Calorie table for weight loss products. Calorie table for ready-made meals for weight loss

To lose weight properly, you need to count the calorie content of the food you eat. The calorie table will help you do this quickly and easily.

• After the end of winter, all women dream of losing extra pounds. Summer is coming and you want to be in shape to look great on the beach
• Often in the spring, due to the addition of extra centimeters at the waist and hips, we cannot wear our favorite jeans or dress. To lose weight quickly, you need to urgently exercise and eat right. It will not be enough to exclude only sweets and flour dishes; you need to count the calories
• After all, to lose weight you need to consume no more than 1200-1300 kilocalories per day. It is more convenient to calculate the calorie content of consumed foods with a ready-made table

The girl counted calories and lost weight

Fruits, dried fruits and berries

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Who is the table suitable for?

The calorie content of foods is an indicator you need to know:

1. Those who want to lose weight. Thanks to such a table, you will be able to create a competent diet, excluding inappropriate foods from it. In addition, you can prepare a menu for the day or week, develop a suitable diet for weight loss, taking into account sports activities.
2. Those who want to gain weight. In order to achieve results, it is also necessary to correctly adjust the diet by including more protein, slow carbohydrates and vegetable fats. A convenient table of calorie content per 100 grams of food will come to the rescue.
3. Taking care of your own health. People who are forced to adhere to certain diets for indications must adjust their diet in accordance with the recommendations of doctors. The calorie table will help you avoid harmful foods and choose the most healthy menu.

Greens and vegetables

Attention! To see the entire table, select Show 50 Records, or use the Previous and Next buttons to view the table in sections.

Calorie tables for ready meals

For the convenience of calorie counting, calorie tables have been created, which indicate the most popular ready-made dishes. However, they are only approximate figures, because there are many additional factors that cannot be predicted: the quality and quantity of ingredients, their proportions, method of preparation, etc.

First meal

This is a special category of lunch dishes for every day. Various broths are most often used as a base, to which vegetables, fish or meat can be added.

Second courses

Most often, they are the most important and complex compared to other products. All other dishes are built around them: soups, appetizers and desserts. The calorie content of second courses depends on the method of preparation and the ingredients included in it.

For dietary nutrition, dishes made from vegetables and lean meat or fish are most suitable.

Salads

Salads can serve as an appetizer, main course or dessert. They are most often based on vegetables, which can be diluted with meat, sausage, fish and other products. Fatty dressings such as mayonnaise greatly affect the final calorie content of salads. During the diet, they can be replaced with low-fat natural yogurt or lemon juice.

Porridges and side dishes

The table shows ready-made dishes with a minimum set of ingredients. Since cereals increase in size during cooking, their calorie content in finished form is less than in dry form.

Dessert

Here are the most popular complex desserts. And although most of them are very high in calories, you can find something that is really tasty and relatively healthy.

Beverages

Non-alcoholic drinks can be a great addition to main meals, celebrations and outings.

They can be divided into hot and cold. Hot drinks will warm you up on a winter evening, and cold drinks will make your stay in the heat more comfortable.

Alcohol

Alcoholic drinks are almost the highest in calories among other foods. The tricky part is that you can drink a large amount at a time and unnoticed get a huge portion of empty calories. When losing weight, the right decision would be to completely abstain from alcohol.

Mushrooms and legumes

Eggs

Calorie calculation for weight loss

Calories are the energy that the body receives from food and then spends on any activity. A person eats foods, and the body uses them to produce energy, which it then supplies to vital organs. Energy is needed for all vital processes: mental work, breathing, heat exchange, heartbeat, and even for movement. Each product has a special chemical composition, but they all consist of the same substances, but in different proportions. So, the components are:

• carbohydrates;
• microelements;
• proteins;
• water;
• vitamins;
• fats.

Why do you need to count calories?

Without following a diet, a person tends to exceed his daily caloric intake, even if he does not eat too much, because the calorie content of all foods is different. Snacks that are not considered a full meal are swallowed and forgotten. In addition, calories are divided into “harmful” and “useful”. By consuming unlimited amounts of them, women have a desire to lose weight with the help of diets, the essence of which is the same - reducing daily caloric intake.

All diets have a common significant drawback - a limited list of products. Even if you have followed a strict diet to lose weight and achieved the desired result, you still have not abandoned your previous eating habits, so they will quickly “ruin” your slimness. Calculating the energy value of foods and the amount of food consumed should not become a temporary diet for you, but a way of life - only constant monitoring and a table will help you always have a beautiful figure and be healthy.

