The energy value foods are quantified using a unit of measure called a calorie. It has been established that the protein and carbohydrate components of food contain 4.1 kilocalories (kcal) per 1 gram, fat is more energy-intensive and contains 9 kilocalories per 1 gram.
Thus, the total calorie content of the product is calculated by the formula:
Calories = 4.1 x Protein + 4.1 x Carbs + 9 x Fat
Meat products
Meat products practically do not contain a carbohydrate component, they are rich in proteins and fats.
Animal fat, when consumed in excess, can provoke an increase in cholesterol levels and the development of atherosclerosis. However, one should not give up meat products- meat and eggs contain a complete set of essential amino acids that are required by the body to form muscle mass.
For healthy eating Choose lean meats and egg whites. Calorie table of meat products:
| Meat products | ||
| Beef | 187 | Braised: 232 Fried: 384 |
| Pork | 265 | Braised: 350 Fried: 489 |
| Mutton | 294 | Braised: 268 Fried: 320 |
| Chicken breasts | 113 | Boiled: 137 Fried: 157 |
| Chicken legs | 158 | Boiled: 170 Fried: 210 |
| Duck | 308 | Baked: 336 |
| goose | 300 | Baked: 345 |
| Eggs | 155 | Fried: 241 Boiled: 160 |
| Egg white | 52 | Boiled: 17 Fried: 100 |
| Egg yolk | 322 | Boiled: 220 |
| Ham | 365 | |
| boiled sausage | 250 | |
| Smoked sausage | 380 | |
| sausages | 235 |
Dairy products
Milk is a source of protein, some fat-soluble vitamins and minerals.
Dairy products provide the body with beneficial probiotics that improve bowel function.
Cottage cheese provides the body with the slow protein casein, and cheese holds the record for calcium content among all foods. Calorie content of dairy products per 100g:
Fish and seafood
Fish is rich in proteins and fats, however, in contrast to fats from meat, fish oils are good for blood vessels and the heart due to the significant content of omega-3 fatty acids.
Seafood contains almost no fat - it is a high-quality protein product. Calorie content of fish and seafood in the table:
| Fish and seafood | Calorie content in 100 g of raw product | Calorie content in 100 g of cooked product |
| Red caviar | 250 | |
| Black caviar | 235 | |
| Shrimps | 95 | Boiled: 95 |
| squids | 75 | Boiled: 75 |
| crayfish | 75 | Boiled: 75 |
| Carp | 45 | Fried: 145 |
| Keta | 138 | Fried: 225 |
| Salmon | 142 | Fried: 155 Smoked: 385 |
| Bream | 48 | Boiled: 126 Dried: 221 |
| Pollock | 70 | Fried: 136 |
| Perch | 95 | Braised: 120 |
| Herring | 57 | Salted: 217 |
| Sprats | 250 |
Vegetables
Almost all vegetables are low in calories, with the exception of starchy vegetables such as potatoes and corn.
Vegetables contain insoluble fiber, which is not absorbed in the digestive tract, but makes it work properly. Give preference to fresh vegetables or process them to a minimum. Vegetable calories:
| Vegetables | Calorie content in 100 g of raw product | Calorie content in 100 g of cooked product |
| cucumbers | 15 | Salted: 11 |
| Tomatoes | 20 | Salted: 32 |
| Onion | 43 | Fried: 251 |
| Zucchini | 24 | Braised: 40 |
| eggplant | 28 | Braised: 40 |
| Potato | 80 | Boiled: 82 Fried: 192 Baked: 90 |
| Cabbage | 23 | Braised: 47 Salted: 28 |
| Broccoli | 28 | Boiled: 28 |
| Carrot | 33 | Braised: 46 |
| Mushrooms | 25 | Fried: 165 Marinated: 24 Dried: 210 |
| Pumpkin | 20 | Baked: |
| Corn | 101 | Boiled: 123 Canned: 119 |
| Green pea | 75 | Boiled: 60 Canned: 55 |
| Greenery | 18 | |
| Beet | 40 | |
| bell pepper | 19 | |
| Radish | 16 |
Fruits and berries
Fresh fruits, like vegetables, are high in fiber. In addition, fruits and berries are rich in beneficial vitamins and antioxidants that support correct work all systems in the body and prevent the development of many diseases.
