Table calorie foods for weight loss

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

table for weight loss
  • The women after the end of winter's dream to lose weight. Summer is coming, I want that form should look like the beach
  • Often in the spring due to gain extra inches in the waist, hips, we don't know to wear your favorite jeans or dress. To lose weight fast, urgent, to exercise eat. It is not enough to exclude only the sweet pasta food, we need to calculate the calorie content
  • After all, the weight loss, you should consume no more than 1200-1300 calories a day. To calculate the calorie consumption of the products ready for the table

Table calorie foods for weight loss

The following table compares the amount of protein, fat, carbohydrate.

Important: please read so you 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 4,6 56
Low-fat yogurt 90,0 2,8 0,1 3.7 V 29
Fat yogurt Is 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, sugar 25,9 7,1 8,4 55 314
Ryazhenka 85,1 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
Sour cream 10% 81,6 2,9 9,9 2,8 115
Sour cream 20% 71,7 2,6 19,9 3,1 205
Sweet cheese, cottage cheese, sweet 40,0 7,0 22,0 27,4 339
Cheese 39,0 Of 22.4 29,9 0 370
Cheese confusion 54 23,9 13,4 0 225
Fat cottage cheese 63,7 13,9 17,9 1,2 224
Cottage cheese 77,6 17,9 0,5 1,4 85
table of the weight loss 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
Butter, margarine 15,7 0,2 81,3 1 744
Mayonnaise 24 3,0 66 2,5 625
Vegetable oil 0,1 0 99,8 0 889

Bread, bakery products

Food Water Protein Fat Carbohydrates Kcal
Rye bread Of 41.4 4,6 0,6 49,4 210
Bread, from wheat flour, 1. grade 33,3 7,6 2,3 53,3 250
Muffin 25,1 7,4 4,4 59 294
Biscuit wheat 11 11,0 1,3 72,3 330
Wheat flour, 1. class 13 10,5 1,2 72,2 324
Rye flour 13 6,8 1,0 75,9 320

Grain

Food Water Protein Fat Carbohydrates Kcal
Buckwheat 13 11,6 2,5 67 327
Semolina 13 11,2 0,6 72,3 320
Oatmeal 11 10,9 5,7 66,0 340
Barley 13 9,2 1,0 72,7 320
Millet 13 11 2,8 To 68.3 331
Figure 13 6 0,5 72,7 322
Barley semolina 13 10,2 1,2 70,7 320

Vegetables

Food Water Protein Fat Carbohydrates Kcal
Eggplant 90 0,5 0,1 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
Potato 75 2 0,1 19,6 82
Onion 85 1,6 0 9,4 43
Carrots 88 1,2 0,1 6 32
Cucumber 95 0,7 0 2,9 14
Sweet peppers 90 1,2 0 4,6 22
Parsley 84 3,6 0 8,0 46
Radish 92 1,1 0 4,0 19
Salad 94 1,4 0 2,1 13
The beets 85,5 1,6 0 10,7 45
Paradise 92,5 0,5 0 4,1 18
Garlic 69 6,4 0 22,0 104
Sorrel 89 1,4 0 5,2 27
Spinach 90,2 2,8 0 2,2 21

Fruit

Food Water Protein Fat Carbohydrates Kcal
Apricot 85 0,8 0 10,4 44
Plum 88 0,1 0 7,3 33
Pineapple 85 0,3 0 11,6 46
Banana 73 1,4 0 22,2 90
Cherry 84,2 0,7 0 10,3 48
Pear 86,5 0,3 0 10,5 40
Peaches 85,5 0,8 0 10,3 43
Channel 85 0,7 0 9,7 41
Persimmon 80,5 0,4 0 14,8 60
Cherry 84 1,0 0 12,2 51
Apple 85,5 0,3 0 11,2 45
Orange 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 0,7 0 8,5 37
Grapes 79,2 0,3 0 16,5 66
Strawberry 83,5 1,7 0 8,0 40
Gooseberry 84 0,6 0 9,8 45
Raspberry 86 0,7 0 8 40
Sea buckthorn 74 0,8 0 5,4 29
Currant 84 1,0 0 7,5 39
Blueberries 85,5 1,0 0 8,5 39
Briar 65 1,5 0 23 100
table of the weight loss products

Dried fruits

Food Water Protein Fat Carbohydrates Kcal
Apple 19 3,1 0 67 270
Prune 24 2,2 0 64,6 260
Peaches 17 3,0 0 66,6 274
Pear 23 2,2 0 60,1 244
Cherry 17 1,4 0 72 290
Raisins 16 2,2 0 70,2 275
Dried apricots 19,3 5,2 0 66,4 270
Apricot 16 4 0 66,4 273

Meat, poultry

Food Water Protein Fat Carbohydrates Kcal
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
Pigs 53,8 16,3 25,8 0 350
Calf 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 0,7 195
Chicken 66,9 19,8 8,7 0,5 160
Chicken 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
Cooked sausage 65,0 11,2 20,0 0 180
Hot dog, sausage 50,7 The 10.1 30,6 0,5 225
Sausage, cooked-smoked 38,6 10,4 30,4 0 400
The sausage party 51 22 18,3 0 350
Sausage 25,3 23,3 40,5 0 510

Fish, eggs

Food Water Protein Fat Carbohydrates Kcal
Chicken egg 73 11,7 10,2 0,5 150
Quail eggs 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
Cod 80,1 15,6 1 0 72
Ling 77,1 17,1 0,6 0 80
Notes 72,4 13,2 10,2 0 154
Bass 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 To stand at 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 17,0 8,8 0 146
Mackerel 72,3 17,5 4,5 0 112

