Today, many people monitor the presentability of their appearance, visit gyms, swimming pools, follow dietary recommendations gleaned from various sources, prefer strictly low-fat foods, causing great harm to themselves, mistakenly believing that all fat is an enemy of health.
Their mistake is that fat is not only what is deposited on the hips and waist. These stocks should really be disposed of as early as possible and on an ongoing basis. But among them there are the necessary fatty substances that we simply need.
Saturated fats: benefit or harm
Saturated fats are believed to be harmful to the body. At room temperature they remain solid. However, experts cannot come to a consensus on this issue either. There are many types of saturated fats. Some of them are good for health.
A striking example is coconut oil, which can help maintain good cholesterol levels and also improve thyroid function.
From this we can conclude that not all fats are harmful. The main thing is to use them correctly. With proper calculation of calories, you can safely use fatty acids in your diet for weight loss.
Here is a list of foods that contain saturated fat:
- dairy products;
- fatty meats;
- palm and coconut oils;
- sausages;
- confectionery, baked goods;
- margarine.
Among these products there are neutral and beneficial for the body. For example, the benefits of dairy products have long been proven due to the content of calcium and other essential microelements. Natural milk is good for children, but adults more often consume fermented dairy products.
Butter contains vitamins A, B, C, D, E, K, omega-3, omega-6. They are especially necessary for children during the period of active development. The product is also recommended for women during pregnancy. In limited quantities, this product can strengthen nails and hair, blood vessels, and improve skin condition.
However, it is worth remembering that this group of products does not include low-fat foods. They do not bring any benefit to a person.
Meat also provides us with a number of beneficial microelements. Among them are protein, B vitamins, phosphorus, iron, zinc. However, despite such a valuable composition, some experts still consider this product harmful. When preserving meat, nitrates and nitrites are often used. The latter are dangerous because when interacting with amines (from protein products), they are converted into nitrosamines, which have a carcinogenic effect.
Calorie content of dairy products
Dairy products are a valuable source of protein. However, not all dishes can provide the required dose of protein. An additional source of valuable amino acids can be the Formula 3 protein mixture from Herbalife Nutrition. It is recommended to use it in combination with Formula 1: this way you can get more benefits and adjust your diet specifically for weight loss. Such a product can completely replace one of your meals, saturating the body for a long time and helping to fight hunger. In the table below you can see the calorie content of dairy products. You can calculate the exact calorie content of a dish using a special calculator.
| Name | B | AND | U | Kcal |
| Milk 2.5% | 2,8 | 2,5 | 4,8 | 52 |
| Kefir | 2,8 | 1 | 4 | 40 |
| Natural yogurt | 4,3 | 2 | 6,2 | 60 |
| Hard cheese | 26 | 26,8 | 0 | 352 |
| Soft cheese | 17 | 11,3 | 23,9 | 257 |
Unsaturated fats: types and benefits
Unsaturated fats are of great benefit, which differ from saturated fats in that they contain less hydrogen atoms belonging to the carbon chain. These mainly include oils and nuts.
There are 2 types of unsaturated fats:
- monounsaturated. Many nutritionists advise adding these fats to your meals. They reduce the risk of vascular plaques and compensate for the lack of trace elements and minerals. Promote lipid metabolism. As a result, a person loses weight safely. This type of fat is found in almonds, avocados, hazelnuts, pistachios, and walnuts;
- polyunsaturated. Considering that our body is not able to produce these fats on its own, it is necessary to constantly add them to our diet. They strengthen the heart and cardiac muscle, promote the appearance of new cells. These fats are found in caviar, walnuts and pine nuts, sesame seeds, grape seeds, flax oil, soybean and sunflower oil.
It is important to consume foods with healthy fats regularly.
Don't miss important information about heart rate and cardio load
To achieve a quick effect, you need to include cardio and other physical exercises in your daily routine. Intense physical activity, such as running, jumping, cycling; will help you lose excess weight and strengthen your cardiovascular system. During cardio training, it is important to monitor your heart rate. For this, there are special fitness trackers that show heart rate and calorie consumption in accordance with the ratio of weight, age and height.
Everyone has individual aerobic heart rate limits. You should not exceed the indicators and exercise within your aerobic heart rate limits, which are calculated by the formula: 220 minus age, multiplied by 0.6 - this is the minimum limit and 220 minus age, multiplied by 0.8 - this is the maximum limit. These are acceptable standards; exercise in this mode quickly burns excess weight. And the table of caloric content of foods is useful for choosing the right nutrition.
- (220 is your age) * 0.8 is the upper heart rate limit;
- (220 is your age) * 0.6 is the upper limit of your heart rate.
Note! The maximum heart rate of any (living) person should not be more than 220 beats per minute. A higher value causes the heart to work excessively and can lead to serious consequences. Remember: to find out your own maximum, you need to subtract your age from 220.
For example, the pulse of a person aged 40 should not exceed (220 minus 40) 180 beats per minute.
Foods with healthy fats
- Eggs . They are rich in protein, beneficial microelements and amino acids. Saturated with tocopherol, carotenoids, folic acid, riboflavin. Especially useful for people with high physical activity.
- Avocado . Helps normalize vision, provides the body with the necessary amount of fiber and good cholesterol. This product is often used as an alternative to mayonnaise or processed cheese. Pairs perfectly with other products.
- Yogurt . This product contains a large number of beneficial bacteria that help improve digestion and absorption of microelements. In this case, it is better to pay attention to yoghurts with the lowest sugar content. There are many recipes for preparing the product at home.