| Fruit | Calorie content in 100 g of raw product | Calorie content in 100 g of cooked product |
| Apples | 45 | Jam: 265 Dried: 210 |
| Pear | 42 | Jam: 273 Dried: 249 |
| apricots | 47 | Dried apricots: 290 |
| Bananas | 90 | Dried: 390 |
| oranges | 45 | Candied fruits: 301 |
| tangerines | 41 | Candied fruits: 300 |
| Lemons | 30 | Candied fruits: 300 |
| Grapefruit | 30 | Candied fruits: 300 |
| Cherry | 25 | Jam: 256 |
| Plum | 44 | Jam: 288 Dried: 290 |
| Raspberries | 45 | Jam: 273 |
| Strawberry | 38 | Jam: 285 |
| Currant | 43 | Jam: 284 |
| Gooseberry | 48 | Jam: 285 |
| Grape | 70 | Raisins: 270 |
| Kiwi | 59 | Dried: 285 |
| Mango | 67 | Dried: 314 |
| Peaches | 45 | Jam: 258 |
| Melon | 45 | Candied fruits: 319 |
| Watermelon | 40 | Candied fruits: 209 |
| A pineapple | 44 | Dried: 268 |
| Pomegranate | 52 | |
| Avocado | 100 |
The drinks
Water, coffee and tea without milk and without sugar have zero calories.
All other drinks are quite energy-intensive and should be taken into account when calculating the daily calorie content. Pay attention to the calorie content of alcoholic beverages. The alcohol contained in them is estimated at an energy intensity of 7 kilocalories per 1 gram. This is less than that of fats, but almost twice as much as that of proteins and carbohydrates.
Nuts and seeds
Nuts and seeds are rich in vegetable proteins, fats and fiber.
This is a very high-calorie product, but you should not completely abandon it, since nuts contain many nutrients.
Seeds can be sprinkled on a salad, and a handful of nuts can be taken with you and used as a healthy snack. How many calories are available in nuts and seeds:
Cereals and legumes
Cereals supply what the body needs for a balanced diet.
Consuming slow-acting carbohydrates prevents a spike in blood glucose and keeps you full for hours. In addition to carbohydrates, legumes contain a large amount of vegetable protein. Calorie content of cereals and legumes per hundred grams:
Flour products and sweets
These products have practically no nutritional value, but they are very energy intensive.
When losing weight, the amount of flour products and sweets is recommended to be reduced to a minimum or completely abandoned. Such products do not contain nutrients, have a significant value of the glycemic index, supply the body with fast carbohydrates and “empty” calories, which are more likely to be stored as fat. Calorie sweets:
Sauces
Sauces and various dressings are usually added to salads or used with meat. Since many of them are quite high in calories, this fact should be taken into account when calculating daily calories. Sauce calorie table:
The Best Products for Weight Loss
The main goal of weight loss is to saturate the body with nutrients without adding unnecessary calories.
Pay attention to products with a low fat content, the method of preparation of the dish also matters. It is preferable to steam, boil or bake in the oven.
The best products for weight loss in the table:
| Product Category | Recommendations |
| Meat products | Choose boiled chicken breasts or cook lean beef or lean pork in the oven. Egg white should be separated from the yolk to reduce the calorie content of the product. Avoid all processed meats. |
| Dairy products | Opt for low-fat milk, cottage cheese, yogurt, and kefir to fill your body with protein without the extra calories. |
| Fish and seafood | Steamed or grilled fish and seafood can be added to the diet without restrictions. |
| Vegetables | Reduce your consumption of potatoes and corn. Prefer use fresh vegetables for salads or steam them. |
| Fruit | Eat fresh fruit only. Fresh fruits are low in calories, with the exception of avocado and banana, but high in fructose, which is a fast carbohydrate. If you want to lose weight, consider this fact. |
| The drinks | Water, coffee and tea without milk and without sugar in unlimited quantities. Other drinks should be avoided during the period of weight loss. |
| Nuts and seeds | No more than 10 nuts per day, taking into account their calorie content in the daily diet. |
| Cereals and legumes | Boil porridge in water. Complex carbohydrates should not be avoided when losing weight - without them, you will quickly break loose and break the diet. |
| Flour products and sweets | Refuse for a period of weight loss and limit after this period. |
| Sauces | For salad dressing, it is enough to sprinkle it with vegetable oil, vinegar or lemon juice. |
Best Mass Gaining Foods
To build muscle mass, you should increase the daily intake. This, however, does not mean that you need to eat all high-calorie foods in a row.
