Table calorie foods for weight loss

To properly lose weight, you need to consider the calorie content of consumed food. Table of calories will help to make it easily and quickly.

table for weight loss
  • All the women who after the end of winter is the dream of lose weight. Summer is coming and I want to be in shape to look spectacular on the beach
  • Often in the spring due to get extra inches in the waist and hips, we can not wear your favorite jeans or dress. To lose weight fast, it is urgent to exercise and eat right. There will not be enough to exclude only the sweets and farinaceous food, we need to calculate the calorie content
  • After all, for weight loss, you need to consume no more than 1200-1300 calories a day. To calculate the calorie consumption of the products with the ready table

Table calorie foods for weight loss

The table below compares the amount of protein, fat and carbohydrates.

Important: please read it to know what foods are useful to use in the daily menu.

Dairy products

Food Water Protein Fat Carbohydrates Kcal
Milk 88,0 2,7 3,1 By 4.6 56
Low-fat kefir 90,0 The 2.8 0,1 3.7 V 29
Yogurt fatty 89,5 2,7 3,1 4,0 58
Cheese 51 17,8 20,0 0 259
Plain yogurt, 1,5% 87 4,9 1,5 3,4 50
Condensatione milk with sugar 25,9 7,1 8,4 55 314
Ryazhenka 85,1 The 3.0 4,9 4,2 84
Cream 10% 81,2 2,9 9,9 4 118
Cream 20% 71,9 2,7 19,9 3,5 204
Cream 10% 81,6 2,9 9,9 The 2.8 115
Cream 20% 71,7 2,6 19,9 3,1 205
Sweet cheese and cream cheese sweet 40,0 7,0 22,0 27,4 339
Cheese 39,0 22,4 29,9 0 370
Cheese confusi 54 23,9 Is, 13.4 0 225
Fat cheese 63,7 13,9 17,9 1,2 224
Cream cheese 77,6 17,9 0,5 1,4 85
table for weight of calories

Oil, fat, mayonnaise

Food Water Protein Fat Carbohydrates Kcal
Butter 15,7 0,5 81,5 0,8 750
Melted butter 1 0,2 97 0,5 886
Margarine, butter 15,7 0,2 81,3 1 744
Mayonnaise 24 The 3.0 66 2,5 625
Vegetable oil 0,1 0 99,8 0 889

Bread and bakery products

Food Water Protein Fat Carbohydrates Kcal
Rye bread 41,4 By 4.6 0,6 49,4 210
Bread from wheat flour 1 class 33,3 7,6 2,3 53,3 250
Muffin 25,1 7,4 4,4 59 294
Wheat crackers 11 11,0 1,3 72,3 330
Wheat flour of 1 grade 13 10,5 1,2 72,2 324
Rye flour 13 6,8 The 1.0 75,9 320

Cereals

Food Water Protein Fat Carbohydrates Kcal
Buckwheat 13 11,6 2,5 67 327
Meal 13 11.2 upgrade 0,6 72,3 320
Oatmeal 11 10,9 5,7 66,0 340
Barley 13 9,2 The 1.0 72,7 320
Millet 13 11 The 2.8 68,3 331
Image 13 6 0,5 72,7 322
Barley grain 13 10,2 1,2 70,7 320

Vegetables

Food Water Protein Fat Carbohydrates Kcal
Eggplant 90 0,5 0,1 The 5.4 23
Green peas 79 4,9 0,1 13,2 71
Zucchini 91 0,5 0,2 5,6 25
Cabbage 89 1,7 0 5,3 25
Potatoes 75 2 0,1 19,6 82
Onions 85 1,6 0 9,4 43
Carrots 88 1,2 0,1 6 32
Cucumber 95 A 0.7 0 2,9 14
Sweet paprika 90 1,2 0 By 4.6 22
Parsley 84 3,6 0 8,0 46
Radishes 92 1,1 0 4,0 19
Salad 94 1,4 0 2,1 13
Beet 85,5 1,6 0 10,7 45
Tomatoes 92,5 0,5 0 4,1 18
Garlic 69 6,4 0 22,0 104
Sorrel 89 1,4 0 A 5.2 27
Spinach 90,2 The 2.8 0 2,2 21

Fruit

Food Water Protein Fat Carbohydrates Kcal
Apricots 85 0,8 0 10,4 44
Plum 88 0,1 0 7,3 33
Pineapple 85 0,3 0 11,6 46
Bananas 73 1,4 0 22,2 90
Cherry 84,2 A 0.7 0 10,3 48
Pear 86,5 0,3 0 10,5 40
Peaches 85,5 0,8 0 10,3 43
Consumption 85 A 0.7 0 9,7 41
Persimmon 80,5 0,4 0 14,8 60
Cherry 84 The 1.0 0 12,2 51
Apple 85,5 0,3 0 11.2 upgrade 45
Oranges 86,5 0,8 0 8,3 37
Grapefruit 88 0,8 0 7,0 33
Lemon 85,7 0,8 0 3,5 30
Mandarin 87,5 A 0.7 0 8,5 37
Grapes 79,2 0,3 0 16,5 66
Strawberries 83,5 1,7 0 8,0 40
Gooseberry 84 0,6 0 9,8 45
Raspberry 86 A 0.7 0 8 40
Sea buckthorn 74 0,8 0 The 5.4 29
Currants 84 The 1.0 0 7,5 39
Blueberry 85,5 The 1.0 0 8,5 39
Briar 65 1,5 0 23 100
table for weight loss products

