How to count calories for weight loss

Many women, to lose weight, exhaust themselves by starvation and strict diets. And in vain! After all, their body loses a significant portion of nutrients, which is bad for health. It turns out that in order to control your weight, it is not necessary to apply very rigid methods. You just need to learn how to count calories correctly. For weight loss is very important. Choosing low-calorie, but slowly assimilated products, you can forever forget about the problem of excess weight. Over time, all daily calculations will become your habit. About how to make a competent nutrition program, will be described in this article.

Calorie table

In order to correctly calculate the calories for weight loss, you need to refer to the table of products, which indicates their nutritional value. I will not bring it completely. For this, one article is simply not enough. I will only indicate the calorific value per 100 grams of the most frequently consumed products:

• Milk 2.5% fat - 58;
• Cheese - 370;
• Fat cottage cheese - 226;
• Non-fat 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;
• Radishes - 20;
• Tomatoes - 19;
• Orange - 38;
• Apple - 46;
• Beef - 187;
• Chicken - 165;
• Fish cod - 75;
• Almonds - 645;
• Sugar - 374.

Example of a 1000 calorie diet

It was all theory. Now we begin the practical calculation of calories for weight loss. Here is an approximate menu for one day, designed for five meals a day.

Breakfast: curd fat-free (2 tablespoons with a slide) or 1/2 cup of one-percent kefir, a slice of dietary bread (you can rye).

Second breakfast: one medium apple, peach, pear or orange.

Lunch: 100 g boiled chicken breast or 150 grams of steam-sea fish and 3 tbsp. Spoons of a side dish (cereal porridge on water or stewed vegetables). Or a light vegetable soup and a salad of fresh vegetables (for example, radish and cucumber) and greens, seasoned with extra-virgin olive oil.

Snack: boiled corn cob 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 in water, vegetable salad.

If you really want to eat, you can eat 1 tablespoon of low-fat cottage cheese with a slice of dietary bread.

Learn how to count calories for weight loss - it's easy. Just estimate, looking at the table of food value of products, what and how much you can eat, for example, today. If you eat more than planned, then it's time to do physical exercises. With their help, you will quickly burn excess calories.

Expected results

Do you think that you can give a calorie count for losing weight? This program will certainly bear fruit. So, when using a diet for 1000 calories a day, even without exercise, you can throw off 2 to 6 kilograms for 2 weeks. Longer it is not necessary to use, because at home it is difficult to observe negative changes in the health of those who lose weight.

In this article, we learned to count calories for weight loss. I hope this information will be useful to you.