For a healthy diet, focus on complete proteins and complex carbohydrates.
| Product Category | Recommendations |
| Meat products | Along with boiled breasts, make scrambled eggs, as well as steaks and lean meat chops. |
| Dairy products | Any dairy products are allowed, but it is better to focus on whey protein and cottage cheese as a source of casein. |
| Fish and seafood | Boiled, fried and steamed fish and seafood. |
| Vegetables | Limit your consumption of fresh vegetables, as the fiber will prevent digestion of the food you eat. |
| Fruit | Limit sugary fruits due to fast carbs or use them after your workout. |
| The drinks | Give up alcohol - it suppresses protein synthesis in the body and reduces the ability of muscles to recover after a workout. |
| Nuts and seeds | Limit your portion size as nuts are difficult for the body to digest and will cause discomfort in the digestive tract if consumed in large quantities. |
| Cereals and legumes | Oatmeal, buckwheat and lentils have a moderate glycemic index and provide the body with many beneficial micronutrients. |
| Flour products and sweets | Limit these foods due to fast carbohydrates. Can be used as a cheat meal or immediately after a workout. |
| Sauces | Give preference to vegetable oil - in artificially prepared sauces there are a lot of preservatives and salt. |
A calorie is a unit of energy found in almost all foods. Caloric content is a designation of the energy value of food, equal to the amount of energy received by the body after its complete assimilation. The table of caloric content of products per 100 grams includes a full range of energy sources necessary to support the vital activity of the body.
Thanks to simple calculations, we can calculate the number of calories needed for our diet. The calorie table of finished products helps to determine the proteins, carbohydrates, and fats contained in our diet. Their number depends on a number of factors:
technical process used by manufacturers,
the recipe used in the preparation
weather conditions, when considering the calorie content of plant foods.
When performing calculations, the result will be averaged. To reduce the time spent counting calories, there are tables of standards.
Why you need to know the number of calories
All incoming energy is used by our body to support important life functions. This applies to both the regulation of breathing and the pumping of blood. Using the food calorie table, you can determine the minimum energy we need. For adult woman, with normal weight, the number of calories is about 1.33 kcal, for an adult male with normal weight, the number of kcal is limited to 1.68.
The remaining amount of energy is required for the construction and repair of tissues. Energy is also needed to build muscle mass. New tissues are not able to create themselves. The expenditure of additional energy is related to the level of physical activity, one might say, with each movement. Any amount of energy not used up by the body is stored as fat.
Calorie table:
Each person needs to study the table of caloric content of foods and dishes. Using such data, people are trying to achieve weight loss or maintain positive results already achieved. These materials are necessary not only for losing weight citizens.
Maintaining energy balance is important for a healthy lifestyle. Without a nutrition table, it is impossible to comply with the correct regimen, to achieve the formation of sports tightened volumes and prominent muscles.
Alcoholic drinks
Is dieting compatible with drinking alcohol? Given the diversity of diets and the range of alcoholic beverages, each situation should be individually approached by consulting a nutritionist. When considering the calorie content of staple foods, alcohol is also given attention. Many strict diets do not go well with alcohol. But if the weight loss technique is associated with limited calorie intake, a combination of diet and alcohol is possible.
When calculating the daily energy intake, they are guided by the energy intensity of the consumed alcoholic beverages. It should be borne in mind that in all substances, with the exception of drinking water, there are calories. Alcohol does not need to be digested to be absorbed by the body. At the same time, nutrients are deposited in the body's reserve, which leads to weight gain. Compatibility between diet and alcohol is complicated by increased appetite due to its use. Drinks help to relax and relieve stress, have a good time and build relationships, relieve the tension of the situation.
|
Products |
Kcal per 100 g |
Carbohydrates |
||
|
Red dry |
||||
|
red sweet |
||||
|
White dry |
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White sweet |
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Port wine |
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Sugar, confectionery
The packaging of any confectionery products indicates information related to proteins, fats and carbohydrates. Achieving a perfect body can start by limiting your grocery shopping and buying groceries from stores that sell live, organic, negative calorie foods. Adherents of a healthy diet need to remember the diligent preparation of the menu. Everything should be excluded, from sweet yogurts to cookies, from cakes to other muffins. Their harmfulness is due to all kinds of additives that are dangerous:
An additional increase in appetite;
Deterioration of metabolism;
Water retention in the body;
Negative impact on health.
