Health

List of products (table) for weight loss - How to count calories?

The list of slimming products is of particular importance for people who want to lose weight or keep themselves in shape

The list of products (table) for weight loss is of particular importance for people who want to lose weight or keep themselves in shape. It contains all the nutrients necessary for normal functioning. Many believe that the only way to lose weight is to limit yourself to food as much as possible. This is a misunderstanding - the body should receive all the necessary vitamins and compounds in order not to experience stress. The range of foods for nutrition is very large, the main thing is to choose them for yourself.

The range of foods for nutrition is very large, the main thing is to choose them for yourself

Useful carbohydrates for full body function

What do we know about carbohydrates? Carbohydrates are consumed much faster than all other compounds. They take part in almost all processes of the body, supporting its main functions:

  • Maintain immunity at a certain level.
  • Included in the cell.
  • Take part in the synthesis of nucleic acid.
  • Regulate metabolic processes.

It is carbohydrates that make up almost half of the calories that enter the body along with food. Therefore, the first task for those who want to lose weight is to control the carbohydrates produced and consumed during the day. If there is no possibility to engage in physical culture, then this is the only way to cope with the problem.

Therefore, the first task for those who want to lose weight is to control the carbohydrates produced and consumed during the day.

Tip! In order not to constantly monitor the consumption of carbohydrates, it is better to use products with carbohydrate content in the early days. So their consumption by the end of the day will be maximum.

A decrease in body weight will occur when 50 grams of foods are used that contain this nutrient. Stability provides 100-200 grams, but a large amount will lead to weight gain. In order to determine as precisely as possible what foods to use, you need to know their caloric content.

The list of products for weight loss containing carbohydrates in the table:

Food productCalories per 100 grams100 grams carbohydrate content
Pic37288
Wheat flour35080
White bread23350
Cornflakes36865
Boiled pasta11725
Cream Filled Cake44068
Pastry baking52755
Natural milk ice cream16725
Kefir5210
Pig sausage30025
Oven Baked Fish19610
Fried fish22812
Red wine6820
Milk chocolate52960
Beer3210
Sugar394105
Marmalade26170
Mayonnaise31115

This list is much longer. Here are the most popular products that people use every day or in large quantities. At the same time carbohydrates should be diverse in their types. Do not replenish the diet with one product.

Essential protein for the body

Protein is a necessary nutrient for the structure of the muscles and maintain their tone. Many foods contain proteins, which, in turn, are conventionally divided into "right" and "wrong."

Some products may contain ineffective proteins that the body does not absorb and does not remove, so they are deposited in the fatty tissues of the body. The list is junk food:

  • Sandwiches with different types of sausages.
  • Potato or pasta casseroles.
  • Sushi.
  • Fast food.

Important! The diet should be versatile. You should not completely exclude meat, replacing it with dairy products. In addition to protein, food contains other nutrients necessary for the body.

It is better to eat more simple proteins that will benefit. These are:

  • Boiled or baked chicken breast.
  • Beef Boiled Burger.
  • Boiled chicken eggs.
  • Salted salmon fillet.

It is better to eat more simple proteins that will benefit

Athletes take "beneficial" protein in the form of protein powder. This should be done before and after physical exertion. On a day, an average person should consume at least 100 grams of protein. The list of protein products for weight loss in the table:

Food productProtein content in 100 grams
Cattle liver18
Turkey meat22
Chicken meat20
Rabbit20,7
Beef meat19
Rye bread4,7
Walnut14
Muffin7,6
Oatmeal11
Beans22,5
Milk2,8
Mackerel18

Summarizing this point, I want to emphasize that everything depends not only on the type of meat and product, but also on the method of preparation. If the food is fried or too fat, the caloric content of the food will increase several times. It is better to boil or steam. So, protein compounds will retain the structure.

Place complex carbohydrates in a balanced diet

It is believed that the most dangerous enemy in the fight against obesity can be precisely complex carbohydrates. Complex carbohydrates are those chemical elements that create a positive environment where fats and proteins are broken down. Contribute to their quality assimilation.

Tip! Many nutritionists recommend adding complex carbohydrates to the diet to speed up metabolic processes.

Table with a list of products of complex carbohydrates for weight loss:

CategoryProductFeature
VegetablesCarrots, cucumbers, beets, cabbage of all kinds, potatoes, pumpkinRich in fiber, starch and glycogen
GreeneryCelery, leaf lettuce, spinach, onions, garlic
FruitsApples, peaches, pears, lemon, orange, grapefruit, pomegranateThe best option would be those that contain the least sugar
BerriesGrapes, raspberries, gooseberries, quinces, figs, currants of any kind
Cereal cropWheat, buckwheat, rye, oatsA huge amount of fiber and vitamins that contribute to better absorption of other nutrients
LegumesLentils, peas, beans
The drinksRed wine, tomato juice, fruit and vegetable juicesPromote the accumulation of "positive" carbohydrates
SweetsMarmalade, marshmallow, candy, black chocolateMaintain the level of carbohydrates in the norm and at the same time will not cause the urge to eat sweets

In addition to these products, food should be consumed dairy products. Remarkably fit low-fat varieties of cheese, milk, cottage cheese, sour cream and cream. Completely low-fat options are better not to use - they are absolutely no sense.