- Olive oil . The composition contains a large number of vitamins, minerals, and antioxidants. Helps strengthen the immune system.
- Olives . Contains mostly monounsaturated fats. Helps strengthen bones and reduce the risk of allergic reactions.
- Nuts . They have great energy value and quickly satisfy hunger, which is why they are often used for weight loss. Nutritionists recommend consuming them between main meals.
- Sea oily fish . It is recommended to use the product at least 2 times a week. This will help maintain the desired level of fatty acids in the body. It is best to choose trout, tuna, mackerel, salmon.
- Flax seeds . They are saturated with fatty acids, so they are of particular value for people who cannot eat fish. By regularly including this product in your diet, you will reduce the risk of cancer cells, improve heart health, and can also lower cholesterol levels. The seeds are used to prepare salads and smoothies, and to decorate confectionery products. can also be taken in the form of oil (about the benefits of flaxseed oil).
- Ghee . It can be used for frying; under the influence of high temperatures it does not change its structure. The product is stored for a long time without losing its pleasant taste and smell. It contains carotenoids and tocopherols. It also contains butyric acid, which prevents inflammation and promotes better digestion.
- Dark chocolate . The product contains minerals, antioxidants, and beneficial microelements.
Food calorie table
Eggs
Chicken eggs, Quail eggs, Egg whites, Egg yolks, Eggs with tomatoes
Meat and meat products
Dishes with lamb, Beef, Goat meat, Horse meat, Rabbit, Prepared meat products, Meat by-products, Grilled meat, Poultry meat, Pork, Veal, Minced meat, Exotic meat, Meat, game, Sausage and sausages
Semi-finished products
Ready pancakes, Ready dumplings, Ready pate, Sourdough, Frozen cabbage rolls, Frozen vegetables, Cream, Marinade, Mastic, Meringues, Nut butter, Ready dumplings, Brine, Sauce, paste, Breakfast cereal, Dry jelly, Dry cream for cake, Dough
From fish
Red mullet, Dorado, Ice fish, Limonella, Tench, Sea bass, River fish, Grilled fish, Fish with vegetables, Minced fish, Sea bass, Shark, Anchovies, Beluga, Vomer, Yellowtail, Catfish, Flounder, Mullet, Sprat, Smelt, Red fish, Mackerel dishes, Grenadier dishes, Butterfish dishes, Swordfish dishes, Lamprey dishes, Pollock dishes, Capelin dishes, Milk fish dishes, Whitefish dishes, Sole fish dishes, Sole fish dishes notothenia, Sturgeon dishes, Halibut dishes, Pangasius dishes, Pelengas dishes, Haddock dishes, Blue whiting dishes, Fish fillet dishes, Canned fish dishes, Vendace dishes, Saury dishes, Sardine dishes, herring, mackerel dishes, horse mackerel dishes, greenling dishes, tilapia dishes, cod dishes, tuna dishes, eel dishes, trout dishes, hake dishes, sprat dishes, navaga dishes
Seafood
Dishes with seaweed, Dishes with squid, Dishes with crab, Dishes with shrimp, Dishes with mussels, Dishes with shellfish, Dishes with sea cocktail, Dishes with seaweed, Dishes with lobster, crayfish, Dishes with octopus, Dishes with fish roe, Lobster and langoustines, krill meat
Any cheese
Dishes with goat cheese, Dishes with sausage cheese, Dishes with smoked cheese, Dishes with soft cheese, Dishes with sheep cheese, Dishes with processed cheese, Dishes with pickled cheese, Dishes with pigtail cheese, Dishes with blue cheese, Dishes with hard cheese , Dishes with curd cheese
Dairy
Yogurt dishes, Dishes with kefir, Dishes with goat milk, Dishes with matsoni, Dishes with milk, Dishes with yogurt, Dishes with fermented baked milk, Dishes with whey, Dishes with cottage cheese, Dishes with condensed milk, Dishes with cream, Dishes with sour cream
Mushrooms
Dishes with porcini mushrooms, Dishes with oyster mushrooms, Dishes with oyster mushrooms, Dishes with bitter mushrooms, Dishes with milk mushrooms, Dishes with wood mushrooms, Dishes with frozen mushrooms, Dishes with chanterelles, Dishes with pickled mushrooms, Dishes with butter mushrooms, Dishes with honey mushrooms, Dishes with boletus, Dishes with boletus, Dishes with saffron milk caps, Dishes with dried mushrooms, Dishes with russula, Dishes with truffles, Dishes with champignons, Dishes with shiitake, Dishes with pigs, Dishes with morels, Dishes with strings, Mushrooms with onions, Mushrooms with carrots , Breast with mushrooms, Cabbage with mushrooms, Chicken with mushrooms
