Diet Weight Loss / / August 12, 2017
Calorie content and chemical composition of food
Calorie food determine their chemical composition.The fat contains the most energy - about 9 kcal per 1 gram.1 g of the protein or carbohydrate contains approximately 4 kcal.Therefore, foods with a high content of fat - butter, rendered fats, fatty meats, sausages, sausages, chocolate, vegetable oils - is the most high-calorie.The meat of the moose just 1.5-2% fat, and 100 grams of elk contain about 100 calories;pork fat contains 49.3% fat, and its calorie is almost 5 times more.
Foods with high water content have less calories and less contribute to obesity.These products include vegetables, fruits.The more water in vegetables, the lower their caloric content.This also applies to cereals and breads, and legumes, and other plant products.
Calorie common food
Very high calorie foods food (450-900 kcal per 100 g)
sunflower oil, ghee, butter, lard, pork fat, smoked sausage.Nuts, chocolate, cream cakes.Most calorie food (200-449 kcal per 100 g)
Beef 1 category, pork meat, lamb 1 category, sausage, smoked-cooked, smoked sausages, cooked sausages (except beef), sausages, sausages, meat loaves,geese, ducks.Cheese, pickle, processed, sour cream, cottage cheese, fat, cottage cheese.Capelin autumn, bonito, Pacific saury, sturgeon, Pacific herring, eel, caviar (granular, Pressed, chum, pink salmon, sturgeon, sturgeon).Bread, pasta, sugar, honey, jam.
Moderate calorie food (100-199 kcal per 100 g)
Lamb Category II, Category II beef, horse meat, meat, elk, rabbit, deer, lamb, broiler chickens, turkeys category II, chickenscategory II, eggs, quail.Tooth, chub, mackerel, makrorus, lean Atlantic herring, mackerel, horse mackerel, sturgeon.Curd bold, 6% fat yogurt.
Low calorie foods
Low calorie foods (30-99 kcal per 100 g)
Milk, yogurt, low-fat cottage cheese, yogurt, yogurt 1,5% and 3,2% fat, mare.Cod, hake, perch, pike, carp, flounder.Berries (except cranberries), vegetables, turnips, green peas, cabbage (Brussels sprouts, kohlrabi, cauliflower), potatoes, carrots, beans, radishes, beets.Very low calorie foods (less than 30 kcal per 100 g)
courgettes, cabbage, cucumbers, radishes, turnips, lettuce, tomatoes, bell peppers, pumpkin, cranberries, mushrooms and fresh.
on calorie foods affects the fiber content (fiber): The more, the less caloric.Fiber not only prevents the absorption of carbohydrates and fats, but also significantly slows it.In
cauliflower contained 90 grams of water and 4.5 g carbohydrates 0.9 g fat per 100 grams of edible portion of the product.Its calorific is 30 kcal per 100 g Sweet pepper contains as much water - 90 g carbohydrates and even somewhat greater than cauliflower, - 5.2, but it was significantly more fiber - 1.4 g;accordingly, it is slightly lower calorie - 27 kcal per 100 g of edible portion of the product.When comparing products with almost the same fat content, but with different levels of fat found the same pattern.So, fresh boletus mushrooms contain 0.9 grams of fat and 2.1 grams of fiber, and their calorie content is 23 kcal;mushrooms contain slightly more fat - 1.0 g but less than 2 times the fiber - 0.9 g;respectively, above their caloric content - 27 kcal.The structure of a low-calorie diet is recommended to include salad vegetables with a high content of fiber and water.
low-calorie vegetable salad in the early afternoon accelerate the onset of satiety, thereby reducing the amount of a high-calorie meals.
Water and fiber salad somewhat reduce the efficiency of absorption of nutrients from the following dishes.To fill salads should not be vegetable oil or mayonnaise and vinegar or soy sauce.To prepare such a "protivokaloriynogo" salad can be used fresh and sauerkraut, cucumbers, leafy greens and other vegetables containing few carbohydrates and lots of fiber.The absorption of nutrients slows down, and the feeling of hunger will come later.The total caloric intake may decrease slightly or remain on the usual level.This will avoid hunger, dizziness and other unpleasant sensations caused by a low-calorie diet.Some of the nutrients in fiber and will be excreted in the feces.All this will reduce the total actual caloric intake.
