Slimming - table calorie foods for weight loss

The caloric value of a product is the amount of energy the body receives, when you to use the food in the meal.

Table of calories used for weight loss in diets that allow the restriction of the caloric intake. The content of calories in food depends on its composition.

For example, 1 gram of fat assigns to 9.3 calories, 1 gram of carbohydrates - 4,1 calories, 1 g protein - 4,1 calories.

table for weight loss

Table of calories of the products for slimming and composition: proteins, fats, carbohydrates (the amount of calories in 100 grams).

Milk and dairy products

In the case of a deficiency of the protein of the human muscles are weak, and the body becomes weak. Even, with a little bit of weight, looks pasty. Dairy products are a source of protein that is needed by the human body. The regular use can build muscle mass. In his power is invested great amount of energy, which means that it starts the process of fat burning.

In the following table is a list of dairy products, with an indication of the energy intake.

The product The water, Proteins Fats Carbohydrates kcal
Brinza of cow's milk 52,0 17,9 20,1 0,0 260
Natural yoghurt 1.5% fat 88,0 5,0 1,5 3,5 51
The kefir is not greasy 91,4 3,0 0,1 3,8 30
The kefir bold 88,3 2,8 3,2 4,1 59
The milk 88,5 2,8 3,2 4,7 58
The acidophilus milk 81,7 2,8 3,2 10,8 83
Milk powder 4,0 25,6 25,0 39,4 475
The condensed milk Of 74.1 7,0 7,9 9,5 135
Condensed milk with sugar 26,5 7,2 8,5 56,0 315
The curd 88,4 2,8 3,2 4,1 58
Ryazhenka 85,3 3,0 6,0 4,1 85
Cream 10% 82,2 3,0 10,0 4,0 118
Cream 20% 72,9 2,8 20,0 3,6 205
Sour cream 10% 82,7 3,0 10,0 2,9 116
Sour cream, 20% 72,7 2,8 20,0 3,2 206
The cheese curds and the cheese mass special 41,0 7,1 23,0 27,5 340
Cheese Russian 40,0 23,4 30,0 0,0 371
Dutch cheese 38,8 26,8 27,3 0,0 361
Swiss cheese In 36.4 24,9 31,8 0,0 396
Fat cheese 64,7 14,0 18,0 1,3 226
Cottage cheese bold 71,0 16,7 9,0 1,3 156
Cottage cheese lean 77,7 18,0 0,6 1,5 86

Bakery products, flour

Bakery products

The caloric value of bakery products is quite high, so when you lose weight allowed to eat in limited quantities. Preference should be given to rye bread, and the bun better not to exclude from the diet. Baking without yeast less dangerous for the figure.

It is known that the bread belongs to the products with a high content of carbohydrates. He combines poorly with proteins, therefore, it is not recommended to eat baked goods with milk or meat.

The product The water, g G-proteins Fat, g Carbohydrates, g kcal
The rye bread 42,4 4,7 0,7 49,8 214
The wheat bread, from flour of I grade 34,3 7,7 2,4 53.4 254
Rica pastries 26,1 7,6 4,5 60,0 297
Donut 17,0 10,4 1,3 68,7 312
Drying 12,0 11,0 1,3 73,0 330
Wheat crackers 12,0 11,2 1,4 72.4 331
Cream cookies 8,0 8,5 10,6 A total of 71.3 397
Wheat flour of superior quality 14,0 10,3 0,9 74.2 327
Wheat flour of I grade 14,0 10,6 1,3 73,2 329
Wheat flour of II class 14,0 11,7 1,8 70,8 328
Rye flour 14,0 6,9 1,1 76,9 326

Cereals

To lose weight, it is important to calculate calories of all the foods that comprise the diet. And the grits are no exception. It is considered that they are not harmful to the organism, since they contain carbohydrates slow. But apparently the nutritionists, the consumption of large quantities may also contribute to a set of excess fat.

So as not to damage the figure, it is necessary to correctly calculate the standard. And will help you to calculate the table. It specifies the calorific value dry the product, but you must understand that in the process of cooking, is composed absorbs water. Therefore, 100 g cereals will have a lot less calories than the same amount of dry grits.

The product The water Of the squirrel. Fats Coal washing. kcal
Buckwheat 14,0 12,6 2,6 68,0 329
Grits 14,0 11,3 0,7 73.3 per 326
The oatmeal 12,0 11,9 5,8 65,4 345
The barley grains 14,0 9,3 1,1 73,7 324
Millet 14,0 12,0 2,9 69,3 334
Rice 14,0 7,0 0,6 73,7 323
Wheat "Oblast Of Poltava" 14,0 12,7 1,1 70,6 325
The oatmeal 10,0 12,2 5,8 68,3 357
The barley 14,0 10,4 1,3 71.7 322
Hercules 12,0 13,1 6,2 To 65.7 355
Corn 14,0 8,3 1,2 75,0 325

Vegetables

veggies

To lose weight you should eat many vegetables because they are rich in fiber, vitamins and other beneficial substances. The greater part of them are low calorie products, which also contributes to the breakdown of body fat. The vegetables combined with the protein of the food.