Vegetables
Dishes with avocado, Dishes with artichokes, Dishes with eggplant, Dishes with bell peppers, Dishes with rutabaga, Dishes with daikon, Dishes with zucchini, Dishes with cactus, Dishes with cabbage, Dishes with potatoes, Dishes with watercress, Dishes with lettuce , Dishes with olives, Dishes with carrots, Dishes with cucumbers, Dishes with dandelions, Dishes with olives, Dishes with bracken fern, Dishes with squash, Dishes with tomatoes, Dishes with radicchio, Dishes with radishes, Dishes with radish, Dishes with turnips, Dishes with bamboo shoots, Dishes with dried vegetables, Dishes with Tarkin pepper, Dishes with Jerusalem artichoke, Dishes with pumpkin, Dishes with wild garlic, Dishes with spinach, Dishes with sorrel, Dishes with endive, Dishes with escarole, Dishes with beets, Dishes with asparagus , Chicken with vegetables, Onions, Dishes with okra
Flour
Dishes with chickpea flour, Dishes with rye flour, Dishes with buckwheat flour, Dishes with coconut flour, Dishes with corn flour, Dishes with flaxseed flour, Dishes with amaranth flour, Dishes with oat flour, Dishes with wheat flour, Dishes with soy flour
Fruits
Dishes with apricots, Dishes with quince, Dishes with cherry plum, Dishes with pineapples, Dishes with oranges, Dishes with watermelon, Dishes with bananas, Dishes with grapes, Dishes with pomegranate, Dishes with grapefruit, Dishes with pears, Dishes with durian, Dishes with melon, Dishes with figs, Dishes with carambola, Dishes with kiwi, Dishes with dogwood, Dishes with kumquat, Dishes with limes, Dishes with lemons, Dishes with lychee, Dishes with mango, Dishes with tangerines, Dishes with passion fruit, Dishes with papaya, Dishes with peaches, Dishes with pomelo, Dishes with feijoa, Dishes with persimmons, Dishes with rose hips, Dishes with apples, Dishes with plums
Dried fruits
Dishes with raisins, Dishes with dried apricots, Dishes with dried cherries, Dishes with dried figs, Dishes with dried apples, Dishes with dates, Dishes with candied fruits, Dishes with prunes, Dishes with a mixture of dried fruits
Berries
Dishes with hawthorn, Dishes with lingonberries, Dishes with elderberry, Dishes with cherries, Dishes with blueberries, Dishes with blackberries, Dishes with honeysuckle, Dishes with frozen berries, Dishes with strawberries, Dishes with shadberry, Dishes with viburnum, Dishes with strawberries, Dishes with cranberries, Dishes with gooseberries, Dishes with raspberries, Dishes with cloudberries, Dishes with sea buckthorn, Dishes with rowan, Dishes with physalis, Dishes with bird cherry, Dishes with cherries, Dishes with blueberries, Dishes with mulberries, Dishes with goji berries, Dishes with currants
Nuts and seeds
Dishes with peanuts, Dishes with Brazil nuts, Dishes with walnuts, Dishes with chestnuts, Dishes with pine nuts, Dishes with cashews, Dishes with coconuts, Dishes with almonds, Dishes with pecans, Dishes with nut butters, Dishes with seeds, Dishes with pine cones, Dishes with pistachios, Dishes with hazelnuts, Dishes with chia seeds, Dishes with apricot kernels
Sweet
Dishes with jam, Dishes with jam, Dishes with marshmallows, Dishes with invert syrup, Dishes with confectionery topping, Dishes with sweets, Dishes with confiture, Dishes with xylitol, Dishes with marmalade, Dishes with marzipan, Dishes with honey, Dishes with ice cream, Dishes with jam, Dishes with pudding, Dishes with sugar, Dishes with syrup, Dishes with halva, Dishes with chocolate, Dishes with stevia
Cereals, cereals, cereals and grain products
Dishes with bulgur, Dishes with buckwheat, Dishes with quinoa, Dishes with corn, Dishes with couscous, Dishes with semolina, Dishes with oats, Dishes with bran, Dishes with barley, Dishes with sprouted grains, Dishes with wheat groats, Dishes with millet, Dishes with rice, Dishes with rye, Dishes with farro, Dishes with barley, Dishes with tapioca, Dishes with oatmeal, Dishes with barley
Pasta
Dishes with vermicelli, Dishes with cannelloni, Dishes with noodles, Dishes with lasagna sheets, Dishes with pasta, Dishes with spaghetti, Pasta with mushrooms
Legumes