Walnut

Food Water Protein Fat Carbohydrates Kcal
Sunflower seeds 8 19,7 To 51.3 4,5 560
Peanut 9,8 25,3 44,6 8,7 540
Walnut 4,9 12,6 60,3 10,3 642
Almond 3,9 17,6 56,6 12,5 645
Peanut 4,6 15,1 66,8 8,9 703

Pastry

Food Water Protein Fat Carbohydrates Kcal
Marshmallows 19,9 0,7 0 77,3 295
Iris 6,4 3,2 7,6 80,6 369
Jam 20 0 0,1 76.2 mm 289
Caramel 4,3 0 0,1 74,4 259
Candy 8,0 2,5 10,5 74,4 398
Dead 3,5 11,8 30,0 52,0 505
Chocolate 0,7 5,5 While 36.7 53,0 550
Waffles 0,9 3,3 29,3 66,4 525
The icing on the cake 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 of the weight loss foods you can eat
Important: Use the cooking foods, low calorie. This will help you not only gain weight, but lose weight.

Table calorie diet products

Diet foods are the foods that help to lose weight and improve the digestive process. These include the fruits, vegetables, fish, lean meat, legumes, nuts, vegetable oil.

Table calorie diet products will be able to make for himself every man for themselves. Choose from the table above, the products are low-calorie, cook tasty dishes.

Remember: the correct diet, steamed, boiled or baked in the oven. Thanks to the calorie meals will be low, the food is healthy, delicious.

Table calorie foods for weight loss menu

Before you start to lose weight, you need to know how many calories you can eat per day. There is a formula that mattered, the American scientist of the 20 century.

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

Now that I know how much can be consumed calories per day, the help of the table calorie foods for weight loss, you can create a menu for a day or a week.

The scientists warn that the rate of calories for a day is the norm, provided that the person will be all day lying on the couch. Count rate of the exercise, you need calories to a passive state, to multiply at least 1.2.

The maximum ratio is approximately 1.9. For example, the office worker needs on a day — 1525 x 1,2 = 1830 calories. The athlete, constant load to 1525 x 1.9 = 2898 calories.

Important: you can calculate the activity factor, when the morning jogging, or yoga.

Don't forget: the Result will be to talk to loads is the day when the sports. The day you consume calories without factors.

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

  • First Breakfast: Salad, cabbage, carrots, a teaspoon of vegetable oil (130 kcal). Chicken breast fillets 50 g (117 kcal), tea without sugar, a bread (40 calories)
  • Second Breakfast: a Glass of jelly out of fruit (60 calories), jam, kiwi no added sugar (68 kcal)
  • Lunch: vegetable soup, 150 grams (110 calories), fried meat with vegetables, 150 grams (170 kcal), tea (20 calories), oatmeal cookies with no added sugar — 100 grams (80 calories)
  • Afternoon snack: a Glass of beer, without the addition of sugar (30 calories), 2 bread with jam, berries (110 calories)
  • Dinner: Buckwheat — 100 g (110 calories), boiled chicken — 100 g (118 kcal), compote without sugar (30 calories)
  • Second dinner (2 hours before sleep): a Glass of low-fat yogurt (50 calories)
table for weight loss meals

Table of the calorie content of the prepared food the weight loss

Tip: the menu once a week, that the law is clearly outlined plan. Before buying food, cooking, and adjust to the conditions, weight loss.

If the address is correct, to a menu, count calories, meals to lose weight, without going hungry.

Tip: to celebrate every day, but with the right food.

Example of a table showing the calorie content of the prepared food the weight loss for a couple of days:

Soups

The name of food Kcal
Vegetable broth, ginger, carrots, cabbage, zucchini salt 36
Soup, mushroom, potato, onion, add cream cheese 34
Onion soup, celery, ginger, sour cream 60
Rice soup liver, spicy with onions and carrots 44

The second food

The name of food Kcal
Steamed cabbage, onions, carrots 60
Stew, eggplant, tomatoes, carrots, peppers 105
Cod, steamed, served with 0,5 eggs, sautéed onions 74
Chicken slices, steamed, watered vegetable sauce 120

Snack

The name of food Kcal
Steamed with mushrooms, onions 45
Salad, vegetables, chicken, slice of cheese 75
Scrambled eggs a slice of tomato 130
The Chinese cabbage salad, corn 110

Desserts

The name of food Kcal
The smoothie, kiwi, low-fat yogurt 60
Strawberry sorbet without sugar, lemon juice 55
Cookies ground oatmeal 110
Cheese cake low fat cream, and a piece of dark chocolate 112

Drinks

The name of food Kcal
Barley drink the milk 35
Natural coffee with milk 40
Yogurt, whipped cinnamon 50
Strawberry milk, no sugar 45
table for weight loss what not to eat
Important: the First week of the diet food will help you throw up to 7 kilograms. Follow the diet within two or three months to return the body of youth, beauty.

Negative calorie foods weight loss

The extra weight gain, even if it is a good practice. Why is this happening? In addition, the stress, you need to eat.

The negative calorie foods for weight loss. These foods, the digestion which the body expends more energy than it receives from them.

Important: this is due to the presence of rigid cellulose, dietary fiber. In order to recycle, the digestive tract needs to work very hard, energy-wasting.

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

  • Spinach — 21 calories
  • Red bell peppers — 26 kcal
  • Apple — 44 calories
  • Lemon — 30 kcal
  • Lettuce — 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 to quickly lose weight, without the use of painful feeding.