How to count

Having decided to switch to PP and use a calorie counting table for weight loss in everyday life, purchase a diary in which you will record your achievements. When following your daily calorie intake, write down every food you eat during the day, and also set aside a place where you will keep track of your physical activity. The third column of the table will show your weight changes - you should record your morning weight in your weight loss journal.

By comparing your weight loss results, you can adjust your diet. At the same time, focus on the minimum required by the body, and keep in mind that in order to lose weight, it must burn more calories than it received. The required amount is calculated individually for each person, because the condition of the body, the age of the person losing weight, and his physical activity are taken into account. For example, a woman who moves little can eat 2200 kcal per day; for men whose activities are not related to physical activity, the number increases to 2800 kcal/day.

To lose weight, you need to do the calculation a little differently, reducing the permissible daily caloric intake:

• women who do not engage in sports need 1000-1200 kcal/day to lose weight, men 500-600 kcal more;
• women involved in training should consume 2000-2200 kcal per day, men need to add 500 kcal to this number.

Fish and seafood

Composition of products and their calorie content per 100 grams

People who watch their figure carefully monitor the composition and calorie content of their products. It is also worth monitoring the percentage of proteins, fats and carbohydrates (BJU) throughout the day so that there is no excess in any nutritional element.

There are different approaches for different purposes. A normal proportion is considered to be 30-40% for proteins, 20-25% for fats, 40-50% for carbohydrates. When drying the body, use a BZHU ratio of 50%/35%/15%. For weight loss, a distribution of 40-45% proteins, 15-20% fats and 30-40% remains for carbohydrates is suitable. But these values ​​are approximate and must be selected individually for each person.

The calorie table helps to maintain the daily ratio of BZHU for individual products and ready-made dishes. With this data, you can create your own daily menu. This makes it much easier to stick to a diet or diet, control the amount of energy entering the body, and also calculate the approximate calorie content of a particular dish if accurate information is not available anywhere.

Vegetables

They should be in every person's diet on a daily basis. These include vitamins, minerals, and fiber. They can be eaten fresh, fried, stewed, baked, it all depends on the dish and taste preferences.

The figure shows a table of calorie content of different products, which will allow you to calculate the calorie content of ready-made dishes.

Fruits

Like vegetables, fruits are certainly healthy and very tasty. Since some of them contain a lot of sugar, when losing weight you should not rely too much on, for example, grapes and bananas. In order to eat only the juiciest, healthiest and most delicious fruits, you must try to monitor their seasonality.

Leafy greens

Greens are also extremely beneficial due to their high concentration of vitamins, minerals and antioxidants. Most often used in salads or as a vegetable side dish with other vegetables. As a seasoning, greens provide additional flavor, aid digestion and remove toxins.

Berries

Most often they are used to fill various products and as a decoration in ready-made dishes. The calorie table provides data on fresh berries. However, with proper freezing and storage, their beneficial properties and calorie content change little or do not change at all.

Mushrooms

This is the most mysterious kingdom of living organisms, which is placed in a separate group from animals and plants. According to their properties, they can be classified, on the one hand, as fruits due to their mineral composition.

On the other hand, they are similar to vegetables when looking at the amount of fiber. And sometimes they contain more protein than meat. Mushrooms are considered a dietary product, as they consist mainly of water and have low calorie content with a large amount of useful substances.

Meat

It is the main source of vitamin B12 and protein from food. Meat also contains iron, phosphorus, zinc and other elements of the periodic table necessary for the body. Meat can act as a ready-made independent dish or combined with other products.

The calorie table shows all types of raw meat and poultry.

Fish

Fish is an easily digestible protein, microelements, vitamins and, of course, Omega 3 and Omega 6 fatty acids. The high concentration of phosphorus in fish has a beneficial effect on the nervous system, increases efficiency, reduces the likelihood of “burning out” at work and eliminates lethargy.

It is better to use low-fat varieties of fish as a dietary product.

Seafood

All seafood contains a large amount of protein, which does not spoil your figure. Due to the presence of Omega 3 fatty acids, seafood reduces the risk of cancer, lowers cholesterol and improves brain function. If they are included in the diet, the body will receive vitamins A, B and E, iodine, iron, phosphorus, calcium and other useful microelements.

Sausages

Unfortunately, most modern manufacturers use cheap raw materials to create sausages. They contain too much fat, which can subsequently be stored in extra pounds and deposited on the blood vessels.

However, this product is very tasty and nutritious. Turkey meat is considered the least harmful in sausages - it is less fatty and does not require the addition of many spices. Therefore, it is better to abandon cheap sausage altogether or replace it with meat.