The product The water, g G-proteins Fat, g Carbohydrates, g kcal
Eggplants 91,0 0,6 0,1 5,5 24
Rutabaga 87,5 1,2 0,1 8,1 37
The pea green 80,0 5,0 0,2 13,3 72
The zucchini 93,0 0,6 0,3 5,7 27
The potatoes, the food 90,0 1,8 5,4 28
The red cabbage 90,0 1,8 6,1 31
Cauliflower 90,9 2,5 4,9 29
The potatoes 76,0 2,0 0,1 19,7 83
Green onions (the pen) 92,5 1,3 4,3 22
Onion leek 87,0 3,0 7,3 40
Onions 86,0 1,7 9,5 43
The carrot red 88,5 1,3 0,1 7,0 33
Cucumbers underground 95,0 0,8 3,0 15
The greenhouse cucumbers 96,5 0,7 1,8 10
The bell pepper green sweet 92,0 1,3 4,7 23
Sweet red pepper 91,0 1,3 5,7 27
Parsley (green) 85,0 3,7 8,1 45
Parsley (root) 85,0 1,5 11,0 47
Rhubarb 94,5 0,7 2,9 16
Radishes 93,0 1,2 4,1 20
Radish 88,6 1,9 7,0 34
The turnip Total of 90.5 1,5 5,9 28
Salad 95,0 1,5 2,2 14
The beet 86,5 1,7 10,8 48
Tomatoes (ground) 93.5 0,6 4,2 19
Tomatoes (greenhouse effect) 94.6 0,6 2,9 14
Green bean (pod) 90,0 4,0 4,3 32
Horseradish 77,0 2,5 16,3 71
Ramsons 89,0 2,4 6,5 34
The garlic 70,0 6,5 21.2 in 106
The spinach 91,2 2,9 2,3 21
Sorrel 90,0 1,5 —; 5,3 28

Fruits and berries

In the diet of each person must contain the berries and fruit. As they say nutritionists, it is best to use as a dessert, and not the products of confectionery. Some sweet berries and fruits contain a lot of calories, so to lose weight it desirable to abandon their use.

Fruits and berries

In the note! When the consumption of berries and fruits worth listening to the simple rules. For example, the melon should not be combined with other products, apricot and pear, it is not necessary to eat on an empty stomach. Apples can be consumed with an empty stomach, in order to activate the appetite.

The product The water, in grams The protein grams The fat grams Carbohydrates, grams kcal
Apricots 86,0 0,9 10,5 46
The quince 87,5 0,6 8,9 38
Cherry 89,0 0,2 7,4 34
Pineapple 86,0 0,4 11,8 48
Bananas 74,0 1,5 22,4 91
The cherry 85,5 0,8 11,3 49
The grenades 85,0 0,9 11,8 52
Pear 87,5 0,4 10,7 42
The fig 83,0 0,7 13,9 56
Cornejo 85,0 1,0 9,7 45
Peaches 86,5 0,9 10,4 44
The rowan garden 81,0 1,4 12,5 58
The mountain ash Aronia 80,5 1,5 12,0 54
The plum garden 87,0 0,8 9,9 43
The dates 20,0 2,5 72,1 281
The persimmons To 81.5 0,5 15,9 62
The cherry 85,0 1,1 12,3 52
Mulberry 82,7 0,7 12,7 53
Apples 86,5 0,4 11,3 46
The orange 87,5 0,9 8,4 38
Grapefruit 89,0 0,9 7,3 35
Lemon 87,7 0,9 3,6 31
Tangerine 88,5 0,8 8,6 38
Cowberry 87,0 0,7 8,6 40
The grapes 80.2 0,4 17,5 69
Blueberries To 88.2 1,0 7,7 37
Blackberry 88,0 2,0 5,3 33
The strawberry 84,5 1,8 8,1 41
Blueberries 89,5 0,5 4,8 28
The currant 85,0 0,7 9,9 44
Raspberry 87,0 0,8 9,0 41
Cloudberry 83,3 0,8 6,8 31
Sea-buckthorn berries 75,0 0,9 5,5 30
The currant white 86,0 0,3 8,7 39
The red currant 85,4 0,6 8,0 38
The black currant 85,0 1,0 8,0 40
Blueberries 86,5 1,1 8,6 40
Rosehip seed oil, fresh 66,0 1,6 24,0 101
Rosa mosqueta dry 14,0 4,0 60,0 253

Nuts

Many believe that dried fruits contain few calories, because fruits are low in calories. In reality, after drying, the product more dangerous to the way in which the cool, and with a high energy value. Table of calories of the dried fruits help you to use them in the diet.

