Food calories table. List of high calorie foods for weight gain

The calorie table and the calorie content of products are not separate concepts. Therefore, in this article we will analyze them in great detail.

In everyday life, each of us constantly encounters such a word as "calorie", but we do not think about its meaning, what it means and what it is for at all, but you need to know this ...

Food for a person is a building material and, at the same time, fuel, and, taken together, all this gives strength (the ability) to move, breathe, think, in a word, live. After all, life is worth everything - this is the most precious thing we have, because without life we ​​would not have loved and dear people, our favorite business and all that we have. Therefore, food (food), in moderation, which we eat, thanks to the process of digestion (splitting and assimilation of nutrients) provides almost everything that the body needs, and this is energy for the work of the whole organism and building materials that create and regenerate each cell in our body.

The amount of energy depends entirely on the calorie content of the product, and building materials on its composition. As a result, it turns out that the caloric content of food and its composition are very important for us, since our “quality” of life will depend on this.

food calorie table- this is such a table where the energy value of any product per 100 grams is indicated. Thus, it shows how much energy the body will receive when consuming 100 grams of a particular product. Also in this table is the ratio of the main elements (nutrients), such as: proteins, carbohydrates, fats and water per 100 grams of product. Therefore, food containing a large amount of fat, has a high calorie content. Due to this, in most cases, excess weight is gained. But, what is most interesting, foods containing a large amount of water and fiber (fibers) are not able to lead to excess weight, and these are vegetables, fruits, grains and legumes.

Fats- also the main source of energy that enters the body to a greater extent from fats, and to a lesser extent from carbohydrates. Fats are divided into: saturated fats and unsaturated fats. Saturated- mainly fats of animal origin, which are in a solid state at room temperature, for example, lard, cow butter, sour cream, and so on. unsaturated fats- vegetable origin, which include polyunsaturated fats and monounsaturated. At room temperature, these fats are in a liquid state. One gram of fat provides 9 kilocalories.

Squirrels- the main building material of the body, consisting of amino acids that cells need for growth and regeneration (recovery). Proteins are divided into vegetable (inferior) and animal (complete). Protein-rich foods: eggs, dairy products, seafood, meat (poultry, beef, pork), nuts, and so on. One gram of protein provides 4 kilocalories. But what is most interesting is that proteins are not deposited in fats, but they cannot be neglected either, otherwise kidney dysfunction can be caused.

Water- this is the basis of our body and its percentage in the body ranges from 70% to 90%, depending on age (its importance is already clear here). It is involved in all metabolic processes of the body, is a solvent of inorganic and organic substances. Thanks to the water balance, fats easily leave the body, and for this you just need to drink a lot, but whoever has a violation of the water-salt balance, it is contraindicated to consume a lot of fluid.

Caloric content of products (energy value)- this is the amount of energy that will be released in the body as a result of the breakdown of food, subject to its complete assimilation. Calorie content is measured in kilocalories (kcal) or kilojoules (kJ), but often the prefix “kilo” is removed (for convenience) due to the fact that there is the concept of “food calorie”, and this is the same as energy value. In different sources, they write the daily calorie intake from 2000 to 3500, so the question arises, what should be the norm per day? But no one will answer this question for you, because we are all different and there are many factors for the assimilation of food - from illness to the area of ​​\u200b\u200bresidence. However, it is believed that the minimum consumption of kilocalories per day should be at least 1300-1400 (with a margin), otherwise the metabolism may slow down significantly (the economy mode is turned on), as a result, the body will try to gain fat with each piece of food eaten. stock. Although this is all individual and there are no exact numbers, therefore the MAIN THING is never to drastically reduce calories, but do it very gradually, because that's when progress will be on the face.

The human body is a very complex and unique biochemical system that needs energy to function. It is spent on all life processes: breathing, organ function, movement, maintaining body temperature, thinking, creating and regenerating cells, digesting food, and much more. Take even cells in which up to a thousand chemical reactions take place every second, or the same brain, where millions of processes take place every second. Therefore, to ensure all processes, food is needed (any food has its own calorie content), which turns into energy.