Ration required healthy person, requires a more careful attitude, combined with some culinary skills.
|
Products |
Kcal per 100 g |
Carbohydrates |
||
|
Oat cookies |
||||
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Cookies Maria |
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Waffles with filling |
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Marmalade |
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Milk ice cream |
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Chocolate ice cream |
Bakery products
A variety of flour products contain a complex of minerals, vitamins and fiber. Information can be found in the table of the glycemic index of products and calories. Manufacturers using bran flour delight customers with the most useful species baking, rich in useful trace elements and having a low glycemic index due to the presence of slow carbohydrates.
|
Products |
Kcal per 100 g |
Carbohydrates |
||
|
Sliced loaf |
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|
Lavash Armenian |
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|
Wheat flour of the highest grade |
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Rye flour |
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Wheat crackers |
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|
Rye bread |
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|
Wheat bread from flour I grade |
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|
Spaghetti, pasta |
Dairy products
Due to the lack of a sufficient amount of proteins, the body becomes loose and thin, preventing us from gaining quality mass. It is in milk that the greatest amount of proteins that have benefits for the body. According to the recommendations of many experts, you should start with shedding extra pounds and burning fat. To calculate the energy intensity, a table of calorie content of dairy products was created. With a small excess of kilograms, you can begin to build up muscle mass. Dairy products increase protein content when combined with the right carbohydrates.
|
Products |
Kcal per 100 g |
Carbohydrates |
||
|
Milk 2.5% |
||||
|
Milk 3.2% (pasteurized) |
||||
|
Curd 11% |
||||
|
Curd mass with raisins |
||||
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Sour cream 10% |
||||
|
Sour cream 20% |
||||
|
Cream 15% |
||||
|
Cream 33% |
||||
|
Greek yogurt |
||||
|
Serum |
||||
|
Skimmed milk powder |
||||
|
Whole milk powder |
||||
|
Ryazhenka 1% |
||||
|
Ryazhenka 3.2% |
||||
|
Dutch cheese |
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|
Cheese Russian |
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|
Sulguni cheese |
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|
Cheese Adyghe |
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|
Goat cheese |
Fish and seafood
In the list of low-calorie foods, one cannot do without fish and seafood, which are rich in healthy Omega-3 polyunsaturated fats, complex vitamins and microelements. Due to its beneficial properties and low energy intensity, seafood is used in many diets. Fish are classified according to fat content.
|
Products |
Kcal per 100 g |
Carbohydrates |
||
|
Fresh pink salmon |
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Salmon fresh |
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Pollock fillet |
||||
|
Sea bass |
||||
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river perch |
||||
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Salted herring |
||||
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Mackerel |
||||
|
squids |
||||
|
Crab meat |
||||
|
Crab sticks |
||||
|
Fresh shrimp |
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|
minced fish |
Mushrooms
The daily calorie table must include edible mushrooms. They contain a complex of extractive and aromatic substances, have excellent taste qualities. With their juice effect, mushrooms are not inferior to meat decoctions and are much better than vegetable ones. They help stimulate appetite, which is important for better digestion. Protein is found most of all in white mushrooms. Due to the content of chitin in them, the level of digestibility of mushrooms decreases.
|
Products |
Kcal per 100 g |
Carbohydrates |
||
|
White fresh |
||||
|
White dried |
||||
|
Fresh oyster mushrooms |
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Chanterelles fresh |
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Dried chanterelles |
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Butterfish fresh |
||||
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Honey mushrooms fresh |
||||
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Boletus fresh |
||||
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Dried boletus |
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Boletus fresh |
||||
|
Dried boletus |
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Russula fresh |
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|
Fresh champignons |
Vegetables
In the table of caloric content of foods and fruits, a large selection useful substances. Thanks to the use of dishes that have a reduced calorie content, they achieve cleansing of the digestive organs. Vegetables contain a pantry of fiber. The diet should consist of a balance of plant foods with dairy and lean meats in order to fully provide the body with all the elements.