The product The water Of the squirrel. The station Coal washing. kcal
Apricots 18,0 5,0 67,5 278
Apricots 20,2 5,2 65,9 272
Raisins with bone 19,0 1,8 70,9 276
Raisins, sultanas 18,0 2,3 71,2 279
The cherry 18,0 1,5 73,0 292
Pear 24,0 2,3 62,1 246
Peaches 18,0 3,0 68.5 275
Prunes 25,0 2,3 65,6 264
Apples 20,0 3,2 68,0 273

Legumes

legumes

Legumes contain large amount of protein of vegetable origin. These products are suitable for the diet of vegetarians or individuals who meet the diet. Help to make up the deficiency of proteins in the body. The minimum number of calories that contain the beans, and the maximum of calories you note to the soy.

The product The water Of the squirrel. Fats Carbohydrates kcal
Beans 83,0 6,0 0,1 8,3 58
Peas shell 14,0 23,0 1,6 57,7 323
The peas in a single piece 14,0 23,0 1,2 53,3 303
Soy 12,0 34,9 17,3 26,5 395
Beans 14,0 22,3 1,7 54,5 309
Lentils 14,0 24,8 1,1 At 53.7 310

The eggs

In 100 g of hen eggs contains 157 kcal, and the yolk of ms high in calories from protein. The average egg includes about 70 calories. After frying in vegetable oil calories becomes greater, and reaches a value of 125. Very boiled hard-boiled eggs 50 kcal.

Quail eggs ms high in calories chicken eggs. In 100 g of product contains 168 kcal. But since quail eggs are small, the caloric value of a total of 16 kcal.

The product The water Of the squirrel. Fats Coal washing. kcal
The egg of the hen 74,0 12,7 11,5 0,7 157
Egg powder 6,8 45 37,3 7,1 542
Dry protein 12,1 73.3 per 1,8 7 336
Dry the egg yolk 5,4 34,2 52,2 4,4 623
The egg quail 73.3 per 11,9 13,1 0,6 168

Fish and seafood

The fish, cooked by steaming or boiled in water, it is a dish for the diet menu. Its meat contains a lot of nutrients and low in fat classes were distinguished from low calorie content. Safe for the figure, it is boiled or cooked fish. In terms of fried-in-oil product, as well as canned fish, during regular use, you can add several extra pounds.

The product The water Of the squirrel. Fats Coal washing. kcal
Steers 70,8 12,8 8,1 5,2 145
The sole 79,5 16,1 2,6 0 88
The crucian 78,9 17,7 1,8 0 87
The tent 79.1 16 3.6 0 96
Chum 71.3 22 5.6 0 138
The silverside 79.8 15.5 3.2 0 91
Ice 81.8 15.5 1.4 0 75
Bream 77.7 17.1 4.1 0 105
The salmon 62.9 20.8 15.1 0 219
The lamprey 75 14.7 11.9 0 166
Pollack 80.1 15.9 0.7 0 70
Capelin 75 13.4 11.5 0 157
Lota 79.3 18.8 0.6 0 81
The sea perch 75.4 17.6 5.2 0 117
Perch river 79.2 18.5 0.9 0 82
The sturgeon 71.4 16.4 10.9 0 164
The turbot 76.9 18.9 3 0 103
Blue whiting 81.3 16.1 0.9 0 72
The scabbard fish 75.2 20.3 3.2 0 110
Carp 75.3 18.4 5.3 0 121
Saury large 59.8 18.6 20.8 0 262
Saury fine 71.3 20.4 0.8 0 143
Herring 75.4 17.3 5.6 0 121
Herring 62.7 17.7 19.5 0 242
White fish 72.3 19 7.5 0 144
The mackerel 71.8 18 9 0 153
Com 75 16.8 8.5 0 144
Horse mackerel 74.9 18.5 5 0 119
The pike perch 78.9 19 0.8 0 83
Cod 80.7 17.5 0.6 0 75
The tuna 74 22,7 0,7 0 96
Coal, fish 71.5 13.2 11.6 0 158
The eel sea 77.5 19.1 1.9 0 94
Acne 53.5 14.5 30.5 0 333
Hake 79.9 16.6 2.2 0 86
Pike 70.4 18.8 0.7 0 82
Ayudaaaaa 80.1 18.2 0.3 0 117
The liver of cod 26,4 4,2 To 65.7 0 613
The squid 80,3 18 0,3 0 75
The crab To 81.5 16 0,5 0 69
Shrimp 77,5 18 0,8 0 83
The collard greens marine 88 0,9 0,2 3,0 5
The Pasta "Ocean" 72,2 18,9 6,8 0 137

The caviar

The fishing caviar lifting the immunity, as well as the prevention of cardiovascular disease, improves brain activity, it retrieves the view. If eaten regularly, can reduce the level of cholesterol in the blood. A small calorie input is different than sturgeon caviar, and a high-calorie – grain-calf-mate.

