How to Reduce Calories When Eating

A good strategy to lose weight is to reduce calories when eating. The best way to keep a calorie count that helps you lose weight focuses on the knowledge you have about each of the foods you eat during the day. You can also rely on the equivalence table. Remember that the carbohydrate group is the one with the most calories within the food groups. Effort and moderation in compliance with your diet will reinforce achievements and visible results. If you follow a low-calorie diet, let’s say a reduction to 800kcal per day, we will see results in a reduction of ½ kilo per week, in addition to an increase in physical activity. Important variables Weight reduction finds many variables to establish significant achievements in a low-calorie diet, among them are: Percentage of skeletal muscle mass. Body build, (thin, medium, robust) Special conditions Metabolism Lifestyle Genetics. BMI Calorie table OILS AND FATS Amount Kcal. Olive oil 1 tablespoon (10g) 90 Coconut oil 1 tablespoon (10g) 135 Cod liver oil 1 tablespoon (10g) 130 Wheat germ oil 1 tablespoon (10g) 89 Sunflower oil 1 tablespoon (10g) 90 Salted butter 1 tablespoon (10g) 77 Unsalted butter 1 tablespoon (10g) 76 Lard 100 g. 879 Margarine 100 g. 720 ALCOHOLIC DRINKS Quantity Kcal. Brandy 1/2 glass (100 ml) 231 Beer 1 jug (240 ml) 101 Champagne 1 glass (100 ml) 85 Cider 1/2 glass (100 ml) 50 Cognac 1/2 glass (50 ml) 125 Rum 1 glass (50 ml) 110 Sweet vermouth 1 glass (35 ml) 50 Dry vermouth 1 glass (40 ml) 40 White wine 1 c opa (100 ml) 85 Rosé wine 1 glass (100 ml) 74 Red wine 1 glass (100 ml) 65 Vodka 1/2 glass (30 ml) 72 Whiskey 1 dose (100 ml) 240 COFFEES AND JUICES Quantity Kcal. Coffee with sugar 1 cup (50 ml.) 26 Natural orange juice 1 glass (200 ml.) 74 Natural lime juice 1 glass (200 ml.) 74 Natural peach juice 1 glass (200 ml.) 64 Natural tomato juice 1 glass (200 ml.) 23 MEAT AND POULTRY Quantity Kcal. Fried bacon 2 thin slices (20 g.) 97 Pork steak 1 unit (150 g.) 360 Goat 100 g. 357 Cooked beef 100 g. 235 Roasted beef 100 g. 288 Lamb 100 g. 122 Roasted lamb chop 100 g. 356 Pork chop 100 g. 336 Lamb ribs 100 g. 352 Pork rib 150 g. 390 Chicken thigh 100 g. 144 Roasted chicken thigh with skin 100 g. 110 Roasted chicken thigh without skin 100 g. 98 Boiled chicken thigh 100 g. 110 Fried beef liver 100 g. 210 Lamb liver 100 g. 196 Chicken liver 100 g. 124 Pork liver 100 g. 264 Beef liver 100 g. 256 Boiled chicken 100 g. 220 Boiled chicken without skin 100 g. 188 Grilled chicken 100 g. 146 Pork loin 100 g. 362 Roasted duck with skin 100 g. 320 Roasted duck without skin 100 g. 191 Roasted chicken breast 100 g. 109 Roasted chicken breast without skin 100 g. 98 Boiled chicken breast 100 g. 109 Roasted partridge 100 g. 206 Roasted goat leg 100 g. 357 Roasted leg of lamb 100 g. 194 Roasted pork ham 200 g. 393 Smoked bacon 20 g. 138 Boiled beef 100 g. 230 Roasted beef 100 g. 231 Stewed beef 100 g. 256 CONDIMENTS Quantity Kcal. Refined white sugar 1 level teaspoon (10 g.) 48 Garlic 1 clove (5 g.) 7 Cumin 1 level teaspoon (6 g.) 3 Curry 1 level teaspoon (6 g.) 11 Mustard 1 level teaspoon (10 g.) 8 Paprica 1 level teaspoon (6 g.) 20 Vinegar 1 tablespoon (10 