It is believed that the most dangerous enemy in the fight against obesity can be precisely complex carbohydrates.

Summing up, you need to say about sausages, they are considered simple carbohydrates, but often because of them and there is excess weight. Often, sausages, sausages are consumed with bread and cheese - these are additional carbohydrates, which for some reason no one counts.

Slow and fast carbs for weight loss

Slow and fast carbohydrates are determined by the speed of the breakdown of proteins and fats, transforming into glucose. Thus, the supply of the "sweet" ingredient for the brain and liver is controlled. Therefore, it is important that their number in the body is maintained at its fullest rate.

Let's start in order, first you need to determine what products and in what quantity you need to use daily in order to maintain their level in a harmonious combination with other nutrients.

Eating juices promotes fast digestion.

Tip! Foods with a high glycemic index are a source of fast carbohydrates, but in their content they are unhealthy - this is the food of the holiday.

The list of products with slow carbohydrates in the table for weight loss and the same list of products with fast carbohydrates for weight loss in the table:

SlowGlycemic indexFastGlycemic index
Tomato, broccoli, onion, cabbage10Baked or fried potatoes95
Cucumbers, apricot20Rice, white bread, boiled potatoes90
Olives, olives, ketchup15Pasternak, pudding, celery85
Carrot, orange, sausage35Bagels, bagels, popcorn70
Kvass, wine, cottage cheese, kefir30Lasagna, donuts, waffles75

For people who lose weight without exercise, it is better to use slow carbohydrates. Fast fit those who actively attend workouts and builds muscle mass. Cereals and boiled meats are great.

Low calorie meal

Currently, there are many techniques that guarantee a positive result in the process of losing weight. But not all diets and a balanced diet can help burn calories.

Important! Not all foods that are boiled or baked in the oven, steamed are low-calorie.

So let's go!

Low-calorie foods can be both tasty and healthy. Many of them are affordable. The list of low-calorie slimming products in the table:

ProductCaloriesFeatures
Broccoli33Can be used in boiled and raw. Contains many additional minerals and vitamins.
Carrot35You can eat in any form: fry, cook, without cooking. It is a source of many beneficial substances.
Chilli20Very sharp product, therefore in the process of use there is a rapid saturation. In small quantities, a positive effect on virtually all body systems.
Artichoke40Rich in potassium, calcium, magnesium. Promotes better digestion. It is useful for diabetics, but it has many cases of intolerance, so it’s worth eating in limited quantities.
Tea: black, white, green0Reduces appetite, is the prevention of many diseases, especially the gastrointestinal tract

This food has a lot of positive effects, which contain about 40-50 calories per 100 grams of product. Low-calorie foods include the following:

  • Fresh cucumbers, sauerkraut, radishes, asparagus, green onions.
  • Grapefruit, lemon, orange.
  • Watermelon, cherry, blackberry, quince.

Low-calorie foods can be both tasty and healthy.

Low-calorie foods include nutritious foods that can be consumed almost every day. The number of calories is 40-60 units per 100 grams:

  • Chicken fillet, lean beef, turkey meat.
  • Squids, shrimps, varieties of lean and red fish species.
  • Low fat dairy products.
  • Pastila, marshmallows, marmalade.

To give the dish a brighter taste, you can stew the vegetables along with the meat. Light cooking exclusively on olive oil also does not increase the calorie content of dishes.

Simple carbohydrates for weight loss

Simple carbohydrates are a group of monosaccharides and disaccharides. A huge plus of simple nutrients of this group is that they are very quickly processed by the body. This option is certainly suitable for people who lead a sedentary lifestyle, but at the same time dream of losing weight.

Tip! Even if simple carbohydrates are processed without additional physical exertion, you still need to do at least gymnastics or yoga to speed up the process.

Common categories of foods that contain simple carbohydrates: milk, fruits, vegetables, pastries, and pastries. The list of products with simple carbohydrates in the table for weight loss occupy a leading position.

Simple carbohydrates are a group of monosaccharides and disaccharides. A huge plus of simple nutrients of this group is that they are very quickly processed by the body.

Variety is a simple meal that everyone loves but, unfortunately, is not limited in quantity:

  • Honey;
  • Sugar;
  • Jam;
  • Carbonated drinks;
  • Sweet fruit;
  • Sweet vegetables;
  • White bread.

It is the unlimited use of simple nutrients of this group that poses a threat in the form of weight gain.

Fat Slimming

With particular caution is precisely to fat those who want to lose weight or keep fit. It is this nutrient that takes part in the basic processes of growth and development of the body. If you completely eliminate the products containing it from the diet, then you can have enormous health problems.

In no case should fats be excluded from the diet. It is better to limit their number to the daily rate, which is 30-40 grams

In order not to gain weight, it is worth choosing healthy fats that are easily absorbed by the body. This is the only correct solution and it is natural to engage in parallel physical activities.

The list of products with fat for weight loss in the table:

ProductFeature
Lamb and pork belly
Veal, beef
Large amount of lipids
More fat
The nutsEach type of nut contains beneficial elements that positively affect all body functions.
Extra Virgin Olive OilIt has antioxidant effects, improves metabolism
bitter chocolateAccelerates metabolic processes. The main thing to control use

In no case should fats be excluded from the diet. It is better to limit their number to the daily rate, which is 30-40 grams.