|
Products |
Kcal per 100 g |
Carbohydrates |
||
|
eggplant |
||||
|
bell pepper |
||||
|
Tomatoes |
||||
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Chinese cabbage |
||||
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Broccoli |
||||
|
Potato |
||||
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Onion |
||||
|
green onion |
||||
|
Red beetroot |
||||
|
Green salad |
||||
|
Green pea |
||||
|
Black Eyed Peas |
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Sausages
These products are high-calorie due to the presence of sugar in them in combination with additional ingredients that give color, taste and texture. In the calorie table of protein foods, they refer to those that are recommended to be consumed in limited quantities.
|
Products |
Kcal per 100 g |
Carbohydrates |
||
|
doctoral |
||||
|
Boiled Amateur |
||||
|
Semi-smoked Amateur |
||||
|
Semi-smoked Cervelat |
||||
|
Raw-smoked Amateur |
||||
|
Raw-smoked Servelat |
||||
|
Hunting sausages |
||||
|
Krovyanka |
||||
|
Sausages Beef |
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|
Sausages Pork |
||||
|
Beef sausages |
||||
|
Sausages Chicken |
||||
|
Sausages Amateur |
||||
|
Dairy sausages |
||||
|
Sausages Pork |
Meat products
Thanks to many cooking variations, meat dishes can completely replace sausages. The calorie table of meat products confirms their benefits. Be aware of the dangers of uncontrolled use meat dishes. Competent calculation of the daily diet requires our careful approach.
|
Products |
Kcal per 100 g |
Carbohydrates |
||
|
Mutton |
||||
|
Beef |
||||
|
Beef Heart |
||||
|
beef tongue |
||||
|
Lean pork |
||||
|
Pork fat |
||||
|
pork liver |
||||
|
pig heart |
||||
|
pig tongue |
||||
|
Veal |
||||
Cereal products
A large number of calories due to the complex carbohydrates contained in the grain. The maximum of nutrients in cereals subjected to minimal processing. After grinding and crushing, the amount of useful substances decreases. According to the recommendation of nutritionists, for a healthy diet, it is preferable to eat grains that have not been processed.
|
Products |
Kcal per 100 g |
Carbohydrates |
||
|
Rice white |
||||
|
Buckwheat |
||||
|
Oat groats |
||||
|
Wheat groats |
||||
|
Cornflakes |
||||
|
Rice flakes |
||||
|
Pearl barley |
||||
|
Oat bran |
||||
|
wheat bran |
||||
|
Rye bran |
||||
|
red lentils |
||||
|
Peas shelled |
||||
|
White beans |
||||
|
Red beans |
||||
|
dried peanuts |
Butter, margarine, fats
Without vegetable and animal fats it is impossible to imagine our diet. Fatty acid ensure the full functioning of the body. Therefore, the consumption of fats of various types is required.
Kashi
The porridge belongs to complex carbohydrates useful for the body, but in moderation. To calculate the correct dose, it is recommended to use the food calorie table for proper nutrition. It is important not to achieve the opposite effect associated with losing weight or building a quality body.
Eggs
The benefits of eggs are due to easily digestible protein and essential vitamins. For getting daily allowance iron enough daily consumption of four eggs.
|
Products |
Kcal per 100 g |
Carbohydrates |
||
|
quail |
||||
|
turkey |
||||
|
fried eggs |
||||
|
Hard boiled egg |
||||
|
Egg powder |
Nuts, seeds, dried fruits
Dried fruits that are dried naturally have the greatest benefit. The same applies to seeds and nuts containing a complex of useful substances.
|
Products |
Kcal per 100 g |
Carbohydrates |
||
|
Prunes |
||||
|
Pine nuts |
||||
|
pistachios |
||||
Canned fish
As part of the table of caloric content of products according to Bormental, great importance is given to canned fish made from natural raw materials. The value of canned noble fish is the preservation of all useful substances due to high-quality processing.
Soft drinks, juices
Among zero calorie foods, only drinking water. Thanks to a wide range of soft drinks, our diet is always rich in tonic substances, vitamins and extracts. medicinal herbs. This is very important for connoisseurs of the diet menu.
We lose weight without stress and harm to health - a table of caloric content of foods and ready meals. An effective technique with lasting results!