Dishes with beans, Dishes with cowpeas, Dishes with peas, Dishes with soybeans, Dishes with tamarind, Dishes with beans, Dishes with lentils
Bakery products
Dishes with ready-made tartlets, Dishes with corn sticks, Dishes with waffles, Cakes with ready-made crusts, Dishes with muesli, Dishes with cookies, Dishes with gingerbread, Dishes with croutons, Dishes with bread, Dishes with cereals, Dishes with chips
Spices, seasonings, seasonings
Dishes with adjika, Dishes with anise, Dishes with star anise, Dishes with basil, Dishes with barberry, Dishes with bouillon cubes, Dishes with vanilla, Dishes with garam masala, Dishes with cloves, Dishes with mustard, Dishes with oregano, Dishes with jasmine, Dishes with herbs, Dishes with cumin, Dishes with ginger, Dishes with hyssop, Dishes with Italian herbs, Dishes with capers, Dishes with cardamom, Dishes with curry, Dishes with chervil, Dishes with cilantro, coriander, Dishes with hemp grain, Dishes with cinnamon, Dishes with turmeric, Dishes with bay leaf, Dishes with citric acid, Dishes with marjoram, Dishes with lemon balm, Dishes with almond extract, Dishes with juniper berries, Dishes with nutmeg, Dishes with mint, Dishes with oregano, Dishes with fenugreek , Dishes with parsnip, Dishes with miso paste, Dishes with pepper, Dishes with parsley, Dishes with wormwood, Dishes with Maggi seasoning, Dishes with rosemary, Dishes with celery, Dishes with salt, Dishes with sumac, Dishes with dry spices, Dishes with tannin, Dishes with tarragon, tarragon, Dishes with thyme, thyme, Dishes with cumin, Dishes with dill, Dishes with vinegar, Dishes with utskho-suneli, Dishes with fennel, Dishes with hop-suneli, Dishes with horseradish, Dishes with zest, Dishes with chicory, Dishes with garlic, Dishes with sage, Dishes with saffron
Leaves, flowers, roots, bark
Dishes with chokeberry, Dishes with grape leaves, Dishes with ginseng, Dishes with peel, bark, Dishes with roots, Dishes with nettle, Dishes with lemongrass, Dishes with rose petals, Dishes with lemongrass, Dishes with blackberry leaves, Dishes with strawberry leaves, Dishes with currant leaves, Dishes with onion peels, Dishes with flax, Dishes with rhubarb, Dishes with milk thistle, Dishes with malt, Dishes with hops, Dishes with linden flowers, Dishes with chamomile flowers, Dishes with celandine, Dishes with acorn, Dishes with St. John's wort, Dishes with beet tops, Dishes with a mixture of herbs, Preparations with cherry leaves, Preparations with oak leaves, From carrot tops
Any fat
Dishes with cooking fat, Dishes with tail fat, Dishes with mayonnaise, Dishes with margarine, Dishes with vegetable oil, Dishes with lard, Dishes with chocolate butter, Dishes with pork fat, Dishes with butter
Alcohol
Dishes and drinks with brandy, Dishes and drinks with vermouth, Dishes and drinks with wine, Dishes and drinks with whiskey, Dishes and drinks with vodka, Dishes and drinks with gin, Dishes and drinks with cognac, Dishes and drinks with liqueur, Dishes and drinks with liqueurs, Dishes and drinks with beer, Dishes and drinks with rum, Dishes and drinks with sake, Dishes and drinks with cider, Dishes and drinks with tequila, Dishes and drinks with sherry, Dishes and drinks with champagne, Dishes and drinks with alcohol, Dishes, drinks, moonshine tinctures, Cocktails with absinthe
Other
Dishes with aspirin, Dishes with birch buds, Dishes with broth, Dishes with water, Dishes with soda, Dishes with MSG, Dishes with yeast, Dishes with gelatin, Dishes with jelly, Dishes with liquid smoke, Dishes with thickeners, Dishes with cocoa , Dishes with kvass wort, Dishes with kvass, Dishes with compote, Dishes with coffee, Dishes with starch, Dishes with carob, Dishes with decoctions, Dishes with pepsin, Dishes with baking soda, Dishes with food coloring, Dishes with popcorn, Dishes with protein, Dishes with baking powder, Dishes with saltpeter, Dishes with juice, Dishes with dry kvass, Dishes with tomato paste, Dishes with charcoal, Dishes with fructose, Dishes with tea
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GI:
| Product | Belkov, gr. | Zhirov, gr | Carbohydrates, g | Calories, kcal | GI |
| Linseed oil | 0 | 100 | 0 | 898 | 0 |
| Rendered beef fat | 0 | 100 | 0 | 871 | 0 |
| Beef liver | 15 | 4 | 0 | 735 | 0 |