Calorie all meals and daily diet as a whole can be calculated to within a calorie on directories, which contains the energy value of certain foods.But, in order to determine how many calories are in a dish of soup, have up to a gram weigh not less than ten components (raw meat, dry cereals, raw vegetables, dried herbs, etc.), take into account the loss of nutrients during storageproducts, waste rate, the effect of heat treatment (some products while losing calories, and some are more caloric than raw, due to destruction of tissue), the effect contained in each of the products on the digestion of the nutrients of the finished dishes and many more.
Depending on the composition of products and the method of preparation ready meals lose a different number of calories: soups -2-4%, dishes from milk and cheese - 3-6%, fish - 7-26%, beef dishes - 2-26%, pork - 6-39%, mutton - 5-28%, meat products - 7-26%, chicken dishes - 7-41%, chicken - 6-37%, turkey - 8-24%, rabbit - 8-27%.
In addition, in the preparation of individual diet is necessary to take into account the personal characteristics of nutritional status, and many other factors.
If there are no contraindications (renal failure, cardiovascular disease and other diseases associated with impaired water-salt metabolism), it is recommended to drink more liquid - non-carbonated drinks, tea or coffee without sugar (up to 1.5-2 liters per day).This will help speed up the satiety and reduce the absorption of nutrients.
Proteins less influence on the accumulation of excess body weight than fats and simple carbohydrates.To avoid harmful effects of excessive consumption of nitrogen compounds on the plate should be 2-3 times more vegetables than meat.Do not forget that raw vegetables contain fewer calories and more vitamins than cooked, and that meals of lean meat and fish, chicken fillet less calories than animal foods that contain a lot of fat.
The weight deviation from the ideal is not to blame for proteins, and fats and less carbohydrates. especially dangerous hidden fat.If the fat from meat or chicken can be removed, the sausage, sausage, pastries, he firmly hidden and is often 30-50% of the total weight of the product.Studies have shown that diets with a minimum amount of fat in food promote weight loss, even if the diet is not reduced total caloric content.
pasta, cereals, potatoes and other foods that contain a lot of complex carbohydrates (starch), little effect on weight gain, especially if you do not put them in butter or vegetable oil.
to carbohydrates absorbed slowly and incompletely, should tenderize less cereals and pasta.If
Figure leave a little hard (cooking only 15 minutes), and the pasta is not tenderize to full soft, the carbohydrates contained therein are absorbed more slowly and not so full.
Potatoes best to fry without fat on teflon pan than to cook, and even more mash.
Fig better use is not white, and the so-called brown - it contains more fiber.
pasta from durum wheat is less boiled soft and contain a "slow" carbohydrates than made from cheaper soft grades.
Vegetable dishes without fat, even though they contain simple carbohydrates (glucose, fructose, sucrose).Not only contribute to the accumulation of body weight, as they have a lot of water and fiber, and low calorie.
fruit in large amounts, fruit juices (even without the addition of sugar) can influence the accumulation of body weight, since they have a lot of simple carbohydrates.100 g apple contains 45 calories, and if you eat in the fasting day is only 1.5 kg of apples, the body will get only one-third of the two thousand calories, he will spend a day of sedentary work.And if after a full breakfast, lunch and dinner to eat on the big apple, calorie diet will increase by approximately 10%.
Thus, despite indisputable evidence that weight gain is primarily provide excess fat in the diet for the control of the "extra" weighing must total caloric restriction diets.Foods containing the highest amount of fat
- heating oil, vegetable oil, cooking oil - 90-98%
- Butter - 75-80%
- Salo pork - 70-75%
- Margarine - 60-75%
- smoked sausages, pork fat - 35-45%
- boiled sausages, sausages, sausages - 25-40%
- lean pork, beef fat - 20-30%
- Dumplings - 15-25%
- Mayonnaise - 30-70%
- cream, sour cream - 10-40%
- Hard and processed cheese - 15-30%
- fatty fish varieties - 10-25%
- Chocolate - 30-40%
- Nuts - 30-50%
- ice cream - 10-15%
- products pastry - 12-25%