Calorie counting is very effective method lose weight.
The main advantage of this method is the stability and longevity of the result obtained - 
adhering to the recommended average daily personal calorie intake, you will not gain weight again.
The advantage is also the ability to eat your favorite food, limiting yourself only in quantity, thus diversifying your diet as much as possible without driving yourself into stress.
Determine your rate and eat in accordance with this figure, using the table of caloric content of food and ready meals.
The formula for calculating the average daily personal norm.
The result is multiplied by the individual indicator of physical activity.
- 1.2 - minimum movements, sitting work, driving a car, no additional physical activity;
- 1.3 - low motor load, the need to walk a lot every day or jogging 1-2 times / week, cycling, team sports, light physical labor;
- 1.5 - attending a fitness club 3-5 times a week, active physical labor;
- 1.7 - high physical activity, regular heavy physical labor or daily long-term sports;
- 1.9 - very high level of physical activity. Usually, athletes live in this mode before competitions.
Strive to lose weight - subtract 20% from the total, if you want to build muscle mass - add 20%, your goal is to keep weight - leave the figure unchanged, this will be your daily allowance.
When planning your menu, distribute the main amount of food at lunchtime, do not forget 1-2 snacks between meals.
We add, record, store information. 
We calculate everything once, remember it, and then we have a pleasant time at a party or a restaurant, and do not spend it on mathematical calculations. You will definitely need a kitchen scale, if the calculations are inaccurate, there is a risk of overeating and then the body will not have time to spend the energy received, continue to accumulate reserves, or undereat, which is even worse, because, getting used to a small amount of food, the body will slow down the metabolic processes and weight will pick up even faster.
It is important to take into account some of the nuances.
1. The number of kcal in frozen foods does not change significantly.
2. When calculating the first courses on meat, we take the total of all components, taking into account the broth. If the meat is taken out, only 20% is taken into account, passing into the broth.
3. Boiled meat, poultry, fish, vegetables are considered raw, minus 20% loss in broth. When frying, about 20% of the fat is absorbed.
4. The calorie content of finished pasta, cereals and legumes is the same in dry form. They swell in water that does not contain calories and increase in weight and volume due to its absorption.
Calculation examples.
There are 338 calories in 100 g dry pasta. After boiling, the weight of pasta increased to 200 g, but the nutritional value decreased by 2 times. Thus, in 200 g of ready-made pasta, there are the same number of kcal.
For 100 gr. cereals account for 300 kcal, which means that the finished porridge with a weight of 300 g contains a similar amount.
The figures are approximate, everyone loves porridge in their own way: some are crumbly, others prefer viscous.
Added milk, butter and various sauces increase the nutritional value of the dish.
5. Salted, pickled fish contains 2 times more calories than raw. Fruits and vegetables do not lose their nutritional value after salting.
6. Calories in smoked meat, poultry and fish cooked at home are considered raw according to the table. In the factory, a “liquid smoke” concentrate is used, so such a product is about 40% more nutritious than homemade.
7. Do not eat fruits and berries in compote - consider only 30% of their calories. A dried fruit bowl contains 0 kcal. The calculated final nutritional value of the compote, together with fruits and berries, is distributed by the weight of the entire liquid.
Calorie food table per 100 grams.
The calorie content of the products in the table per 100 grams is taken from open, verified sources.
Calorie counting is not just another diet, but a way of life. It does not mean that you can lose weight by continuing to regularly eat fast food and lie on the couch. Choose natural, healthy food, your menu should be as diverse as possible, include proteins, fats, carbohydrates, and fiber in the proper amount. Rationally distribute the daily volume of food during the day, eat in small portions every 2-3 hours, do not overeat at night! Move more, walk in the fresh air.
A convenient complete table of caloric content of products and ready meals. It is a pity that there is no calculator on the site. I'll print it. I heard a lot about this technique, they say it is really effective, I will try 🙂
Having convinced your family and friends that counting the amount and calorie content of the foods you eat is good for the body, you need to adjust your daily nutrition, and the calorie counting table for weight loss will simplify the process for you. Familiarize yourself with the features of the system, learn how to correctly calculate your daily allowance, taking into account your lifestyle and metabolic rate.