| Cod liver in oil | 4 | 66 | 1 | 613 | 30 |
| Pork shoulder | 15 | 29 | 0 | 593 | 0 |
| Megle cheese | 37 | 41 | 0 | 590 | 0 |
| Hulled sesame seed | 21 | 54 | 12 | 582 | 35 |
| Whole dried sesame seeds | 21 | 53 | 12 | 563 | 35 |
| Pork chop on the bone | 21 | 10 | 0 | 537 | 0 |
| Lamb - brisket | 14 | 26 | 0 | 533 | 0 |
| Chia seeds | 17 | 31 | 42 | 512 | 30 |
| Cottage cheese 40% fat | 28 | 40 | 3 | 466 | 35 |
| Lamb - back part | 17 | 21 | 0 | 459 | 0 |
| Boiled bacon | 16 | 14 | 0 | 447 | 0 |
| Goose liver | 15 | 39 | 0 | 412 | 0 |
| Dry yeast | 49 | 6 | 40 | 410 | 7 |
| Duck liver | 16 | 38 | 0 | 405 | 0 |
| Duck category I | 16 | 38 | 0 | 405 | 0 |
| Roast duck | 23 | 35 | 0 | 401 | 0 |
| Honey | 1 | 0 | 82 | 400 | 80 |
| Hercules raw | 13 | 6 | 60 | 390 | 45 |
| Beef - sirloin | 20 | 4 | 0 | 380 | 0 |
| Mashed potatoes | 11 | 6 | 77 | 380 | 90 |
| Lamb - chop on the bone | 14 | 25 | 0 | 380 | 0 |
| Salmon sauté | 21 | 31 | 4 | 379 | 5 |
| Instant dry rice | 8 | 3 | 73 | 374 | 94 |
| White rice, steamed, with long grains, uncooked | 8 | 1 | 76 | 369 | 70 |
| All-purpose whole durum wheat flour | 8 | 1 | 81 | 364 | 65 |
| Chickpeas | 19 | 1 | 61 | 364 | 35 |
| White rice fortified raw | 8 | 1 | 76 | 363 | 70 |
| Uncooked brown rice | 8 | 3 | 73 | 360 | 50 |
| Pork meat | 14 | 33 | 0 | 357 | 0 |
| Processed cheese 60% fat content | 18 | 60 | 2 | 354 | 0 |
| Wild rice raw | 59 | 10 | 275 | 353 | 57 |
| Pork - schnitzel | 15 | 29 | 0 | 352 | 0 |
| White beans | 24 | 2 | 47 | 352 | 40 |
| Mixed minced meat | 12 | 32 | 0 | 351 | 0 |
| Glass noodles | 0 | 0 | 86 | 351 | 65 |
| Cream cheese 50% fat | 18 | 50 | 2 | 349 | 5 |
| Semolina flour | 10 | 1 | 80 | 348 | 40 |
| Tartar cheese | 26 | 27 | 0 | 348 | 0 |
| Light buckwheat flour | 13 | 1 | 72 | 347 | 40 |
| Dry ginger | 2 | 1 | 16 | 347 | 5 |
| Rice | 7 | 1 | 79 | 344 | 57 |
| Pasta, premium, egg | 11 | 2 | 70 | 342 | 55 |
| Bulgur | 12 | 1 | 58 | 342 | 48 |
| Sour cream 30% fat content | 2 | 30 | 3 | 340 | 0 |
| Semolina | 10 | 1 | 73 | 340 | 65 |
| Pearl barley | 9 | 1 | 74 | 340 | 22 |
| Dried uncooked lentils | 26 | 2 | 46 | 340 | 25 |
| Lentils | 26 | 2 | 46 | 340 | 25 |
| Premium flour pasta | 11 | 1 | 71 | 338 | 50 |
| Pasta | 11 | 1 | 71 | 338 | 50 |
| Pasta, premium, fortified | 10 | 1 | 70 | 337 | 55 |
| Buckwheat (whole grain) | 50 | 28 | 242 | 335 | 50 |
| Millet groats | 12 | 3 | 69 | 335 | 71 |
| Pork is fatty | 15 | 30 | 0 | 333 | 0 |
| Dark buckwheat flour | 13 | 1 | 71 | 333 | 40 |
| Pasta made from 1st grade flour | 11 | 2 | 68 | 333 | 42 |
| Fortified whole durum wheat flour | 7 | 1 | 81 | 333 | 65 |
| Beans | 21 | 2 | 45 | 328 | 42 |
| Flour | 12 | 1 | 67 | 325 | 69 |
| Condensed milk with sugar | 7 | 9 | 56 | 324 | 80 |
| Pork sausages | 12 | 31 | 0 | 324 | 0 |
| Pork ribs | 15 | 29 | 0 | 321 | 0 |
| Shortcakes | 5 | 6 | 62 | 318 | 63 |
| Cakes | 5 | 6 | 62 | 318 | 63 |
| Buckwheat | 13 | 3 | 62 | 313 | 50 |
| Pasta, premium, dairy | 12 | 3 | 67 | 309 | 55 |
| Cheese "viola" | 11 | 28 | 2 | 307 | 0 |
| Cereals | 12 | 7 | 69 | 305 | 61 |
| Herring in vegetable oil | 16 | 27 | 0 | 301 | 0 |
| Pork tongue | 16 | 16 | 2 | 300 | 0 |
| Pork knuckle | 19 | 25 | 0 | 294 | 0 |
| Processed cheese 45% fat content | 18 | 45 | 2 | 294 | 0 |
| Duck category II | 17 | 24 | 0 | 287 | 0 |
| Sour cream 25% fat content | 3 | 25 | 3 | 284 | 0 |
| Lamb - shoulder | 16 | 25 | 0 | 284 | 0 |
| Salmon from the grill | 21 | 22 | 1 | 283 | 0 |
| Mozzarella | 28 | 11 | 3 | 280 | 0 |
| Dried beets | 9 | 1 | 57 | 278 | 75 |
| Pita | 9 | 1 | 56 | 277 | 70 |
| Dried carrots | 8 | 1 | 49 | 275 | 20 |
| Any jam | 0 | 0 | 71 | 271 | 70 |
| Boiled ham | 14 | 26 | 0 | 269 | 0 |
| Salted salmon | 21 | 21 | 0 | 269 | 0 |
| Milk sausages | 11 | 24 | 2 | 266 | 28 |
| Cottage cheese with sour cream | 18 | 14 | 2 | 260 | 35 |
| Pork | 16 | 22 | 0 | 259 | 0 |
| Russian sausages | 11 | 22 | 0 | 243 | 0 |
| Chicken, flesh without skin | 18 | 18 | 1 | 241 | 0 |
| Chicken I category | 18 | 18 | 0 | 238 | 0 |
| Armenian lavash | 8 | 1 | 48 | 236 | 70 |
| Pancakes with vegetable oil | 6 | 12 | 26 | 235 | 70 |
| Beef - ribs | 16 | 19 | 0 | 233 | 0 |
| Cottage cheese 20% fat | 14 | 20 | 1 | 233 | 30 |
| Lamb - ham | 18 | 18 | 0 | 232 | 0 |
| Coconut milk | 2 | 24 | 3 | 230 | 1 |
