What are calories? What are the many calories? All those who are eager to eat properly must answer these questions for themselves. Calories in food – a measure of the energy that we get with food. Energy is needed for cells to do their job. If a person has a normal weight, then it is desirable for him to get with food and spend on the load the same number of calories every day. However, often the question, in what many calories, are interested in people who are dreaming of getting rid of excess weight. In fact, all diets for slimming and proper nutrition systems are built on a significant restriction of food with high caloric content.
How does calorie count in eating?
To calculate calories, special tables are used. They can easily be found in specialized literature or on the Internet. In such tables, the products are listed, and their energy value per 100 grams is given. What are the many calories? In those products that contain more than 400 kilocalories per 100 grams.
In total for a day different people should use different quantity of calories. On average, the diet should contain 1200-2500 kilocalories per day. In order to know exactly how much you consume calories, you need to use kitchen scales and maintain a food diary. Such records will help you count calories in food constantly and adjust the menu. To calculate calories in food per day, you must write down all the foods you ate and the weight of the portion in grams. Then the calorie content of each dish is counted separately, and all the results are summed up.
An example of counting calories in food
For an example, let’s calculate the caloric value of one meal. So, the person ate for breakfast an egg, two dairy sausages (100 grams), Ukrainian bread (25 grams), a glass of milk 3.2% fat (250 grams).
According to calorie tables we find each product. Eggs on the average contain about 70 kilocalories in one piece. In dairy sausages 260 kilocalories per 100 grams. In milk of such fat content is 58 kilocalories in every 100 grams. At us in an example of 250 gramme of a product, means, it is necessary to increase 58 on 2,5. We get 145 kilocalories per serving of milk. Bread of this grade contains 213 kilocalories in 100 grams. In 25 grams there will be accordingly (213 × 0.25) = 53.2 kcal. Now we need to summarize the caloricity of all dishes. It turns out 70 (egg) + 260 (sausages) + 145 (milk) + 53.2 (bread). Only 528.2 kilocalories for this meal.
What are the many calories in our diet?
Many seem tiring enough to constantly count calories in food. This requires not only self-discipline, but also time, as well as accurate information about the mass of each serving. Sometimes it is enough to simply consider the approximate energy value of food. This system is especially suitable for those who do not want to lose weight by many kilograms, but simply tries to adhere to proper nutrition in order to keep the figure. By this method, foods with high caloric content should be almost completely excluded from the menu. Products with an average calorie content may be present in the diet, but only in small amounts. But low-calorie foods can be consumed in almost any quantity. Then we are faced with the question, in what many calories? What products will have to be abandoned?
Foods with high caloric content are primarily fat-rich foods. Caloric content of carbohydrates and proteins is much lower. The highest calorie content of all foods is vegetable oil. It contains about 900 kilocalories per 100 grams, which greatly exceeds the energy value of bread, sugar, and even fat. Butter is also very caloric (700 kilocalories per 100 grams).
Mayonnaise is one of the worst enemies of the figure. In 100 grams of this sauce (and this is just a few tablespoons) contains up to 630 kcal. Chocolate, even bitter, also contains a lot of fat, which means, and calories. In 100 grams of chocolate more than 500 kilocalories. Nuts, seeds are also rich in fats. In 100 grams of different varieties there are more than 500 kilocalories.
Smoked meat products, fat, fat pork, lamb have a high calorie content. They rarely have less than 450-550 kilocalories per 100 grams.
Products with an average calorie content
Such products include bread, potatoes (except fried), cereals, rice, pasta cooked sausage, sausages, dairy products with medium fat content, fruit. The energy value of these products is mainly formed due to the calorie content of carbohydrates in their composition.
Such food can and should be included in your diet. To lose weight, cut your usual portion of bread and garnish twice. Almost every person is enough for 50 grams of bread per day. With regard to potatoes, rice, cereals, pasta, then their volume should not exceed a third of the volume of each meal. So, one-third is a protein product (meat, fish, chicken). Another third – vegetables (except potatoes). And for the rest, you have any side dish.
Low calorie foods
It is these products that need to be satisfied with the appetite played in the evening. They are worth more for those who are on a diet. Fiber, water, microelements and vitamins form the basis of such food varieties. To low-calorie foods include vegetables, except potatoes, mushrooms, low-fat dairy products.
Water, tea and coffee without sugar, herbal infusions do not contain calories. They can be drunk in large quantities in order to “deceive” the appetite.
Caloric content of carbohydrates, fats, proteins
We examined the groups of products depending on their calorie content. If we talk about the composition of food, the most high-calorie components are fats. One gram of fat contains 9 kilocalories. The benefit of fat is that with it the body absorbs many vitamins. Therefore, you can not completely abandon fats. Moreover, it would be rather difficult to do this. In many foods, fat is hidden.
Proteins contain 4 kilocalories per gram. This is relatively small. In addition, energy from proteins is assimilated slowly. The body takes several hours to digest protein foods.
How many calories are there in carbohydrates? As much as in proteins: 4 kilocalories per gram. But carbohydrates are digested much faster. Some of them (glucose, fructose, sucrose) generally do not require digestion. As soon as such carbohydrates enter the stomach, their absorption into the blood begins. Calories in other carbohydrates (“slow”) are absorbed within 1-3 hours. Caloric content of carbohydrates is not too high, but the products containing them, we traditionally use in large quantities. Flour, potatoes, pasta, bread can cause obesity.
Separately it is necessary to tell about caloric content of alcohol. Each gram of pure alcohol contains 7 kilocalories. In addition, alcohol is absorbed extremely quickly. Of course, alcohol should be limited to those who are on a diet. To its drawbacks can be attributed also the ability to remove all kinds of psychological inhibitions, including the conscious restriction of food. Having drunk at a festive table, we run the risk of violating the diet. At this point, few people will care how many calories in carbohydrates or in what many calories.