Calorie calculation for weight loss
Calories are called energy that the body receives from food, and then spends on any activity. A person eats foods, and the body uses them to generate energy, which then provides the organs of vital activity. Energy is needed for the work of all vital processes: mental work, breathing, heat exchange, heartbeats and even for movements. Each product has a special chemical composition, however, they all consist of the same substances, but in different proportions. So, the ingredients are:
- carbohydrates;
- trace elements;
- proteins;
- water;
- vitamins;
- fats.
Why you need to count calories
Not observing the diet, a person tends to exceed the daily calorie intake, and even if he does not eat too much, because the calorie content of all products is different. Snacks that are not considered a full meal are swallowed and forgotten. In addition, calories are divided into "harmful" and "useful". Using them in an unlimited amount, women have a desire to lose weight with the help of diets, the essence of which is the same - a decrease in daily calorie intake.
All diets have a common significant drawback - a limited list of products. Even if you have withstood a strict weight loss diet and achieved the desired result, you still have not abandoned your previous eating habits, so they will quickly “spoil” your harmony. Calculating the energy value of foods and the amount of food you eat should not be a temporary diet for you, but a way of life - only constant monitoring and a table will help you always have beautiful figure and be healthy.
How to count
Having decided to switch to PP and use the calorie counting table for weight loss in everyday life, get a diary in which you will record your achievements. When observing the daily calorie intake, write down each product that you ate per day, and also take a place where you will keep a record of physical activity. The third column of the table will show the changes in your weight - in the weight loss journal you need to record the morning weight.
Comparing the results of losing weight, you can adjust your diet. At the same time, focus on the minimum necessary for 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, because it takes into account the state of the body, the age of the person losing weight, his physical activity. 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.
For weight loss, the calculation needs to be done a little differently, reducing the allowable daily calorie intake:
- women who are not involved in sports need 1000-1200 kcal / day for weight loss, 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.
How to count calories to lose weight - table
Having decided to reduce your body weight, you need to control the consumption of high-calorie foods. The table of caloric content of products for weight loss will become your faithful assistant in compiling the menu, but other points must be taken into account:
- Water, tea, and coffee have zero calories, but that doesn't include sugar, honey, milk, or any other extra ingredients you choose to add to your drink.
- When preparing a complex dish, keep in mind that in order to calculate its energy value, you need the energy value of the products that make up the composition.
- When frying, add the calorie content of the oil in which it is fried to the calorie content of the product.
food calorie table
Knowing your allowable daily calorie intake for weight loss, you can adjust your menu and correctly compose a diet. A weight loss calorie counting table will help you with this - thanks to it, you will find out the composition of BJU and the calorie content of foods that are considered the most popular and affordable to everyone. In the table, data on calorie content and composition are displayed per 100 g of the product.
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Product name |
Calories (kcal) |
Carbohydrates |
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Berries, fruits |
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Orange |
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Cowberry |
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Grape |
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Grapefruit |
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strawberries |
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Gooseberry |
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Mandarin |
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Currant |
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Greens, vegetables |
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Eggplant |
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Green peas |
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White cabbage |
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Broccoli |
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Brussels sprouts |
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Cauliflower |
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red cabbage |
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Sauerkraut |
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Boiled potatoes |
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Potato |
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Fried potato |
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Onion |
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Green onion |
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red onion |
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pickled cucumber |
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fresh cucumber |
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Parsley |
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Sweet pepper |
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Celery |
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Red beans |
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White beans |
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walnut |
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Pine nut |
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pistachios |
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ostrich egg |
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quail egg |
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chicken egg |
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dried mushrooms |
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white mushroom |
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fried mushrooms |
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Raincoats |
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Aspen mushrooms |
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boletus |
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dried foods |
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Prunes |
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dried apples |
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Cheese, dairy products |
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Brynza cow |
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Yoghurt 1.5% |
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Whole milk |
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Milk 3.2% |
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Ryazhenka 6% |
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curdled milk |
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Cream 20% |
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Cream 10% |
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Sour cream 20% |
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Sour cream 10% |
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Parmesan |
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Dutch cheese |
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Cheese Lambert |
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Cheese Russian |
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Processed cheese |
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Sausage cheese |
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curd cheese |
