The desire to lose weight cannot be fulfilled without a strict diet. It does not mean "hungry", but one in which you will carefully monitor your calorie intake and not exceed the established rate. To do this, you will have to learn how to calculate the calorie content of complex dishes or eat very monotonously.
Calorie counting is a science
In order to control your energy intake, you need to constantly count the calories eaten per day. This is an important condition for most diets and nutrition systems. Calculating the calorie content of a simple sandwich or plate of porridge is easy. One has only to look in the literature or on the culinary site on the network the output of calories of white bread and butter or buckwheat. And with the help of an electronic kitchen scale or an eye (which is undesirable) and a calculator, make a simple calculation. But to find out how many calories are in a complex dish with many ingredients and complex preparation - borscht, stew, oriental pilaf, stuffed pike, etc. - is a whole science.
You can go a relatively simple way and cook only those dishes, the recipe for which indicates the exact number of calories per 100 g of the finished product. But after all, each housewife has her own "prescription bank", inherited by her from numerous relatives and friends. Because it is difficult to give up such "wealth", and even those at home can go on strike, you should still master the literacy of self-calculation of calories for any, even a very complex dish. Moreover, you will have to calculate it once, and you will be able to cook it regularly.
As for food in a cafe and restaurant, the menu always has a menu for the output of the dish. It lists all the ingredients and their weight in grams. And when visiting, you can ask the hostess for a recipe. And she is pleased, and it is good for you.
How to count calories
Rule 1 - products such as water, seasonings (only natural spices in their pure form), salt, tea and coffee have no calories.
Rule 2 - add to the dish only 20% of the calorie content of the oil used when frying animal protein (meat, fish, offal), because 80% of the oil will remain in the pan. If the oil is included in the gravy, then count 100%.
Rule 3 - when frying vegetables and mushrooms, the oil is completely absorbed into the product, incl. add 100% of the used oil.
Rule 4 - when cooking, meat and fish lose 20% of their calories. She goes into the broth. This is important when the meat and broth will be used for different dishes.
Rule 5 - cooking vegetables takes 20% of their calories. It also goes into broth. Therefore, this calculation will not be needed for soup. It is only important when using vegetables for salads and other dishes.
Rule 6 - when baked in the oven, all foods retain their calorie content completely.
Rule 7 - the calorie content of cereals and pasta on the package is indicated in dry form. When cooking, the weight of the product increases by about three times. Therefore, the calorie content of the finished dish will also be three times less. The exception is semolina, which is boiled down about 10 times.
Rule 8 - the calorie content of ready-made meat and fish dishes cooked over an open fire or charcoal (kebabs) is increased by 20%.
Rule 9 - When preparing a complex dish, for example, soup, the calories and weight of all ingredients are first counted. Then the water in the pan is weighed. If it is meat broth, its calorie content is calculated. The weight of water and the weight of all products are added together. All calculated calories are also added up.
For example, the total weight of the soup is 5050 g, and the total calorie content of all ingredients is 2045 kcal. Simple formula: 5050 g = 2045 calories 100 g of soup = 100x2045 / 5050 = 40.5 cal. Conclusion - the calorie content of the soup is 40, 5 cal / 100 g.
