What Everyone Who Wants To Lose Weight Should Know

Weight loss is a topic that excites many people. Everyone strives to look and feel good, resort to all sorts of, sometimes strange, ways to lose weight , calculate calories, take "miracle products" and what not. There are some facts that each of us should know if he has taken on the difficult task of achieving the dream figure by calculating the amount of calories consumed for the day. We will introduce them to you, hoping that the information will be useful to you and help you deal with the problem more easily.

The caloric content of food and is determined by their chemical composition. Fats contain the largest amount of energy - about 9 kcal per 1 g, and 1 g of carbohydrates or proteins have about 4 kcal. Therefore, products with a lot of fat (butter, fatty meat, chocolate, etc.) are the most caloric. Foods with a high water content in their composition are characterized by low caloric content and are not a prerequisite for obesity. Such are fruits and vegetables. The more water there is in them, the fewer calories. This also applies to cereals, legumes and other plant products.

Caloric content of the most common food products

• With extremely high caloric content (450 - 900 kcal per 100 g) - oil, butter, bacon, raw-smoked sausages, fatty pork, nuts, chocolate, etc .;
• High calorie (200 - 449 kcal per 100 g) - boiled-smoked sausages, sausages, goose and duck meat, hard and melted cheeses, cream, high-fat cottage cheese, bonito, eel, caviar, bread, pasta, sugar, honey, jam and others.;
• With average caloric content (100 - 199 kcal per 100 g) - horse, lamb, rabbit, chicken, chicken and quail eggs, mullet, mackerel, horse mackerel, sturgeon, semi-fat cottage cheese;
• Low calorie (30 - 99 kcal per 100 g) - milk, kefir, low-fat cottage cheese, low-fat yogurt, cod, hake, pike, carp, berries (except cranberries), green peas, cabbage (Brussels sprouts) , curly, colored), potatoes, carrots, beans, beets;
• Extremely low in calories (less than 30 kcal per 100 g) - zucchini, cucumber, turnips, tomatoes, peppers, pumpkin, cranberries, fresh mushrooms;

The caloric content of products is also affected by the presence of cellulose (dietary fiber) in their composition - the higher its content, the fewer calories. Cellulose not only prevents the absorption of carbohydrates and fats, but also significantly slows it down.

When following a low-calorie diet, it is recommended to consume vegetable salads high in water and fiber. Such salads, taken before the main lunch, help to feel full faster, which makes it possible to reduce the amount of more caloric meals eaten afterwards. Salads should be seasoned not with oil or mayonnaise, but with vinegar or soy sauce. Suitable vegetables are: cabbage, cucumbers, lettuce and others that contain few carbohydrates and a lot of cellulose. The total caloric content of the diet can be significantly reduced or maintained at normal levels. This helps you not to feel hunger, dizziness and other unpleasant sensations as a result of a low-calorie diet.

Depending on the composition of the food and the way it is prepared, the finished dish loses a different percentage of its calories:

• Soups: 2 - 4%;
• Milk and cottage cheese dishes: 3 - 6%;
• Fish dishes: 7 - 26%;
• Beef dishes: 2 - 26%;
• Pork dishes: 6 - 39%;
• Lamb dishes: 5 - 28%;
• Chicken dishes: 6 - 37%;
• Chicken dishes: 7 - 41%;
• Rabbit meat dishes: 8 - 27%;
• Turkey meat dishes: 8 - 24%;
• By-products: 7 - 26%.

In addition, when preparing an individual diet it is necessary to take into account the state of the digestive system of the individual and many other factors.

If there are no contraindications (renal failure, cardiovascular and other diseases associated with impaired water-salt metabolism), it is recommended to drink more fluids (non-carbonated beverages, teas or coffee without sugar) - up to 1.5 - 2 l daily. This will speed up the saturation.

Protein has less of an effect on weight gain than fat and simple carbohydrates. To avoid the harmful effects of nitrogenous substances, your plate should have 2-3 times more vegetables than meat. Remember that raw vegetables contain fewer calories and more vitamins than cooked ones, and that lean meats and fish are lower in calories than other animal products that are high in fat.

Deviations from normal weight are not the fault of proteins, but of fats and, to a lesser extent, carbohydrates. "Hidden" fats are especially dangerous. If you can remove them from some products (such as meat), then there are those where this is not possible (sausages, confectionery), and usually the amount in them is about 30 - 50% of the total weight of the finished product .

• Pasta, potatoes and porridges, which contain a large amount of complex carbohydrates (starch), have less effect on weight, especially if no oil or butter is added to them during their preparation.
• The porridge and pasta should be cooked for a shorter time. 
• It is better to cook potatoes in a non-fat Teflon pan than to boil them (even more mashed).
• It is recommended to consume brown rice before white, because the former has more fiber.
• Fat-free vegetable dishes, although they contain simple carbohydrates (glucose, fructose, sucrose), do not contribute much to weight gain because they contain a lot of water, cellulose and few calories.
• The large amount of fruit (including fruit juices), even without adding sugar to them, contribute to weight gain because they are rich in simple carbohydrates.