it leads to many diseases;

Excess protein blocks the normal absorption of calcium in the body.

The norm is calculated, protein intake based on your weight. On average, per kilogram should account for 0.8-1.2 grams. squirrel.

The next element is fat. Everyone has fat deposition in different amounts - this is a supply of fuel for our life.

It is impossible to exclude the consumption of fats from the menu, since they are a source of important substances entering the body - vitamins and mono / polyunsaturated acids that are involved in metabolism and more.

An excess of fat contributes to the development of:

• Cardiovascular diseases;
• Oncology.

The norm of consumption per day of fat should be 30% of the calorie content of the diet.

The last element is carbohydrates. They are the main suppliers of energy to the body. An excess of carbohydrates is converted by the body into fats. Most diets are designed specifically to reduce the consumption of carbohydrates in food.

Have you already learned the rate of calories per day, depending on your lifestyle? Based on this figure, you calculate the rate of carbohydrate intake per day approximately 55-65% of the energy value of the diet.

Be sure to follow these tips:

• You can lose weight by 1.5 kg per week.
• To lose weight, reduce your diet by 20%.
• In the output, energy costs may be less, do not forget to do the calculation correctly.

Even more useful information can be found on our website - recommend your friends and your victories.

We talk a lot about calories and that in order to lose weight, you need to reasonably reduce the calorie content of the diet.

But what do those calories look like in physical terms?
Really, can you imagine a 100 calorie slice of bread or cheese? I think that for most it is quite difficult. At least in the beginning :o)

The skill of automatically counting calories without using weights appears after some practice. Today we will develop this skill.

Study the photos that I have prepared for you and try to remember what 100 calories of different foods look like on a small plate with a diameter of 22 cm.

At the same time, remember once again that all products differ not only in calorie content, but also in saturating ability.

So, fatty foods are very high in calories, but saturate poorly. And lean meat, poultry, fish are less high-calorie, but they saturate very well. Therefore, for the prevention of hunger during the period of weight loss, it is very beneficial to include them in every meal.

In addition, the more voluminous the food, the faster it saturates. By bulk and low-calorie food, we include almost all vegetables and fruits (with the exception of bananas and grapes, potatoes fried in oil). Supplementing lean protein foods with vegetables, we enrich our diet with fiber, vitamins and minerals, fill the volume of the stomach faster, which means we will feel full faster.

100 calories is...

This is what 100 calories of vegetables look like on a plate with a diameter of 22 cm

This is what 100 calories of fruit look like on a plate with a diameter of 22 cm

This is what 100 calories of bread looks like on a plate with a diameter of 22 cm

This is what 100 calories of nuts and seeds look like on a plate with a diameter of 22 cm

This is what 100 calories of protein food looks like on a plate with a diameter of 22 cm

This is what 100 calories of cheese and cottage cheese look like on a plate with a diameter of 22 cm


]http://slim4you.ru/skolko-ehto-100-kalorijj

Another picture, but very informative, clearly showing how much fruit you can eat per 100 calories

To make it easier to navigate the choice of products and know their quantity, below is a list that indicates how much of which food is 100 k / cal.

1. Brown rice

Brown rice is a great source of magnesium, iron, and B vitamins. For more benefits, cook rice with black beans. Both brown rice and black beans are high in protein. Such a dish provides all nine essential amino acids that our body needs.

100 calories = 1/3 cup brown rice

2. Blueberries

This berry is often called the berry of youth. It is high in antioxidants, as well as high in quercetin and flavonoids, which boost immunity and have a beneficial effect on the liver and brain. In addition, blueberries prevent urinary tract infections.

100 calories = 1 and 1/4 cups fresh or frozen blueberries

3. Broccoli

Broccoli contains one of the most easily absorbed forms of calcium. Like all cruciferous vegetables, it contains the substance sulforaphane, which protects against cancer by stopping its development by activating certain enzymes.

100 calories = 3.5 cups of broccoli

4. Cucumber

This vegetable is an excellent source of nutrients such as vitamin C and magnesium. In addition, cucumber acts as a natural diuretic, which means that you do not face bloating and excess water retention in the body. It is recommended to eat a cucumber with a peel, because it contains silicon, which is very useful for connective tissue, the rigid structure of which will favorably affect the skin of your face.

100 calories = 3 and ¼ fresh medium sized cucumbers

5. Almond

This nut is a natural antioxidant, a source of protein and omega-3 fatty acids. It also contains a high content of vitamin E, which makes the skin moisturized and soft by maintaining the required level of moisture in the cells.

100 calories = 15 almonds

6. Apple

These fruits contain powerful antioxidants and pectin, which help lower cholesterol levels. In addition, apple peel contains quercetin, a substance that prevents inflammation in the vascular wall.

100 calories = 1 medium apple

7. Apple juice

Freshly squeezed apple juice improves lung function and also prevents the loss of acetylcholine, the most important neurotransmitter in the human nervous system. It is this substance that is necessary for memory and concentration.

100 calories = 1 glass of apple juice

8. Potato chips

Potato chips are a harmful product that must be gradually removed from your diet. The flavors found in potato chips work on the brain's pleasure centers, so it's no surprise that after eating a few, you want more and more.

100 calories = 8 potato chips

9. Chocolate bar

Chocolate is made from cocoa beans, which act as powerful antioxidants on the body, lower blood pressure, soften the skin, improve mood and strengthen the immune system. But for all these beneficial properties to work for you, buy chocolate with a cocoa content of at least 70%.

100 calories = 1.5 candy bars

10. Sour cream

Of course, as an additive to salads, sour cream is healthier than mayonnaise. But since this product is very fatty, it is still recommended to abandon it and season chopped vegetables, for example, Greek yogurt, which is much lower in calories.

100 calories = 45 grams of sour cream

11. Coffee and cream

If you pour cream or milk into your coffee, you automatically add extra calories to yourself. Especially high-calorie types of coffee drinks such as cappuccino and latte. Drink coffee without milk or with skim milk.

100 calories = 50 milliliters of cream

Fish, meat, eggs
80 grams of beef or pork (raw, escalope), 150 grams of low-fat cod or 50 grams of fatty sturgeon, three slices (1 cm thick) of boiled sausage, two sausages, one egg, five to six slices of smoked sausage.

Dairy
A glass of milk, 25 - 50 grams of cottage cheese (depending on fat content), 4 - 5 tablespoons of sour cream, half a glass of cream, a glass of kefir, two thin slices of cheese, 100 grams of yogurt.

Fruits
One banana (small), two apples, one orange, four tangerines, one grapefruit, one pear, 25 grapes.

Vegetables
A kilogram of cabbage, two medium potatoes, three onions, one beet, 3 - 4 medium carrots.

Bread, cereals
A piece of white or black bread, a small portion of noodles or pasta, five to six tablespoons of any porridge (on water), peas, beans - three to four tablespoons of boiled product.

Sweets
A tablespoon of condensed milk, two - three tablespoons of jam, five teaspoons of sugar, 50 - 70 grams of ice cream, three pieces of cookies, three - four pieces of dried apricots, prunes, dates.

nuts- any, about two tablespoons

Sauces, fats
Butter - a small piece (15 grams) 2/3 the size of a matchbox. Butter can be spread on two thin slices of bread. Margarine - 15 grams, lard - 10 grams (thin slice), a tablespoon of vegetable oil, three to four tablespoons of ketchup, two tablespoons of mayonnaise.
Based on materials

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 consumed 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