Wanna have slim figure? Pay attention to your diet. If it contains a lot of empty and hidden calories, it is unlikely that you will be able to lose weight or even maintain your previous weight - you will definitely get fat if you do not monitor your diet.

What are empty calories?

First you need to understand that empty and hidden calories are not the same thing. empty calories found in foods with a high caloric value, but at the same time having a low nutritional value. It is well known that maximum amount calories are found in carbohydrates and fats, but the nutritional value of foods depends on the content of vitamins, minerals and other trace elements necessary for the body.

A simple example of empty calories: a glass of freshly squeezed orange juice contains 120 kcal, and at the same time provides the body with the potassium it needs and a lot of vitamin C. And a glass of carbonated sweet drink with the same calorie content as Orange juice, does not contain any useful substances. It turns out that soda is empty calories, which are nothing beneficial to the body do not give.

Empty calories can also be found in foods that have undergone prolonged heat treatment, but they usually contain a lot of fat and sugar.

What are hidden calories?

Hidden calories are those calories that we can't count. Most often, the source of hidden calories is fast food or convenience foods, since we do not know what kind of food and with what calorie content were used to prepare them.

Hidden calories are also our uncontrolled snacks in front of the TV: crackers, chips, nuts, sweets and cookies, the number of which we do not take into account. By the way, nutritionists call such consumption not hidden calories, but food promiscuity, which sounds much sharper.

How to avoid empty calories?

To avoid empty calories and, accordingly, make your diet nutritious, healthy and optimal for maintaining your desired weight:

Instead of frying foods when cooking, use other methods such as sautéing or roasting;

Eliminate sugary and carbonated drinks from the diet;

Include whole grains in your diet: brown rice, whole wheat bread and so on.;

For snacks, choose yogurt, fruits, and vegetables.

What foods have the most empty calories?

Empty calories are extra weight that you will have to start fighting sooner or later. So that your figure does not blur, but always pleases with smartness and harmony, exclude dishes with uncontrolled empty calories from your diet. This:

French fries, chips, fried chicken and other fried foods. So, a large portion of french fries, which you will eat almost instantly and remain hungry, contains up to 570 kcal, 30 g of fat, of which 8 g is hydrogenated, the maximum bad fats, there are practically no trace elements in such a tempting french fries;

Candies and other sweets. Lollipops are especially different, as they contain great amount sugar and also various additives And artificial dyes. And here nutrients in lollipops at all;

Beer and strong alcoholic drinks. A can of beer contains 150 kcal and very few nutrients.

White rice, white bread, crackers, cookies and other fully processed grains. This products contain a large number of carbohydrates, which provides them high calorie content. And of the nutrients they contain only a small amount of B vitamins.

Calories that a person receives from food are the main source of energy for the body. They are necessary to maintain the operation of all its systems. However, an excess of calories is stored as fat, which leads to the development of dangerous diseases.

“Empty calories” are calories that are found in large quantities in foods that have low nutritional value (it is provided by various vitamins, antioxidants, minerals and other elements). What foods contain the most "empty" calories?

flour products

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Made from refined grains, plain white flour contains no fiber, no complex carbohydrates, no antioxidants. flour products contain mostly "empty" calories, which are quickly converted into fat.

Advice! To increase the nutritional value of baked goods, use, for example, whole grain flour. It is a source of healthier complex carbohydrates.

Sugar and sweeteners

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Those who cannot drink unsweetened coffee or tea should be careful not to be swayed by marketing gimmicks that advise buying sweeteners. Most of them are made from synthetic materials. Yes, they contain fewer calories, than in regular sugar, but at the same time they have substances that increase cravings for sweet and fatty foods. But in sweeteners that are created from natural ingredients, almost the same amount of "empty" calories as regular sugar.

Advice! If you can't do without sweets, then use instead of sugar natural honey. It contains a lot of useful substances and enzymes that activate metabolism.

fried food

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When we fry foods, vitamins are destroyed in them. In addition, during frying, they absorb oil, which increases their calorie content. For example, one baked potato has about 200 calories and less than one gram of fat. While in french fries the amount of fat reaches 30 g, and the calorie content is 700 kcal.