How many calories per day do you need to not gain weight

To date, there are quite a lot of all sorts of analyzers, calculators and tables that supposedly show us the exact value of calories needed by the body per day. But this is all relative (deception), since we are all different, with different metabolisms, physical activity, muscle mass, places of residence, and so on.

Weight gain is due to the fact that more energy comes from food than is consumed by the body (life activity, physical activity), but the body cannot throw out too much - it gains excess for a rainy day into fat molecules (fat reserve). As a result, if you consume fewer calories than you expend, then the weight will go away. However, the question has already matured for you: “Then how do you know how much energy per day you need in order not to gain weight or lose weight?” You will find the answer to this question in the article:.

Tips for reducing calorie intake

• Drink a glass of water 15 minutes before meals, this will reduce the feeling of hunger and you will eat less.
• When eating, it is recommended to eat dishes with a high content of water and fiber first of all, since the feeling of satiety will come sooner and the absorption of nutrients (calorie content of foods) and subsequent dishes will decrease. It's not for nothing that vegetable salad has always been a good dish for those who wanted to lose weight. And you need to season such salads not with mayonnaise and sour cream, but with vinegar (if there are no stomach problems) or olive oil (1-2 teaspoons). Don't be afraid, olive oil is not only healthy, but also contains unsaturated fats, which also help you lose weight if you use it in moderation (a couple of spoons). To prepare this "anti-calorie" food, you can use any vegetables and fruits (except bananas, grapes and potatoes) containing a small amount of carbohydrates and a large amount of fiber. But then again, in any case, you can not drastically limit the calorie content (per day) ...
• If you do not finish cooking cereals, this will reduce their digestibility and increase the period of their splitting.
• Dishes that include lean meat (chicken and fish fillets, beef), eggs, legumes, dairy products (not fatty) have a very positive effect on calorie content, since proteins slow down the breakdown of food.
• Protein foods do not go into fat stores, but eating a VERY large amount of protein puts a strain on the kidneys and liver.
• It is better to eat brown rice, as it contains more fiber, and fiber, as we already know, reduces the digestibility of foods (calorie content).
• Eat at least 5-6 times a day, in very small portions, and at the same time, chew it thoroughly. Since it will help to saturate your body much faster.

Food calorie categories

All products are divided by caloric content into: high-calorie(super high-calorie and high-calorie), medium-calorie And low-calorie products

• High-calorie foods include: super high-calorie and high-calorie foods. Super high-calorie it is fatty pork, chocolate, nuts, butter, cake, lard. In general, all foods with a calorie content of 450 to 900 kilocalories per 100 grams. High calorie content these are cheese (processed, hard, pickled), sugar (jam), honey, duck and goose meat, sausages, sausages, lamb and beef of the 1st category, boiled sausage, semi-smoked and boiled-smoked, bread, buns, pasta, curd cheese curds, fatty cottage cheese, caviar, saury and so on. All foods with calories from 200 to 449 kilocalories per 100 grams.
• Medium-calorie - these are beef and lamb of the 2nd category, rabbit, elk, deer, turkey, chicken, lamb, chicken and quail eggs, low-fat yogurt and cottage cheese. All foods with a calorie content of 100 to 199 kilocalories per 100 grams.
• Low calorie - this is low-fat cottage cheese, yogurt, kefir, milk, koumiss, hake, cod, pike, flounder, carp, pike perch, berries, fruits (except grapes and bananas), cabbage, carrots, zucchini, tomatoes, cucumbers, mushrooms, beets, radishes, beans, green peas. All foods with calories from 0 to 99 kilocalories per 100 grams.

Foods with the highest amount of fat

• Vegetable oil, ghee, cooking oil, they account for 90-98% of fat
• Butter contains 75% to 80% fat
• Pork fat, it accounts for 70% to 75% fat
• Kombizhir (margarine) contains from 60% to 75% fat
• Fatty pork and smoked sausages (from 35% to 45%)
• Mayonnaise, it accounts for 30% to 70% fat
• Nuts contain fat from 30% to 50%
• Chocolate contains 30% to 40% fat
• Wieners, sausages, boiled sausages (from 25% to 40%)
• Fatty beef and lean pork (20% to 30%)
• Cheeses, hard and processed (from 15% to 30%)
• Pelmeni (from 15% to 25%)
• Sour cream and cream contain 10% to 40% fat
• Shortcrust pastry products (from 12% to 25%)
• Fatty fish (from 10 to 25%)
• Ice cream (from 10 to 15%)