| Canned sausages | 42 | 175 | 10 | 228 | 5 |
| Prunes | 2 | 1 | 58 | 227 | 40 |
| Cottage cheese 18% fat | 14 | 18 | 3 | 226 | 30 |
| Fatty lamb | 18 | 30 | 0 | 225 | 0 |
| Smoked mackerel | 21 | 16 | 0 | 221 | 0 |
| Choux pastry | 6 | 14 | 17 | 220 | 50 |
| Beef - brisket | 19 | 16 | 0 | 217 | 0 |
| Salted herring | 20 | 15 | 0 | 217 | 0 |
| Corned beef | 19 | 25 | 0 | 216 | 0 |
| Hot smoked herring | 22 | 14 | 0 | 215 | 0 |
| Tongue sausage | 16 | 10 | 0 | 215 | 0 |
| Boiled mackerel | 20 | 15 | 0 | 211 | 0 |
| Sour cream 20% fat content | 3 | 20 | 3 | 210 | 0 |
| Sour cream | 3 | 20 | 3 | 210 | 30 |
| Dried apples | 2 | 0 | 59 | 210 | 30 |
| Fresh salmon | 20 | 6 | 0 | 201 | 0 |
| Beef - lean roast | 20 | 6 | 0 | 200 | 0 |
| Pancakes with olive oil | 6 | 7 | 26 | 200 | 60 |
| Steamed salmon | 19 | 14 | 0 | 197 | 0 |
| Turkey II category | 86 | 108 | 0 | 194 | 0 |
| Fried potato | 3 | 9 | 23 | 192 | 95 |
| Pickled herring | 17 | 13 | 3 | 192 | 5 |
| Tuna in vegetable oil | 27 | 9 | 0 | 190 | 0 |
| Boiled salmon | 23 | 13 | 0 | 189 | 0 |
| Lightly salted trout | 18 | 19 | 0 | 186 | 0 |
| Pork - lean roast | 16 | 28 | 0 | 184 | 0 |
| Beef - tail | 20 | 7 | 0 | 184 | 0 |
| Fresh mackerel | 19 | 12 | 0 | 181 | 0 |
| Fried squid | 10 | 14 | 1 | 175 | 0 |
| Cheese "cheese "chavrou" (goat) | 9 | 14 | 4 | 173 | 0 |
| Fatty beef | 20 | 23 | 0 | 171 | 0 |
| Soft dietary cottage cheese | 16 | 11 | 1 | 170 | 25 |
| Salted pink salmon | 22 | 9 | 0 | 169 | 0 |
| Lean lamb | 18 | 11 | 0 | 169 | 0 |
| Boiled pink salmon | 23 | 8 | 0 | 168 | 0 |
| Quail egg | 12 | 13 | 1 | 168 | 0 |
| Boiled buckwheat | 6 | 2 | 31 | 163 | 40 |
| Smoked salmon | 22 | 8 | 0 | 162 | 0 |
| White fried | 15 | 7 | 5 | 162 | 15 |
| Turkey carcass without skin | 20 | 8 | 1 | 161 | 0 |
| Fresh herring | 16 | 11 | 0 | 161 | 0 |
| Calf tongue | 14 | 12 | 0 | 160 | 0 |
| Chicken II category | 21 | 8 | 0 | 159 | 0 |
| Herring in tomato sauce | 14 | 10 | 5 | 159 | 0 |
| Chicken heart | 16 | 10 | 1 | 159 | 0 |
| Lean beef | 22 | 7 | 0 | 158 | 0 |
| Chicken legs | 17 | 10 | 0 | 158 | 0 |
| Cottage cheese 10% fat | 16 | 10 | 0 | 156 | 0 |
| Cottage cheese | 16 | 10 | 0 | 156 | 30 |
| Pork belly | 21 | 7 | 0 | 155 | 0 |
| Fruit cottage cheese | 18 | 1 | 14 | 147 | 35 |
| Beef tongue | 12 | 11 | 0 | 146 | 0 |
| Garlic | 7 | 1 | 30 | 143 | 5 |
| Chicken mince | 17 | 8 | 0 | 143 | 0 |
| Fresh pink salmon | 21 | 7 | 0 | 142 | 0 |
| Chickens | 19 | 7 | 0 | 140 | 0 |
| Condensed milk 7.5% fat | 3 | 8 | 5 | 140 | 40 |
| Crab sticks meridian snow crab | 15 | 7 | 4 | 140 | 40 |
| Miramar crab sticks | 15 | 7 | 4 | 140 | 40 |
| Fresh salmon | 22 | 6 | 0 | 140 | 0 |
| Chicken liver | 20 | 6 | 1 | 140 | 35 |
| Beef - shoulder | 19 | 7 | 0 | 137 | 0 |
| Boiled pasta | 3 | 5 | 19 | 135 | 60 |
| Smoked trout | 26 | 3 | 1 | 132 | 0 |
| Beef liver | 18 | 4 | 5 | 130 | 0 |
| Salmon mince | 19 | 6 | 0 | 130 | 0 |
| Beef liver | 18 | 4 | 5 | 130 | 0 |
| Boiled brown rice | 3 | 1 | 30 | 119 | 50 |
| Smoked chicken | 18 | 5 | 0 | 117 | 0 |
| Sour cream 10% fat content | 3 | 10 | 3 | 115 | 0 |
| Boar ham | 18 | 18 | 0 | 113 | 0 |
| Chicken breast | 24 | 2 | 0 | 113 | 0 |
| Chicken breast (fillet) | 24 | 2 | 0 | 113 | 0 |
| Boiled squid | 18 | 4 | 0 | 110 | 0 |
| White fortified boiled rice | 9 | 1 | 85 | 109 | 60 |
| Instant rice, ready to eat | 2 | 1 | 28 | 109 | 90 |
| White rice, steamed, boiled with long grains | 8 | 1 | 85 | 106 | 60 |
| Dried boiled lentils | 7 | 0 | 15 | 106 | 27 |
| Beef - ham | 20 | 3 | 0 | 104 | 0 |
| Fresh frozen beans in packaging (300 g) | 19 | 0 | 13 | 102 | 30 |
| Fresh tuna | 23 | 1 | 0 | 101 | 0 |
| Lamb liver | 19 | 3 | 0 | 101 | 0 |
| Canned beans | 7 | 0 | 17 | 99 | 70 |
| Trout | 19 | 2 | 0 | 97 | 0 |
| Herring in sour cream | 6 | 6 | 5 | 97 | 0 |
| Fresh shrimp | 22 | 1 | 0 | 97 | 0 |
| Tuna in its own juice | 21 | 1 | 0 | 96 | 0 |
| Boiled shrimp | 19 | 2 | 0 | 95 | 0 |
| Red beans | 8 | 0 | 14 | 93 | 27 |
| Cottage cheese "morning" ("danone") without sugar | 7 | 5 | 4 | 91 | 30 |
| Boiled trout | 16 | 3 | 0 | 89 | 0 |
| Turkey fillet | 19 | 1 | 0 | 84 | 0 |
| Boiled potatoes | 2 | 0 | 17 | 82 | 70 |
| Canned shrimp | 18 | 1 | 0 | 81 | 0 |
| Ripe potatoes | 2 | 0 | 18 | 80 | 45 |
| Ginger | 2 | 1 | 16 | 80 | 15 |