Mayonnaise

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Even the most healthy dish can be turned into a threat to health and beautiful figure if flavored with mayonnaise. It has as many as 660 calories per 100 g! And saturated fats in mayonnaise disrupt the functioning of the heart and blood vessels. It is better to use olive oil as a dressing for salads, lemon juice or fat-free sour cream.

Advice! Try to cook healthy sauce, similar to mayonnaise, based on yogurt.

Alcohol

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Of course, most alcoholic beverages contain a huge amount of "empty" calories. This is especially true for vodka, cognac, rum and tequila. Beer is not so high in calories, but few people limit themselves to one glass, so it is also on the list of dangerous foods.

Advice! Sometimes you can afford to drink a glass of dry red wine, as it contains many antioxidants that rejuvenate the body.

Lemonade

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One glass of lemonade contains 7 teaspoons of sugar, which is 210 calories! Entering the bloodstream, it dramatically raises the level of insulin, which transforms excess calories into body fat. It is worth noting that even “zero calories” cola is better not to drink, as it contains a lot of preservatives, flavor enhancers and acids.

In conclusion, it is worth noting that “empty calories” also contain various convenience foods, margarine, sausages and sausages, candies, milk chocolate and other sweets. Eliminate these foods and it will be easier for you to maintain your optimal weight. Try to eat more fresh vegetables and fruits. And among the ways heat treatment products, give preference to boiling, baking or steaming.

Junk food - main enemy harmony. It has no nutrients, but a lot of calories that are deposited by fat at the waist. Find out where empty calories are and eliminate these foods from your menu!

A calorie is a unit of energy that is contained in almost all foods. In addition to energy, each product has its own nutritional and biological value, due to which the physiological needs of the body for nutrients are provided. To do this, it must contain proteins, fats, carbohydrates, alimentary fiber, essential amino acids, vitamins, minerals, polyunsaturated fatty acids or other nutrients. If there are no useful substances in the product, and its calorie content is quite high, then it is considered that it contains the so-called empty calories. This term is not entirely professional, but very important for a competent diet, especially during weight loss.

Term meaning

The definition of "empty calories" is considered to be derived from the English expression "junk food", which means "junk food". This concept first appeared in the United States in the 70s of the last century and was originally used to refer not to the quality of food, but to the fact that its packaging littered areas at points of sale or mass consumption.

Since the food distributed through the establishment chains fast food, had a low nutritional value with a large amount fast carbohydrates and harmful cooking fats, the concept of "garbage" gradually changed its meaning and began to characterize not the packaging, but the contents. By the end of the 20th century, the term has spread throughout the world, but in relation to high-calorie foods that do not bring any benefit to humans. At the same time, when using the definition of junk food, examples of translation into other languages ​​became more diverse - not only “garbage”, but also “ junk food», « unhealthy food”, “junk food”, and “empty calories”. Today, it is customary to call such terms those foods that are not healthy for humans and only "clog" the body.

Empty calories are food that contains almost nothing but energy value. Therefore, it does not give the body any nutrients that can support it, strengthen the immune system, improve the body, improve the condition of the skin and hair. After eating such food, a feeling of hunger sets in very quickly, since the internal organs do not receive required amount nutrients. At the same time, the excess energy coming from junk food is quickly deposited in fat reserves.

Quite often, extra and hidden calories are called empty, but this is not entirely correct. Often these definitions refer to the same products, but have different meanings:

1. Superfluous means calories that are consumed in excess of the norm established for a particular person. They can be not only empty, but also useful.
2. Hidden calories found in foods industrial production or dishes prepared in establishments Catering. In such food, the entire composition is not always fully revealed, so it energy value impossible to count, but the calories in it can also be both empty and useful.
3. Empty calories, as mentioned above, do not bring not only benefits, but even relatively prolonged saturation. They are the most harmful to the figure and health.

All of these terms are not scientific, but they are very popular among nutritionists and people who monitor their weight.