The product The water Proteins The station Coal washing. kcal
The companion granulated 46,9 31,6 13,8 0 251
The sturgeon granulated 58 28,9 9,7 0 203

Fats, margarine, oil

The fat is a compacted mass of organic compounds contains fatty acids. Everyone knows that this product refers to the number of indicate, however, provides an energy reserve in the human body.

The content of calories in butter and margarine about the same, but the final product is characterized by its composition. It includes a lot of saturated fats that contribute to the increase of the level of cholesterol in the blood. But in the margarine are present trans-fats, which, as is known, are no less dangerous to the body. Nutritionists recommend limiting consumption of animal fats, people who suffer from overweight and with health problems.

Benefits of vegetable oils. And despite its value calorico does not give fats, components that contains many. It is especially appreciated in the diet, the feeding of olive oil.

The product The water Proteins Fats Carbohydrates kcal
The fat rack of lamb or veal, melted 0,3 0 To 99.7 0 897
Bacon (without skin) 5,7 1,4 92,8 0 816
Margarine milk 15,9 0,3 82.3 1 746
The margarine sandwiches (snacks) 15,8 0,5 82 1,2 744
Mayonnaise 25 3,1 67 2,6 627
Vegetable oil 0,1 0 99,9 0 899
Butter 15,8 0,6 82.5 0,9 748
Butter, melted 1 0,3 98 0,6 887

Poultry meat

the meat of poultry and

Meat and offal are an excellent and useful alternative to the store sausage. This product contains a large amount of protein, which is a material of construction of the muscles. The meat is hard to call low-calorie ingredient. Diet products are turkey, rabbit, chicken, veal. In turn, many calories contained in the meat of pork, lamb, duck. Below the intake of animal products: liver, heart, lungs, kidneys.

The product The water Proteins The station Carbohydrates kcal
Lamb 67,6 16,3 15,3 0,0 203
The beef Of 67.7 18,9 12,4 0,0 187
Meat of equine animals 72,5 20,2 7,0 0,0 143
Rabbit 65,3 20,7 The 12.9 - 0,0 199
Meat of lean pork By 54.8 16,4 27,8 0,0 316
Pork fat 38,7 11,4 49,3 0,0 489
Veal 78,0 19,7 1,2 0,0 90
The Kidneys Of Rams 79,7 13,6 2,5 0,0 77
Lamb Liver 71,2 18,7 2,9 0,0 101
Lamb Heart 78,5 13,5 2,5 0,0 82
The Brain Of Veal 78,9 9,5 9,5 0,0 124
The Liver Of Cow 72,9 17,4 3,1 0,0 98
Veal Kidney 82,7 12,5 1,8 0,0 66
The beef Udders 72,6 12,3 13,7 0,0 173
The Heart Of Cow 79,0 15,0 3,0 0,0 87
Tongue Of Veal 71,2 13,6 12,1 0,0 163
Pig kidney 80,1 13,0 3,1 0,0 80
The liver and pork Total 71.4 18,8 3,6 0,0 108
Pig heart 78,0 15,1 3,2 0,0 89
The language of pork By 66.1 14,2 16,8 0,0 208
The geese Is 49.7 16,1 33,3 0,0 364
Turkey 64,5 21,6 12,0 0,8 197
The hens 68,9 20,8 8,8 0,6 165
The chickens A total of 71.3 18,7 7,8 0,4 156
Duck 51,5 16,5 61,2 0,0 346

Sweet

One of the first places in calories, and a "danger" to the figures dealing with all kinds of sweets. In its composition includes a large amount of sugar, fat and other ingredients that are added to the pounds. The sweets are simple carbohydrates, which in a short period of time give satiety. And soon the new man, you experience the sensation of hunger.

In the compliance period of the diet of sweets is better to give up.

Prod. The water Proteins Fats Carbohydrates kcal
Honey 17,2 0,8 0 80,3 308
Coated tablets fruit 7 3,7 10,2 73,1 384
Marshmallows 20 0,8 0 78,3 299
Iris 6,5 3,3 7,5 81,8 387
The jam 21 0 0,1 77,7 296
Candy (on average) 4,4 0 0,1 77,7 296
Sweet, with chocolate 7,9 2,9 10,7 76,6 396
Sugar 0,2 0,3 0 99,5 374
Halva sunflower 2,9 11,6 29,7 54 516
The dark chocolate 0,8 5,4 35,3 52,6 540
Milk chocolate 0,9 6,9 35,7 52.4 547