| Egg | 13 | 11 | 0 | 80 | 0 |
| Boiled pollock | 18 | 1 | 0 | 79 | 0 |
| Low-fat cottage cheese | 16 | 1 | 4 | 75 | 30 |
| Fresh squid | 18 | 0 | 0 | 74 | 0 |
| Jacket potatoes | 2 | 1 | 16 | 74 | 65 |
| Crab sticks | 6 | 1 | 10 | 73 | 40 |
| Crab sticks vici juicy | 6 | 1 | 10 | 73 | 40 |
| Fresh pollock | 16 | 1 | 0 | 72 | 0 |
| Baked potatoes | 2 | 0 | 15 | 70 | 95 |
| Crab sticks Santa Bremor snow crab | 9 | 1 | 6 | 70 | 40 |
| Whole cow's milk | 3 | 4 | 5 | 68 | 32 |
| Milk 3.5% fat | 3 | 4 | 5 | 64 | 25 |
| Cottage cheese "Vitaliniya" | 7 | 0 | 9 | 64 | 35 |
| Full fat kefir | 3 | 3 | 4 | 62 | 20 |
| Canned apple mousse | 1 | 0 | 19 | 61 | 30 |
| Milk 3.2% fat | 3 | 3 | 5 | 60 | 25 |
| Frozen peeled shrimp | 14 | 1 | 0 | 60 | 0 |
| Fried mussels | 11 | 2 | 0 | 59 | 0 |
| Fresh frozen blueberries | 0 | 0 | 23 | 56 | 30 |
| Milk 2.5% fat | 3 | 3 | 5 | 54 | 20 |
| Kefir 2.5% fat | 3 | 3 | 4 | 53 | 15 |
| Persimmon | 1 | 0 | 17 | 53 | 45 |
| Pickled ginger | 0 | 0 | 13 | 51 | 5 |
| Soy sauce | 6 | 0 | 67 | 51 | 35 |
| Boiled mussels | 9 | 2 | 0 | 50 | 0 |
| Boiled beets | 2 | 0 | 11 | 49 | 70 |
| Figs | 1 | 0 | 14 | 49 | 35 |
| Milk 1.5% fat | 3 | 2 | 5 | 47 | 30 |
| Apples | 0 | 0 | 10 | 47 | 30 |
| Green cabbage | 1 | 0 | 7 | 46 | 10 |
| Kefir "Doctor Beefy" 1.8% - fat content | 3 | 2 | 4 | 45 | 15 |
| Green cabbage, fresh frozen in packaging | 1 | 0 | 6 | 45 | 10 |
| Blueberry | 1 | 1 | 11 | 44 | 30 |
| Fresh frozen black currant | 2 | 0 | 13 | 44 | 30 |
| Beet | 2 | 0 | 9 | 40 | 64 |
| Kefir 1% fat | 3 | 1 | 4 | 38 | 15 |
| Black currant | 1 | 0 | 12 | 38 | 30 |
| Fresh porcini mushrooms | 4 | 2 | 1 | 34 | 10 |
| Carrot | 1 | 0 | 7 | 33 | 35 |
| Low-fat kefir | 3 | 0 | 4 | 30 | 15 |
| Pumpkin | 1 | 0 | 8 | 29 | 75 |
| Grapefruit | 1 | 0 | 7 | 29 | 22 |
| Cauliflower | 3 | 0 | 5 | 28 | 15 |
| Boiled carrots | 1 | 0 | 5 | 25 | 85 |
| Champignon | 4 | 1 | 0 | 24 | 15 |
| Green beans | 2 | 0 | 4 | 24 | 30 |
| White pickled | 3 | 1 | 2 | 24 | 15 |
| Zucchini | 1 | 0 | 5 | 23 | 15 |
| Fire red beans | 4 | 0 | 5 | 23 | 19 |
| Tomatoes | 1 | 0 | 4 | 23 | 10 |
| Spinach | 3 | 0 | 2 | 22 | 15 |
| Forest mushrooms | 3 | 1 | 1 | 21 | 10 |
| Asparagus | 2 | 0 | 3 | 20 | 15 |
| Chinese cabbage | 1 | 0 | 3 | 16 | 15 |
| Fresh cucumbers | 1 | 0 | 3 | 15 | 25 |
| Salted cucumbers | 1 | 0 | 2 | 11 | 15 |
Without a doubt, the caloric content of food in general and the table of caloric content of foods in particular are of interest to a huge number of people who are accustomed to monitoring their own weight. There are a large number of various resources on the Internet that offer to count calories in foods. You can find out how many calories are in a product from the calorie content database we have collected, which is constantly being added. Then you can take this into account when preparing various dishes according to your own recipes or look at our website: from the composition of the culinary recipe presented to us, you can see exactly what products are included in it or another recipe. Next, a table of calorie content of food products is displayed, taking into account the varieties and varieties of all possible food options. Since the calorie content of food depends not only on the variety, composition, but also on the manufacturer. Each recipe presented on our website has a description of the calories it contains. There are calories in everything, even in a spoon of dry tea (although there are very, very few of them). That is why it is important to have information about the possible total calorie content of foods. For some people, the table of caloric content of foods becomes literally a reference book or rather an application. On our website you can find out the calorie content by determining it using the table of calorie content of foods. To do this, just go to the desired section with the name of a particular product. Remember to regulate your calorie intake is simply necessary if you want to maintain the balance of your weight or change it in one direction or another. Even if you consume the healthiest foods above the amount of calories your body needs, you will gain weight. If you want to manage your weight without harming your health, watch the calorie content of the food you consume.