Sources

The modern concept of "empty calories" covers a variety of foods that do not have useful properties, but are very common, in demand and used in large quantities. The list of such food products is quite extensive and includes the following items:

• chips, french fries, fried chicken pieces and other fast food;
• various sweets, chocolate bars with fillings and sweets, especially lollipops, which consist of sugar, flavor additives and artificial dyes;
• white rice, white flour pastries, muffins, crackers, biscuits, and other fully processed grain products;
• sweet soda, drinks based on synthetic flavors and dyes;
• margarine, cooking oils, fatty sauces, mayonnaise, ketchup;
• semi-finished products, sausages;
• ready-made breakfast cereals, salted nuts.

Important! In modern dietology, the number of products containing empty calories are those whose calorie content significantly exceeds the useful properties. Their regular use contributes to the recruitment excess weight and can cause significant harm to health.

Such products give a quick, but very short feeling of fullness, since simple carbohydrates are immediately converted into energy, the excess of which is stored in fat reserves, and the body needs to replenish it again, which creates a feeling of hunger. complete proteins, healthy carbohydrates and there are practically no fats in such food, as well as vitamins or minerals. It mainly consists of easily digestible sugars and saturated fatty acids in combination with flavor enhancers, flavors, dyes and other artificial additives.

For example, 50 g of chips contain 300 empty kcal, most of which are immediately stored in fat after consumption, so after 20-30 minutes the feeling of hunger appears again. Approximately the same number of calories is present in 100 g of cottage cheese with 1 tbsp. l. honey and pieces fresh apple, but it will be protein, dietary fiber, minerals, vitamins and a whole range of useful elements.

Separately, alcohol should be highlighted. Most alcoholic beverages contain empty calories because they are high in calories without the slightest benefit for good health. Only natural wine and live beer is rich in valuable micro and macro elements, therefore, with moderate consumption, their calories cannot be considered empty. But the abuse of any alcoholic beverages can make empty calories even useful products because alcohol interferes with the absorption of nutrients from food.

Harm to the body

Empty calories harm not so much the figure as health. Excessive intake of sugar and saturated fats adversely affects the state of internal organs, primarily the liver and pancreas, as well as the whole digestive tract. For this reason, constant eating "junk food" contributes to:

• development of obesity diabetes, many chronic and other serious diseases;
• intestinal blockage, which leads to problems in the digestive tract, frequent constipation or diarrhea;
• increase in the level of "bad" cholesterol, the development of cardiovascular diseases;
• violation of digestive and metabolic processes, the creation of a deficiency of nutrients.

Important! The concept of "empty calories" can not be extended to everything high-calorie foods which are considered harmful from a dietary point of view. So, in vegetables fried in oil, meat and fish dishes as many useful properties are preserved as in boiled ones, but fried foods nutritionists do not recommend eating.

It should also be borne in mind that even chips home cooking can have many benefits. It depends on the technology of preparation and, most importantly, on the components included in the composition.

How to Avoid Empty Calories

In most cases, it is impossible to completely eliminate empty calories from the diet, but you can significantly reduce their intake, guided by the following rules:

• replace sweet soda with carbonated mineral water with the addition of natural fruit syrups;
• give up sugar, using a small amount of honey instead, and instead of sweets - dried fruits with nuts (you can grind and make healthy homemade sweets);
• to dress salads shop mayonnaise, and low-fat sour cream or olive oil with lemon juice;
• instead of a hamburger, it is better to eat a sandwich from bran bread with lettuce, cucumber and tomato slices, slices low-fat cheese, pieces of meat or fish;
• abandon packaged juices in favor of fresh juices, smoothies or fresh vegetables and fruits;
• do not buy semi-finished or ready-made meals (casseroles, salads, meatballs, etc.), but give preference healthy meals home cooking.

If, after the exclusion of the above products, only water remains in the diet, then eating habits needs to be changed urgently. To do this, include in the menu more whole grains, vegetables, fruits, low-fat dairy and dairy products. To determine the amount of empty calories consumed, you need to keep a detailed food diary, including everything that was eaten throughout the day. This will help to establish and eliminate a significant number of unnecessary calories from the diet.

