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CALORIC CONTENT AND CHEMICAL COMPOSITION OF FOOD

Calorie foods determines their chemical composition. In the fats contained the greatest amount of energy - about 9 calories per 1 gram. 1 gram of carbohydrate or protein contains about 4 calories.Therefore, food rich in fats - butter, melted fat, fatty meats, hot dogs, sausages, chocolate, vegetable oils - the most calories.The meat of elk 1.5-2% fat, and 100 g of elk contain about 100 calories, pork fat contains 49.3% fat, and calories by almost five times more.
Foods with high water content are less caloric and less contribute to obesity.These foods include vegetables, fruits. The more water in the vegetables, the lower their calories . This also applies to cereals and breads, and legumes and other plant products.

CALORIE CONTENT OF COMMON FOODS

HIGH-CALORIE FOODS

Very high caloric food (450-900 kcal per 100 g)Sunflower oil, ghee, butter, bacon, pork fat, sausage smoked. Nuts, chocolates, cream cakes.
Most caloric food (200-449 kcal per 100 g)Beef is one category, pork meat, lamb one category, cooked smoked sausage, smoked sausage, cooked sausage (except beef), sausages, sausages, meat loaves, geese, and ducks. Cheese, pickle, cheeses, sour cream, cottage cheese, fat, cottage cheese. Capelin fall, bonito, Pacific saury, stellate sturgeon, Pacific herring, eel, fish roe (caviar, payusnaya, chum, pink salmon, sturgeon, sturgeon). Bread, pasta, sugar, honey and jam.

SREDNEKALORIYNYE PRODUCTS

Moderate caloric food (100-199 kcal per 100 g)Lamb Category II, Category II beef, horse, elk meat, rabbit, deer, lamb, chickens, broilers, turkeys Category II, Category II chickens, chicken eggs, quail. Tooth, chub, mackerel, makrorus, Atlantic herring, lean, mackerel, horse mackerel, sturgeon. Cottage cheese is bold, 6% fat yogurt.