g.) 2 Meat broth 1 tablet 33 FRUITS Amount Kcal. Almonds 10 units (100 g.) 640 Hazelnuts 10 units (100 g.) 633 Roasted chestnuts 100 g. 340 Cherries 10 units (100 g.) 60 Fresh plum 100 g. 47 Cherimoya 100 g. 82 Raspberry 100 g. 66 Cherry 100 g. 63 Figs 100 g. 68 Dried figs Unit (30 g.) 60 Kiwi Unit 46 Orange Unit 46 Lime 2 units (100 g.) 51 Lemon Unit 12 Apple 100 g. 58 Melon 1 medium piece (160 g.) 60 Sweet orange 100 g. 42 Nectarine Unit (100 g.) 64 Pear Unit (100 g.) 56 Pineapple 100 g. 52 Banana 100 g. 122 Peach Unit (150 g.) 63 White grape 100 g. 76 Raisins 1 tablespoon (20 g.) 60 EGGS Amount Kcal. Egg Unit 78 Raw egg Unit 76 Fried egg Unit 108 Cooked egg white Unit 13 Fried egg white Unit 22 Fried egg yolk Unit 85 French omelette 1 egg 104 DAIRY Quantity Kcal. Heavy cream 1 tablespoon (15g) 37 Chocolate milk 1 glass (150ml) 185 Condensed milk 1 tablespoon (20g) 66 Skimmed milk 1 glass (200ml) 70 Whole milk 1 glass (200ml) 124 Semi-skimmed milk 1 glass (200ml) 96 Cream 1 tablespoon (20g) 42 Curd 1 tablespoon (20g) 52 Skimmed yogurt Unit 126 Natural yogurt Unit 138 PASTA Quantity Kcal. Cannelloni Unit (100 g) 133 Boiled spaghetti 1 plate (160 g) 233 Boiled macaroni 1 portion (100 g) 154 Boiled noodles 1 plate (160 g) 456 Macaroni with tomato sauce 1 portion (100 g) 104 Meat ravioli 1 portion (100 g) 288 Meat tortellini 1 plate (250 g) 931 FISH AND SEAFOOD Quantity Kcal. Tuna in oil 1 tablespoon (20 ml) 56 Grilled cod 100 g. 110 Caviar 100 g. 29 Rooster 100 g. 109 Cooked lobster Unit (200 g.) 196 Prawns 8 units (100 g.) 112 Grilled sole 100 g. 90 Roman-style squid 100 g. 190 Boiled hake 100 g. 97 Grouper 100 g. 96 Best steamed 100 g. 79 Oysters 3 units (100 g.) 81 Sea bass 100 g. 72 Smoked salmon 100 g. 204 Sardines 2 units (100 g.) 134 Sardines in oil 3 units (100 g.) 298 Caviar 100 g. 29 CHEESES Quantity Kcal. Camembert 50 g 136 Emmenthal 30 g 85 Gorgonzola 30 g 119 Gruyere 25 g 93 Mozzarella 15 g 47 Parmesan 30 g 115 Cottage cheese 1 tablespoon (20g) 60 Roquefort 25 g 100 Cream cheese 1 tablespoon (20g) 25 Melted 35 g 124 SOFT DRINKS Quantity Kcal. Coca-Cola 1 can (350 ml) 137 Fanta 1 can (350 ml) 189 Sprite 1 can (350 ml) 115 SOUPS AND CREAMS Quantity Kcal. Cream of asparagus 1 plate (250ml) 159 Cream of mushroom soup 1 plate (250ml) 216 Onion soup 1 plate (250ml) 173 Tomato soup 1 plate (250ml) 88 Vegetable soup 1 plate (250ml) 72 VEGETABLES AND LEGUMES Quantity Kcal. Boiled chard 180 g. 30 Boiled artichokes Unit (120 g.) 60 Boiled white rice 1 tablespoon (20 g.) 26 Eggplants Unit (250 g.) 489 Boiled onion Unit (100 g.) 41 Endive 20 g. 7 boiled broad beans 80 g. 100 Boiled lentils 1 tablespoon (20 g.) 39 Turnips 100 g. 35 Cucumber Unit (150 g.) 5 Green pepper 2 units (100 g.) 29 Radishes 100 g. 16 Tomato Unit (100 g.) 20 Taking into account this table of equivalences you can design a diet that adapts to your needs and lifestyle. Remember that energy is necessary to function correctly and it is not advisable to skip meals or fast for long periods of time. A CWP consultant is ready to answer your questions and guide you professionally in order to help you achieve your goals. *Source: http://www.muydelgada.com/tablasdecalorias.html