A detailed menu for several days is recommended to be drawn up in advance, controlling the composition ready meals and drinks. But, getting rid of empty calories, you need to make sure that the diet remains healthy, complete and balanced in terms of quality and quantity of food consumed.

If living without “goodies” turns out to be too difficult, then once a week you are allowed to eat your favorite product with empty calories. This will help maintain a stable emotional and mental background, so that over time life does not become gray and bleak. Scientists have proven that periodically you need to pamper yourself, otherwise a breakdown may occur. Therefore, limiting empty calories in nutrition cannot completely give up pleasure. Measure is needed in everything, even in the struggle for good health and slender figure.

It is far from always obvious which foods do not contain any nutrients. Study this list - from this food you get empty calories and harm to the body, since it does not contain any vitamins, minerals, or other sources of benefit.

cream soda

There is a huge amount of research showing that the consumption of sugary sodas should be reduced. There is evidence that these drinks cause weight gain. At the same time, there are more or less safe options, but there are completely harmful ones. For example, cream soda has the most sugar - you should definitely refuse such a drink without any regrets.

Fat-free peanut butter

Try to give up fat-free varieties peanut butter. Nut butter contains heart-healthy fats that keep you full. If fat is removed from a product, it is not uncommon to replace it with sugar and other ingredients. Buying peanut butter, read the label carefully and take only the product that contains only roasted nuts.

Margarine

Margarine was once considered healthy alternative butter However, many versions contain hydrogenated oil, a very unhealthy trans fat. The use of such a product raises bad cholesterol, increasing the risk cardiovascular disease. Instead of margarine, use healthy oil like olive. But be careful - not all oils should be used at high temperatures.

canned fruits in syrup

Fresh fruit is an important part healthy diet. You shouldn't think that canned fruits no less useful: if the label indicates that they are in syrup, this means that sugar has been added to the product. You should try to reduce your sugar intake. Read labels carefully to choose only healthy canned fruits - they must be cooked in juice or water.

Fruit ice

When summer begins, it may seem that fruit ice is a useful and refreshing product. However, just look at the list of ingredients to understand that this is not entirely true. In most cases, popsicles are made from sugar, artificial flavors, preservatives, and colors. It is clear that sugar is dangerous, but artificial colors can also be a health hazard. Opt for popsicles from juice to get nutrients.

cotton candy

According to experts, cotton candy contains only sugar - it may seem that dessert light, but this is absolutely not the case. In addition, such food is dangerous for the teeth. According to the latest data, you should reduce the amount of sugar in the diet to ten percent of calories. That is, no more than forty grams of sugar should be consumed per day. One serving of cotton candy is more than seventy percent of the daily value!

Glaze

This creamy chocolate glaze on the cake - a source of calories, sugar and saturated fat. Store-bought icing may contain other dangerous ingredients, including hydrogenated fats that are bad for the heart. It is better to use low-fat whipped cream.

coffee drinks

Completely useless calories can be obtained from sugar coffee drinks like a frappuccino or a caramel macchiato. It may seem that this is a source of caffeine, however, it is more of a dessert. Of course, sometimes you can treat yourself, but you should not drink this every day. Drinks of this type are very high in sugar, fat and calories, they are like a complete meal.

White bread

In a standard piece white bread very few nutrients. At the same time, it has one hundred and fifty calories and almost no fiber. Often there are also a lot of artificial additives in bread. Especially dangerous are high fructose corn syrup and sugar. Eating bread with these ingredients may be associated with an increased risk of diabetes.

White chocolate

All the benefits associated with eating chocolate are not related to this product. It consists of cocoa butter, milk or cream, flavors and emulsifiers. This chocolate is high in calories, saturated fat, and sugar. Unlike dark or milky, White chocolate does not contain cocoa. choose dark chocolate to get the maximum benefit.

salted pork

Pork is high in saturated fat and salt. Of course, salted pork is commonly used in small quantities, nevertheless it in any case should not be eaten daily. Otherwise, you may face health problems.