LOW-CALORIE FOODS

Low calorie foods (30-99 kcal per 100 g)Milk, yogurt, cottage cheese, low-fat, yogurt, yogurt, 1.5% and 3.2% fat, koumiss. Cod, hake, perch, pike, carp, flounder. The berries (except cranberries), fruits, turnips, peas, cabbage (Brussels sprouts, kohlrabi, cauliflower), potatoes, carrots, beans, radishes, beets.
Very low calorie foods (less than 30 kcal per 100 g)Zucchini, cabbage, cucumbers, radishes, turnips, lettuce, tomatoes, peppers, squash, cranberries, fresh mushrooms.
In the caloric food affects the content of fiber (fiber): The more, the less calories. Fiber not only prevents the absorption of carbohydrates and fats, but also significantly slows it down.
In cauliflower contains 90 grams of water, 4.5 g carbohydrates, 0.9 grams of fiber per 100 g edible portion of the product. Its calorific value is 30 kcal per 100 g of sweet pepper contains the same amount of water - 90 g, carbohydrates and even a little more than a cauliflower - 5.2 But it was much more fiber - 1.4 g, respectively, of its slightly lower caloric value - 27 kcal per 100 g edible portion of the product. When comparing products with almost the same fat content, but with different levels of dietary fiber found the same pattern. So, fresh boletus mushrooms contain 0.9 grams of fat and 2.1 grams fiber, and calories is 23 calories, mushrooms contain slightly more fat - 1.0 grams, but two times less fiber - 0.9 g, respectively, their higher calorie - 27 calories.
The composition of low-calorie diet is recommended to include a salad of vegetables rich in fiber and water.Low-calorie salad in the early afternoon will accelerate the onset of satiety, thereby reducing the number of more high-calorie foods.
Water and fiber from the salad somewhat reduce the efficiency of absorption of nutrients from subsequent meals. Salads should not fill with vegetable oil or mayonnaise, and vinegar or soy sauce. For the preparation of such a "protivokaloriynogo" You can use fresh salad and sauerkraut, cucumbers, leafy greens and other vegetables that contain low carbohydrates and high in fiber.Absorption of nutrients is slowing, and the hunger will come later. The total caloric intake may decrease slightly or remain at the usual level. This is to avoid hunger, dizziness and other unpleasant sensations caused by a low-calorie diet.Part of the nutrients and fiber contact will be withdrawn from the body with feces. All this will reduce the total actual caloric intake.
Caloric content of any food and daily diet as a whole can be calculated up to the calories of directories, which contain the energy value of individual foods.But, in order to determine how many calories in a plate of soup, have up to a gram weigh not less than ten components (raw meat, dry cereals, raw vegetables, dried herbs, etc.), take into account the loss of nutrients during storage products, the percentage of waste, the effect of heat treatment (some products while losing calories, and some are more calories than raw, due to the destruction of tissue), the impact of information contained in each of the products on the absorption of nutrients ready meals and much more.
Depending on the product composition and process for preparing ready meals lose a different number of calories: -2-4% soups, dishes of milk and cheese - 3-6%, fish - 7-26%, beef dishes - 2-26%, Pork - 6-39%, mutton - 5-28%, by-products - 7-26% of the chicken dishes - 7-41%, chickens - 6-37%, turkey - 8-24% rabbit - 8-27% .
In addition, when drawing up an individual diet must take into account the personal characteristics and nutritional status, and many other factors.
If there are no contraindications (renal, cardiovascular and other diseases associated with the violation of water-salt metabolism), it is recommended to drink plenty of fluids - non-carbonated drinks, tea or coffee without sugar (1.5-2 liters per day). This will help speed up and reduce the saturation of the absorption of nutrients.
Proteins less influence on the accumulation of excess body weight than fat and simple carbohydrates. To avoid the harmful effects of excessive consumption of nitrogenous substances on the plate should be 2-3 times more vegetables than meat. Do not forget that raw vegetables contain fewer calories and more vitamins than cooked, and that the dish of lean meat and fish, chicken lower in calories than animal products, which contain much fat.
In a deviation from the ideal weight, do not blame proteins, and fats and less carbohydrates. especially dangerous hidden fat. If the fat from the meat or chicken can be removed, the sausages, sausages, pastry products, he is firmly hidden, and often amounts to 30-50% of the total weight of products. Studies have shown that diets with a minimal amount of fat in the diet help reduce body weight, even if the total caloric intake is not reduced.
Pasta, cereals, potatoes and other foods that contain lots of complex carbohydrates (starch), little effect on weight gain, especially if they do not put butter or oil.
To carbohydrates digested more slowly and incompletely, it should be less than tenderize cereals and pasta.
If you leave the rice is slightly firm (only 15 minutes to cook), but the pasta does not tenderize to full soft, then they contain carbohydrates are digested more slowly and less completely.
The potato is better to fry without fat on the Teflon frying pan than cooking, and even more mash.
Rice is better to use than white, and the so-called brown - it contains more fiber.
Pasta from durum wheat, boiled soft and contain less than a "slow" carbohydrates than made of cheaper soft varieties.
Vegetable dishes without the fat, though, and contain simple carbohydrates (glucose, fructose, sucrose). Contribute little to the accumulation of body weight, because they have a lot of water and fiber and low calorie.
Fruit in large quantities, fruit juices (without added sugar) can influence the accumulation of body weight, since they have a lot of simple carbohydrates. 100 g of apples contains 45 calories, and if the discharge day eat only 1, 5 kg of apples, the body receives only a third of those two thousand calories, which he will spend a day of sedentary work. And if after a full breakfast, lunch and dinner, eat a large apple, caloric intake increased by about 10%.
Thus, despite the indisputable evidence that weight gain in the first place provide an excess of fat in the diet to fight the "extra" weight to the total caloric restriction diet.
Foods containing the highest amount of fat

• Melted butter, vegetable, cooking oil - 90-98%
• Butter - 75-80%
• Fat pig - 70-75%
• Margarine - 60-75%
• Smoked sausages, pork fat - 35-45%
• Cooked sausages, frankfurters, wieners - 25-40%
• Lean pork, beef fat - 20-30%
• Dumplings - 15-25%
• Mayonnaise - 30-70%
• Cream, sour cream - 10-40%
• Hard and processed cheese - 15-30%
• Fish oil-rich - 10-25%
• Chocolate - 30-40%
• Nuts - 30-50%
• Ice cream - 10-15%
• Products made of pastry - 12-25%