Many women to lose weight, pace yourself by starvation and strict diet.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, not necessarily to use very harsh methods.We must learn a correct counting calories.Weight loss is very important.Choosing a low-calorie, but slowly digestible foods, you can forget about the problem of excess weight.Over time, the daily calculation will include you in the habit.To learn how to create a competent program on nutrition will be discussed in this article.
Table calorie
order to properly count calories to lose weight, you need to refer to the table of products, which contains their nutritional value.I will not give it completely.To do this simply will not have a single article.Just add a calorie per 100 grams of most commonly consumed foods:
- milk 2.5% fat - 58;
- cheese - 370;
- fat cottage cheese - 226;
- nonfat cottage cheese - 86;
- high-calorie mayonnaise - 627;
- vegetable oil - 899;
- butter - 750;
- rye bread - 215;
- buckwheat - 329;
- rice - 323;
- green peas - 72;
- zucchini - 27;
- cucumbers - 15;
- radishes - 20;
- tomatoes - 19;
- orange - 38;
- apple - 46;
- beef - 187;
- chicken - 165;
- cod fish - 75;
- almonds - 645;
- sugar - 374.
example diet to 1,000 calories
It was the theory.Now we start the practical counting calories for weight loss.Here is a rough menu for one day, calculated on the five-time meal.
Breakfast: cottage cheese low fat (2 heaped tablespoons) 1/2 cup of one percent or yogurt, a slice of diet bread (rye possible).
Lunch: one medium apple, peach, pear or an orange.
Lunch: 100 grams of boiled chicken breast and 150 g of sea fish steam and 3 tbsp.Spoons garnish (cereal porridge on the water or steamed vegetables).Or a light vegetable soup and a salad of fresh vegetables (eg, radishes and cucumber) and greens, seasoned with olive oil Class "Extra."
Snack: boiled corn cob or any fruit (1 pc.), 10 nucleoli almonds.
Dinner: hard-boiled egg 1 or 2 small slices of low-fat sausage, ½ cup of oatmeal or buckwheat porridge on water, vegetable salad.
If you really want to eat, you can eat 1 tablespoon of nonfat cottage cheese with a slice of diet bread.
Learn to count calories to lose weight - it's easy.Just think for a table looking into the nutritional value of foods, what and how much you can eat, for example, today.If you ate more than planned, so it's time to do exercise.With their help, you can quickly burn calories.
Expected results
you meditate, you can give the calorie counting for weight loss?This program is sure to bear fruit.For example, when using a diet to 1000 calories a day, even without exercise can throw from 2 to 6 kilograms in 2 weeks.The longer it is not necessary to apply, as in the home is difficult to observe the negative changes in the health of losing weight.
In this article, we learned to count calories to lose weight.Hopefully, this information will be useful to you.