Canned meat and fish

Any canned food is stored for many months, and if not for them, some products would not be able to appear on store shelves. And although many useful substances disappear during canning, some elements still remain: calcium, antioxidants, lycopene, beta-carotene.

In any case, before use, you need to check the expiration date and look at the composition for the presence of chemical additives.

Flour products

The table of calorie content of foods and ready-made meals shows that among flour products there are dietary and high-calorie products. In this way, you can identify foods that are harmful to your figure and no longer include them in your daily diet.

Cereals

The variety of cereals allows you to eat something new and healthy every day. Such food provides a lot of energy and is considered dietary. Having breakfast with porridge, the body will receive a portion of fiber, complex carbohydrates and ballast substances. It is recommended to eat cereals 3-5 times a week.

Butter, eggs and dairy products

Products with milk fats are saturated with phospholipids, which are responsible for the health of the whole body, fatty acids, vitamins and minerals. Animal fats participate in the formation of brain neurons, provide energy and promote the absorption of microelements and vitamins.

Sweets

Among the sweets there are sugar bombs and relatively safe products. If you eat them in small quantities there will be no harm to your figure. The sugar they contain quickly increases brain performance and activates the production of serotonin.

Nuts and dried fruits

This is a lifesaver during the winter season, when vitamins are especially scarce. Both nuts and dried fruits can be stored for up to 3 years without losing their beneficial properties. But since there is practically no water in them, the calorie content per 100g is quite high. Therefore, you should be careful when adding them to various dishes in moderation.

Sauces and dressings

Sauces make ordinary food more interesting in taste, but also higher in calories. This especially applies to sauces and dressings based on cream and oil. While losing weight, it is better to avoid them completely or at least minimize them.

Meat, offal, poultry

Sausages, canned meat

Calorie diet

For those who have problems with weight, nutritionists have developed a special system - calculating the calorie content of consumed foods according to a table. While on this diet, you don’t need to give up your favorite delicious foods, because the system’s design is as simple as possible - you just need to reduce the number of servings and their volume. Reviews of this diet suggest that you can easily lose 4 kg of excess weight in a month (depending on your initial weight). The diet is absolutely safe for health, provided that you do not reduce your daily caloric intake below the minimum threshold of 1200 kcal.

A calorie-counting diet won't make you hungry. You can see this by looking at its sample menu:

• breakfast - 200 g of salad (fresh cabbage and carrots), seasoned with 0.5 tsp. vegetable oil, a piece of boiled sausage (50 g) or chicken cutlet, bread and unsweetened tea;
• snack – 100 g of citrus jelly, a glass of lemon jelly;
• lunch – 150 g of bean soup, 150 g of vegetable roast with pork, a cup of rowan tea, 100 g of potato cookies;
• afternoon snack – a glass of kvass made from the extract, 2 loaves of bread covered with a thin layer of apricot jam;
• dinner – 100 g of buckwheat, 100 g of boiled chicken fillet, a cup of tea with an apple;
• at night - a glass of low-fat kefir.

How to choose calorie-rich diet recipes

A calorie table for weight loss may not help you achieve your goal if you systematically break the rules. So, when you are planning to count calories, you should:

1. Limit your fat intake. Animal fat has twice the calorie content of carbohydrates. If the menu contains no more than 30% fat, then the body does not require an increase in the dose of carbohydrates and protein, due to this the calorie content of the diet becomes 10% less.
2. Minimize your sugar intake. Any type of sugar or its substitute increases appetite, which causes a person to overeat, which is unacceptable when losing weight. A healthy menu should contain no more than 20 g of sugar/day.
3. Increase your consumption of fiber (found in cereals, fruits, vegetables) and pectins. This kind of food is the best for weight loss - it is digested more slowly and fills you up faster.

Dairy

Negative calorie foods for weight loss

Foods with negative calorie content
You can gain excess weight even if you do good physical activity. Why is this happening? In addition to exercise, you need to eat right.

There are negative calorie foods for weight loss. These are foods that the body expends more energy to digest than it receives from them.

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

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

• Spinach - 21 kcal
• Red bell pepper – 26 kcal
• Apples - 44 kcal
• Lemon - 30 kcal
• Lettuce leaves - 15 kcal
• Rhubarb – 16 kcal
• Radish - 20 kcal
• Sea kale - 5 kcal
• Tomatoes - 15 kcal
• Grapefruit - 33 kcal
• Eggplants – 25 kcal
• Carrots - 31 kcal
• Cucumbers - 10 kcal

Tip: Use this list when creating your menu. This will help you lose weight quickly, without using painful diets.

Flour products, cereals

Nuts

Confectionery, sweets

Fats, margarine, butter