The ability to calculate the calorie content of dishes will allow you not to exceed the daily rate of energy consumption. Thanks to this, you can control your weight or lose extra pounds without dieting.
It is necessary
Calculator, notebook, pen, calorie table, electronic kitchen scales
Instructions
Step 1
Calorie counting is a good way to avoid putting on extra pounds or shedding them if you already have them. But for this it is necessary to take up a pen and a notebook every time before eating. The calorie content is always written on the food packaging. If you are not sure about the calorie content, do not buy these foods. For a woman, the minimum daily calorie content is 1200 kcal, and for men - 1800 kcal. If you consume no more than this value daily, then the weight will gradually go away. In fact, this is the first and basic rule for those who want to reduce their body weight without the use of sports exercises.
Step 2
First you need to learn how to count the calorie content of simple dishes. Simple dishes include sweets, dumplings, cookies - what can be counted in pieces. For example, having bought 100 grams of sweets, read their calorie content on the package. Then you need to count the candies in the package and divide the calorie content of 100 grams by the number of candies. So you will find out the calorie content of each candy. You can also calculate the calorie content of dumplings and any other foods. Calculate the calorie content of commonly eaten foods and write them down in a notebook for future reference.
Step 3
It is not so easy to calculate the calorie content of complex dishes. In a notebook, write down the name of the dish (for example, chicken soup) and all the ingredients that will be present in the soup or hot. Then all products must be weighed on a scale and multiplied by their amount in the dish. Do not forget to write the calorie content of vegetable oil, sour cream, mayonnaise and other ingredients that serve as a dressing or additive.
Step 4
The calorie content of a finished portion is measured as follows: first, weigh an empty plate and record its weight. Then put the food in it and weigh it again. Subtract the weight of the plate to get the net weight of the food. So you can find out the calorie content of one serving. Always calculate and record the calories of foods you cook frequently. Very soon all the dishes will be written down, and you will not have to count, it will be enough to look at the notebook.
Step 5
To find out how many calories are in one spoon, transfer a dish from one saucepan to another and count the number of spoons. Put one spoonful of the finished dish in a plastic bag and weigh it. Divide the calorie content of the whole dish by the number of spoons. So you can count the calorie content of a dish without a plate, or, being in a restaurant or at a party, you will know the approximate calorie content.
