Good day everyone and delicious weight loss!
More and more people who want to lose weight once and for all come to counting calories.
And many questions immediately arise. How to count these same calories, where to start. There is a desire to lose weight, but to look for information is not always there.
At the end of this article, I will leave for you links to 2 articles that will become cheat sheets for those who want to lose weight, but do not know where to start.
Now let's figure out how to calculate the calorie content of any dish you cook. I will try to describe the whole process in as much detail as possible to make it clearer. It will seem that it is a lot, long and tedious, but when the process becomes clear, you will understand that everything is simple and fast.
We will do this with you using the example of a delicious breakfast - a cheese cake. At the same time, let's remember a wonderful recipe.
An important condition for those who want to lose weight by counting calories without suffering from hungry diets - electronic kitchen scales are required.
Most housewives already have them, but those who do not have them - you will have to buy, but your spending on scales is nothing compared to the result that you can achieve and maintain with the same scales.
✅To make a cheese cake, we need:
- semi-hard low-fat cheese (this is cheese less than 45% fat) - 40 g,
- 1 egg (egg weight 60 g),
- 40 g sour cream 15% is about 1 tablespoon,
- rice flour - 30 g,
- favorite greens (I have dill and some green onions - about 5 g),
- 1/2 teaspoon baking powder
- salt to taste.
We prepared all the products and weighed them.
Over time, weighing products and counting KBZhU takes place automatically and does not take as much time as it seems. Believe me, 2 years on calorie counting, minus 60 kg of excess weight - give me the right to state this.
Cooking a cheese cake.
Rub the cheese on a coarse grater, finely chop the greens, mix the egg, add cheese to them, flour with baking powder, salt a little,
Preheat the pan. I use a nonstick skillet and do not grease the pan with oil. If you doubt the non-stick properties of your frying pan, brush it with just a drop of olive oil - it will not exceed 2 g (a small teaspoon of oil is about 5 g).
We spread the resulting dough in a pan, level it and bake under a lid over medium heat for 3-4 minutes (make sure that the bottom does not burn). Next, turn over the cake and bake for a few more minutes until tender.
That's all - a delicious and hearty breakfast is ready!
✅But before we taste the cheese cake - we need to weigh it and find out the weight of the finished dish - 154 g.
A small life hack. Gradually, I weighed all my main plates of frying pans and pans, wrote down their weight in a notebook and now I can weigh the finished dish directly in the pan, for example, and take away the weight of the pan. It greatly simplifies the calculation process.
Now let's count the KBZHU (calories - proteins - fats - carbohydrates) of the resulting cake.
To do this, use the program on the phone calorie counter (my program is called "sieve 30"), This program will make your calculations of KBZHU are very simple and save a lot of time, most people who are successfully losing weight on counting calories use similar programs.
But you can also count in a notebook if you do not have the opportunity to download various applications to your phone.
So we count.
We have the name of the products and their weight. There are KBZHU products indicated on the packaging (for cheese, flour, sour cream, for example).
We add up the initial calorie content of the products used:
➕40 g cheese 35% is115.4 kcal.
➕60 g of eggs is 94 kcal.
➕30 g of rice flour is 111 kcal.
➕40 g sour cream is 63 kcal.
➕5 g of green onions is 1 kcal.
➕2 g of baking powder is 1.5 kcal.
❗Total: 385.9 kcal.
Usually I do not take into account baking powder, green tea, vanillin and spices, which are added minimally, since they have little effect on KBZhU - I avoid unnecessary troubles.
We've already weighed our cheese cake. I got the weight of the finished dish - 154 BC
385.9 kcal / 154g * 100 = 250.9 kcal per 100 g ready meal.
Proteins, Fats and Carbohydrates count in the same way.
✅Those who use the "calorie counter" application - they simply write down the products used in it and indicate their weight of the finished dish - the application will calculate the KBZHU itself.
For clarity, I filmed for you a video recipe for making a cheese cake, as well as counting the KBZHU cheese cake in the calorie counter.
In fact, everything is very easy and fast, you just need to understand and remember the principle of counting KBZHU.
I wish you all delicious, satisfying and easy weight loss!
Links for beginners:
Crib for beginners to lose weight by counting calories.
Answers to the most common questions about losing weight.