Bad fats
The most harmful fats include trans fats, which do not contain anything beneficial for humans. Moreover, many experts claim that they cause many diseases, including cancer. They also act as a source of harmful cholesterol, which contributes to the formation of plaques in blood vessels. These fats are artificially derived and are needed for long-term preservation of foods. After all, everything natural quickly deteriorates, which complicates the transportation of products and their storage. The addition of trans fats, on the one hand, solved this problem, but caused deterioration in the health of many consumers.
To eliminate unhealthy fats from your diet, read the label carefully. “Modified,” “cured,” “partially hydrogenated” are all indicators of unhealthy trans fats.
Now you know what types of fats there are, and you can choose only those that are healthy for the body. This will help you avoid the development of many diseases, strengthen your immune system and lose weight without compromising your well-being.
If you do not have individual intolerance to healthy foods, feel free to include them in your diet. Already in the first days you will feel the difference! And remember: everything is good in moderation.
Calorie content of ready meals
Here we have compiled a list of the most popular dishes that can be found in the diet of every person. The table shows the composition of BJU, as well as calorie content per 100 grams of product.
| Name | B | AND | U | Kcal |
| Beef azu | 12 | 14,2 | 10,2 | 215 |
| Chops | 27,8 | 30 | 2 | 385 |
| Pancakes with kefir | 6,1 | 12,3 | 26 | 234 |
| Borsch | 1 | 2 | 6,7 | 50 |
| Potato dumplings | 4,5 | 3,8 | 18,6 | 125 |
| Chicken cutlets | 18 | 10,5 | 13,7 | 221 |
| Boiled chicken fillet | 30,4 | 3,5 | 0 | 153 |
| Paste | 3,5 | 5 | 19 | 135 |
| Okroshka with meat on kvass | 2,1 | 1,7 | 6,3 | 53 |
| Dumplings | 12 | 13 | 29 | 275 |
| Traditional pilaf | 4,2 | 6 | 14,9 | 150 |
| Salad with crab sticks | 9,2 | 7,4 | 5,9 | 128 |
| "Caesar" | 15 | 10 | 9 | 190 |
| Pea soup | 4,4 | 2,4 | 8,9 | 66 |
Omega-3 fatty acids - help the heart and brain
Omega-3 fats are the healthiest of all types of fats:
- prevent and reduce symptoms of depression;
- protect against memory loss and dementia;
- reduce the risks of heart disease, stroke and cancer;
- reduce joint pain, arthritis and skin inflammation;
- support the body during pregnancy.
Omega-3s play an important role in brain activity: supporting cognitive functions (memory, ability to solve complex problems, etc.), controlling emotions. Increasing Omega-3 in your diet will help you fight fatigue, improve memory, help control mood swings, depression, ADHD and bipolar disorder.
Omega-3 are essential fatty acids, i.e. The human body cannot independently synthesize them from other acids. The best source of Omega-3 is fatty fish: salmon, tuna, mackerel, herring.
Good and bad cholesterol
Cholesterol is found in the cell membranes of all living organisms, with 80% being synthesized by the body itself, and 20% coming from food. Cholesterol is used to produce vitamin D, steroid and female sex hormones, and is involved in the functioning of the immune and nervous systems.
In itself, cholesterol is not harmful. But elevated levels can lead to diseases.
There are 2 types of cholesterol:
HDL – “good” cholesterol
A high content of HDL is normal for the body; this cholesterol is highly soluble and does not precipitate, protecting blood vessels from atherosclerosis.
LDL - bad cholesterol
This cholesterol increases the risk of heart disease, heart attack and stroke. It is slightly soluble and often precipitates on the walls of blood vessels in the form of atherosclerotic plaques.
How to control bad cholesterol levels?
- Monounsaturated fats lower bad cholesterol and increase good cholesterol.
- Polyunsaturated fats help fight infectious diseases.
- Saturated fats can raise your cholesterol levels overall.
- Trans fats are the worst of all evils: they not only increase the level of bad cholesterol, but also reduce the good one.
