There are hundreds, if not thousands, of all kinds of diets, but there are some that have remained popular for many years. And one of these diets is the calorie-counting diet, which is probably familiar to anyone who has ever tried to adjust their weight. The essence of this method is to calculate the calorie content of food consumed per day, and, focusing on the average value for a person's age, height and lifestyle, reduce or increase the number of calories - depending on whether the person wants to lose weight or gain weight.
Instructions
Step 1
Do not add calories for the consumption of water, tea, coffee, spices, salt. The exception is cream and sugar, which you add to tea or coffee.
Step 2
Calculate the calorie content of any dish once, take this figure as a given, and next time do not recalculate the energy value again - use the existing one.
Step 3
When calculating the calorie content of cereals or pasta, focus on the energy value of a dry product. During cooking, these products absorb water, which has no energy value, but increases the product in volume. Therefore, after cooking, weigh the finished product and calculate the calorie content of one serving.
Step 4
When you fry something, remember that approximately 20% of the oil is absorbed into the product. Therefore, carefully monitor the amount of oil and add 1/5 of its calorie content to the calorie content of the product.
Step 5
If you are making soup, it is best to weigh all the ingredients first and calculate their calorie content. Then weigh the finished soup (subtracting, of course, the weight of the pot) and subtract the weight of the water. Typically, the calorie content of a soup is about 50 calories per 100 grams.
Step 6
To calculate the calorie content of cutlets, weigh the minced meat, calculate the calorie content, add 20% of the calorie content of the oil, and then divide by the number of cutlets that you get.
Step 7
If you cook dried fruit compote, then take into account the calorie content of dried fruits and sugar. If you did not add sugar, then take the calorie content of the liquid as 0.
Step 8
Remember that when cooked, the weight of finished products becomes less than the weight of raw ones. Therefore, add as a percentage of calories per 100 grams to the following foods:
- Meat - 40%
- Poultry - 30%
- Rabbit - 25%
- Fish - 20%
- Language - 40%
- Liver - 30%
- Heart - 45%