Dried fruits

Food Water Protein Fat Carbohydrates Kcal
Apples 19 3,1 0 67 270
Plums 24 2,2 0 64,6 260
Peaches 17 The 3.0 0 66,6 274
Pear 23 2,2 0 60,1 244
Cherry 17 1,4 0 72 290
Raisin 16 2,2 0 70,2 275
Dried apricots 19,3 A 5.2 0 66,4 270
Apricots 16 4 0 66,4 273

Meat, poultry

Food Water Protein Fat Carbohydrates Kcal
The lamb 66,6 15,3 15,2 0 201
Beef 66,7 18,8 12,3 0 186
Rabbit 64,3 20,0 11,9 0 198
Pork 53,8 16,3 25,8 0 350
Beef 77 20,0 1,1 0 89
Liver 70,2 16,4 2,6 0 110
Heart 77 16,0 3,1 0 88
Language 65,1 13,2 15,8 0 206
Goose 46,7 15,1 12,3 0 360
Turkey 63,5 20,6 11 A 0.7 195
Chickens 66,9 19,8 8,7 0,5 160
Chickens 70,3 17,7 7,7 0,3 150
Duck 50,5 15,5 60,2 0 320

Sausage

Food Water Protein Fat Carbohydrates Kcal
Boiled sausages 65,0 11.2 upgrade 20,0 0 180
Hot dogs and sausages 50,7 The 10.1 30,6 0,5 225
Sausage boiled-smoked 38,6 10,4 30,4 0 400
Sausage semi 51 22 18,3 0 350
Sausage 25,3 23,3 40,5 0 510

Fish, egg

Food Water Protein Fat Carbohydrates Kcal
The chicken egg 73 11,7 10,2 0,5 150
Quail egg 72,3 11,5 12,1 0,5 164
Salmon Pink 70,0 20,0 6,9 0 145
Carp 77,3 16,5 1,6 0 86
Carp 77,1 15 2,3 0 95
Salmon 62,1 20,7 14,3 0 210
Pollock 79,1 14,3 0,6 0 68
Capelin 74 12,3 10,5 0 155
Fever 80,1 15,6 1 0 72
Burbot 77,1 17,1 0,6 0 80
Notes 72,4 13,2 10,2 0 154
Perch 77 18,0 3,5 0 105
Sturgeon 70,3 15,6 10,8 0 163
Halibut 75,3 17,4 2,9 0 102
Carp 74,2 16,5 4,2 0 120
Saira 70,3 20,0 0,8 0 150
Herring 60,7 16,6 18,5 0 240
Mackerel 70.8 revenues 17,0 8,8 0 146
Mackerel 72,3 17,5 4,5 0 112

Nuts

Food Water Protein Fat Carbohydrates Kcal
Sunflower seeds 8 19,7 51,3 4,5 560
Peanuts 9,8 25,3 44,6 8,7 540
Walnut 4,9 12,6 60,3 10,3 642
Almonds 3,9 17,6 56,6 The 12.5 645
Hazelnuts By 4.6 15,1 66,8 8,9 703

The dough

Food Water Protein Fat Carbohydrates Kcal
Marshmallows 19,9 A 0.7 0 77,3 295
Iris 6,4 3,2 7,6 80,6 369
Marmalade 20 0 0,1 76,2 289
Caramel 4,3 0 0,1 74,4 259
Candy 8,0 2,5 10,5 74,4 398
Halva 3,5 11,8 30,0 52,0 505
Chocolate A 0.7 5,5 36,7 53,0 550
Waffles 0,9 3,3 29,3 66,4 525
Cream puff 8 5,5 37,5 45,3 540
Honey 18,0 0,8 0 80,2 296
Gingerbread 13,2 4,8 2,6 74,4 325
table for weight loss eat food which can be eaten
Important: Use for cooking food products with a low level of calories. This will help you not only gain weight, but also lose weight.

Table calorie diet products

Diet foods are those foods that help you lose weight and improve the digestive process. This includes fruits, vegetables, fish, lean meat, legumes, nuts, vegetable oil.

Table calorie diet products will be able to make for himself every man for himself. Choose from the table above, the products with low level of calories and cook delicious food.

Remember: Proper diet food should be cooked, boiled or baked in the oven. Thanks to this calorie ready meals will be low, and the dish is healthy and delicious.