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Curd 18% |
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Low-fat cottage cheese |
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Bakery products |
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Rye flatbread |
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Sweet pastries |
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wheat bread |
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Bread Darnitsky |
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Rye bread |
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Cereals, legumes, flour |
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Green peas (canned) |
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Green peas (fresh) |
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Dried green peas |
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Rye flour |
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Wheat flour |
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Pearl barley |
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Wheat groats |
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Barley grits |
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Cornflakes |
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Pasta |
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Oat flakes |
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Lentils |
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barley flakes |
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Seafood |
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Caviar caviar |
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Caviar granular |
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Pollack caviar |
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Fried carp |
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Canned fish in own juice |
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Canned fish in oil |
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Shrimps |
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smoked salmon |
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Salmon fried |
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sea kale |
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Atlantic herring |
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Sprats in oil |
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meat products |
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Brisket |
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Roast beef |
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Beef stew |
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Smoked sausage |
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boiled sausage |
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rabbit meat |
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boiled chicken |
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Fried chicken |
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beef liver |
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Pork chop |
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Pork stew |
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Sausages |
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Veal |
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Fats, sauces |
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Fat melted |
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Mayonnaise creamy |
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Margarine sandwich |
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Margarine for baking |
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Cream margarine |
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Mayonnaise light |
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Ghee butter |
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Corn oil |
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Sunflower oil |
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Butter |
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soybean oil |
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Olive oil |
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Calculator
The calorie table helps, but many may find it tedious to use. For this reason, those who are losing weight should consider in more detail a guide indicating the calorie content of ready-made meals, or popular online calculators. Electronic counters can be used not only to count calories, but also BJU, vitamins and minerals in a particular dish. The online program helps to calculate how many useful components meat, vegetables, fish or fruits lose during heat treatment.
Calculation of the daily calorie intake for weight loss
How many calories you can consume per day can be easily calculated. You just need to multiply the value of your weight in kg by 24 - the resulting number will be the rate of calorie consumption for the body at rest (due to this amount of energy, it will ensure the work of the processes necessary for human life). Even when calculating the daily calorie content for weight loss, you need to take into account the recommended dose of BJU: the menu for the day should consist of 20% fat, 40% carbohydrates and 40% protein.
Physical activity coefficient
The amount of daily calories depends on how active a person is. In that case, the number allowable rate must be multiplied by a coefficient expressing motor physical activity. This indicator has an average value:
- 1.2 - for people who are overweight or lead a completely inactive lifestyle;
- 1.4 - for those who play sports at least 3 times / week;
- 1.6 - for people working in the office and those who rarely load themselves with physical labor;
- 1.5 - for those who train daily and engage in physical labor.
Base metabolic rate
The calorie counting table will help you lose weight, however, to calculate the daily calorie, you need to take into account other values. So, to maintain weight, your basal metabolic rate needs to be multiplied by your activity factor. For weight loss, the daily rate should be reduced: for women up to 1200 kcal, for men - up to 1800 kcal. To lose weight, you need to either reduce your calorie intake by reducing the amount of food you eat, or increase your physical activity. It is worth noting that before increasing the load when losing weight, you need to calculate how many calories you can eat before training.
calorie diet
For those who have weight problems, nutritionists have developed a special system - counting the calorie content of foods consumed according to the table. Sitting on this diet, you do not need to give up your favorite delicious meals, because the scheme of the system is as simple as possible - you just need to reduce the number of servings and their volume. Reviews of such a diet suggest that in a month you can easily lose from 4 kg excess weight(depending on initial weight). The diet is absolutely safe for health, provided that you do not reduce the daily calorie content below the minimum threshold of 1200 kcal.
A diet based on calorie counting will not 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 soup with beans, 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 covered with a thin layer of apricot jam;
- dinner - 100 g buckwheat, 100 g boiled chicken fillet, cup of tea with apple;
- at night - a glass of fat-free kefir.
How to choose diet recipes with calories
A weight loss calorie table may not help you achieve your goal if you systematically break the rules. So, if you are going to count calories, you should:
- Limit fat intake. Animal fat is twice as high in calories as 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.
- Minimize sugar intake. Any kind of sugar or its substitute increases appetite, which is why a person overeats, which is unacceptable when losing weight. A healthy menu should contain no more than 20 g of sugar/day.
- Increase the intake of fiber (it is found in cereals, fruits, vegetables) and pectins. This kind of food is the best for weight loss - it is absorbed more slowly and saturates faster.
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