Calories provide energy and warmth to the body, but can cause weight gain. After all, it is important not only the number of calories that you consume and manage to use up per day, but also their quality.

Surely with each of you there was such a situation when, after a snack or even a hearty lunch, after a short period of time, you again wanted to eat. What's the matter? More likely, we can say that the reason is a sufficient amount of empty calories that have entered your body along with the food you eat.

- these are calories contained in a sufficiently large amount in certain dishes and products that do not carry any nutritional value and benefit. In America, this concept is especially common under the name "junk food" (junk food).

Many mistakenly believe that "empty calories" are only found in drinks: soda, sweet juices in packs, fruit waters, tea with sugar. However, this concept implies much more wide range food, which includes almost all food from fast food establishments: hamburgers, hot dogs, sandwiches, french fries, chips, glazed or salted nuts.

"Junk food" is also hiding in supermarket refrigerators under the guise of finished semi-finished products. Products of this type do not saturate our body with the necessary vitamins, do not contain fibers, minerals, essential protein and proper fats. Their composition is dominated by dyes, flavors, flavor enhancers, cheap trans fats and preservatives. Such a composition can strike not only a figure, but also internal organs and health in general.

Lovers of sweets should not lean on harmless, at first glance, lollipops, cakes, sweets, because, in fact, all the calories they are rich in are empty. Popular types chocolate bars have a very attractive packaging and a relatively low price. Having eaten one such 100-gram bar with nuts, you can get up to 500-100 empty calories, and without being satiated, which means that in addition to chocolate you will also add a full meal, ensuring your weight gain.

Alcoholic beverages are especially rich in useless calories. Most of them are very high in calories, for example, various liquors, sweet low alcohol drinks and some beers. Excessive addiction to alcohol is deposited in the abdomen, forming a "fat belt".

mayonnaise, cheese sauces, ketchups, sour cream products are high in calories, and for the body will only be a source of cholesterol and digestive problems.

Various sausages, bacon, ham, sausages cause short-term satiety, like any other fatty food, which is a mixture of soy protein, phosphates, colors, flavors, stabilizers and, of course, empty calories. By frying sausage products, you increase their calorie content and supplement food with carcinogens formed during the frying process. In addition, fried foods can contain 30 grams of fat or more. Therefore, such food should be abandoned in favor of natural products.

A source of empty calories can be considered and sweet pastries, white wheat bread factory-made (the exception is wheat bread cooked by hand in a special oven, such as lavash, matnakash), cheesecakes, muffins, pies and others.

Consistently eating foods high in empty calories can lead to obesity, heart disease, diabetes, pancreatic problems, and more.

Avoid empty calories

If, having excluded the above products, you realized that only water remained in your diet, you should carefully review your eating habits.

Avoid frying food. Modern Appliances allows you to cook excellent vegetables and meat dishes, by baking, steaming or stewing. Try, if possible, to cook boiled chicken breast, steam red fish or baked fillet.

Replace sugary and carbonated drinks with herbal teas. Instead of eating sugar, you can use. To prepare your favorite mocaccino, one tablespoon of natural cocoa bean powder is enough.

Include whole grains in your diet, such as whole grain bread.

From sweets, choose honey and dried fruits, for example, dried. This is just a godsend for the sweet tooth. For a snack, use fruits and berries.

Homemade sauces are much lower in calories than packaged products. For dressing salads, use homemade yogurts, low-calorie sour cream or kefir from whole milk.

Do not buy ready-made salads, casseroles, meatballs, etc. These products are made from unknown ingredients and have unknown nutritional value.

To calculate the number of empty calories consumed per day, you need to make a list of all the foods that you ate during your main meals and snacks. This approach helps eliminate up to one-third of unnecessary calories from the diet.

Make a detailed menu in advance, and follow the composition ready drinks and products. And then in your diet there will be no place for empty calories, but a healthy complexion and a boost of energy for the whole day will appear.