Table calorie foods for weight loss menu

Before you start to lose weight, you need to know how many calories you can eat each day. There is a formula, which calculated the American scientist in the 20th century.

Formula: height (cm) multiplied by a constant number of 6.25. To the result add to your weight tenfold. From the amount of these indicators subtrahere age is multiplied by 5. For example, 164 cm x 6,25 + 650 — 30 x 5 = 1525 calories per day.

Now know how to be consumed calories per day and using the table calorie foods for weight loss, you can create a menu for one day or one week.

Scientists warn that the rate of calories is designed for a day is the norm, under the condition that the person will be all day lying on the couch. To count rate with exercise, you need calories in the passive condition to multiply at least 1.2.

The maximum ratio will be approximately 1.9. For example, for an office worker needs on a day — 1525 x 1.2 = 1830 calories. For the athlete with permanent loads need 1525 x 1.9 = 2898 calories.

Important: You can calculate your activity factor if you're doing morning jogs or yoga.

Remember: the Result will be to talk about loads that day, when you do sports. In the course of the day, you need to spend calories, without the factor.

Sample menu for one day that will work effectively to lose weight:

  • The first Breakfast: Salad of cabbage and carrot with a teaspoon of vegetable oil (130 kcal). Chicken fillet 50 grams (117 kcal), tea without sugar and one bread (40 calories)
  • Second Breakfast: a Glass of jelly from the fruit (60 calories), jelly and kiwi no added sugar (68 kcal)
  • Lunch: Vegetable soup, 150 grams (110 calories), roast meat with vegetables, 150 grams (170 kcal), herbal tea (20 calories), oatmeal cookies with no added sugar — 100 grams (80 calories)
  • Afternoon snack: Glass of beer, made without addition of sugar (30 calories), 2 bread with jam from the fruit (110 calories)
  • Dinner: Buckwheat — 100 grams (110 calories), boiled chicken — 100 grams (118 kcal), compote without sugar (30 calories)
  • The second dinner (2 hours before sleep): a Glass of low-fat yogurt (50 calories)
table for weight loss ready meals

Table of calorie content of prepared meals for weight loss

Tip: Make the menu once a week to act on a clearly outlined plan. Before buying food for cooking and set the conditions for weight loss.

If it is correct to make a menu and calculate the calories of ready-made meals, and then to lose weight without starving.

Tip: Make a holiday every day, but with the right dishes.

For example, the table of caloric content of prepared meals for losing weight for a few days:

Soups

The name of the dishes Kcal
Vegetable soup of ginger, carrot, cabbage, zucchini with salt 36
Soup with mushrooms, potatoes and onion, add cream cheese 34
Onion soup with celery, ginger and cream 60
Rice soup with liver, seasoned with onions and carrots 44

The second dish

The name of the dishes Kcal
Braised cabbage with onions and carrots 60
Ragout of eggplant, tomato, carrot and bell pepper 105
Fever cooked, served with 0,5 eggs and browned onions 74
Chicken cutlets, cooked, watered the vegetables sauce 120

Snacks

The name of the dishes Kcal
Stewed mushrooms with onions 45
A salad of vegetables, chicken and a piece of cheese 75
Scrambled eggs with pieces of tomato 130
Chinese cabbage salad with corn 110

Desserts

The name of the dishes Kcal
Smoothies of kiwi and low-fat yogurt 60
Strawberry sorbet without sugar, with lemon juice 55
Cupcakes from ground oats 110
Doll of the low-fat cream and a piece of dark chocolate 112

Drinks

The name of the dishes Kcal
Barley drink with milk 35
Natural coffee with milk 40
Yogurt, whipped cream with cinnamon 50
Strawberry milk without sugar 45
table for weight loss what not to eat
Important: the First week of the diet with such dishes will help you to shed up to 7 kilogram. Follow the diet and within two or three months you can restore your body's youth and beauty.

Negative calorie foods for weight loss

The extra weight can get, even if it is not a good exercise. Why is this happening? Besides stress, you need to eat right.

There are negative calorie foods for weight loss. These types of food in the digestion which the body expends more energy than it receives from them.

Important: this is due to the presence of rigid cellulose and dietary fiber. In order to be recycled, our digestive tract needs to work very hard, the waste of energy.

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

  • Spinach — 21 calories
  • Red bell pepper — 26 kcal
  • Apple — 44 calories
  • Lemon — 30 kcal
  • Green salad — 15 calories
  • Rhubarb — 16 kcal
  • Radish — 20 kcal
  • Sea Kale — 5 calories
  • Tomatoes — 15 calories
  • Grapefruit — 33 kcal
  • Eggplant — 25 kcal
  • Carrot — 31 calories
  • Cucumber — 10 calories
Tip: Use this list when menu planning. This will help you quickly lose weight, without the use of painful diets.
24.09.2018