Approximate figures for burning the number of calories depending on the type of occupation in 1 hour

• cooking - 85 kcal
• dusting - 75 kcal
• driving a car - 50 kcal
• football game - 450 kcal
• horseback riding - 285
• low-intensity gymnastics - 245 kcal
• high intensity gymnastics - 450 kcal
• basketball - 400 kcal
• intensive ballet class - 760 kcal
• jumping rope - 530 kcal
• intense running - 600 kcal
• running up the stairs - 910 kcal
• intensive swimming - 550 kcal
• walking - 200 kcal
• skiing - 450 kcal
• intensive cycling - 500 kcal
• sex - 100 kcal
• sedentary work - 70 kcal
• mopping - 125
• work in the garden - 150 kcal
• bowling - 240 kcal
• aerobics - 450 kcal

E then only approximate data, for visual viewing and do not need to be taken as a standard.

How to count the calorie content of foods

Here we will simply consider everything on the example of a chicken egg. To do this, we need a calorie table, a calculator, a pen and a piece of paper (notebook).

1) Add up each nutrient and the total should be about 100 grams. But we know that many foods also contain various trace elements and vitamins, and they also have a lot.

74g + 12.7g + 11.5g + 0.7g = 98.9g (and 1.1g is trace elements and minerals)

2) Since we already know the composition of the product, let's calculate the calorie content. But first, let's repeat that

1 gr. fat = 9 kilocalories

1 gr. protein = 4 kilocalories

1 gr. carbohydrates = 4 kilocalories

Now we multiply the amount of each substance (in 100 grams) by the number of calories from 1 gram:

(12.7 * 4) + (11.5 * 9) + (0.7 * 4) = 50.8 + 103.5 + 2.6 = 156.9 kilocalories (kcal)

Now you yourself know how to count the calorie content of products thanks to the calorie table, which is given below. You can also easily calculate the calorie content of various dishes, but for this you will need: a kitchen scale and a notebook (where you will write down the calculations). Once you count the calorie content of the dish, and after that you won’t need to count it again, and besides, we don’t eat such a rich diet, so over time, learn to analyze by eye.

Exercise, eat right and get better - good luck to you.

What are calories? What is high in calories? Everyone who wants to eat right has to answer these questions for himself. Calories in food are a measure of the energy we get from food. Cells need energy to do their job. If a person has a normal weight, then it is desirable for him to receive with food and spend on loads the same number of calories every day. However, often the question of what is a lot of calories is of interest to people who dream of losing weight. In fact, all weight loss diets and proper nutrition systems are built on a significant restriction of high-calorie foods.

How are food calories counted?

Special tables are used to calculate calories. They can be easily found in specialized literature or on the Internet. In such tables, products are listed, and their energy value per 100 grams is given. What is high in calories? In those products that contain more than 400 kilocalories per 100 grams.

In just a day, different people should consume different amounts of calories. On average, the diet should contain 1200-2500 kilocalories per day. In order to know exactly how many calories you eat, you need to use a kitchen scale and keep a food diary. Such records will help you count calories in food constantly and adjust the menu. To calculate the calories in food for the day, you need to write down all the foods that you ate and the weight of the serving in grams. Further, the calorie content of each dish is calculated separately, and all the results are summarized.

An example of counting calories in food

For example, let's calculate the calorie content of one meal. So, a person ate an egg for breakfast, two milk sausages (100 grams), Ukrainian bread (25 grams), a glass of milk with 3.2% fat content (250 grams).

According to the calorie tables, we find each product. Eggs on average contain about 70 kilocalories in one piece. Milk sausages contain 260 calories per 100 grams. In milk of this fat content, there are 58 kilocalories in every 100 grams. In our example, we have 250 grams of the product, which means we need to multiply 58 by 2.5. We get 145 kilocalories in a serving of milk. Bread of this variety contains 213 kilocalories per 100 grams. In 25 grams, it will be respectively (213 × 0.25) = 53.2 kilocalories. Now we need to sum up the calorie content of all dishes. It turns out 70 (egg) + 260 (sausages) + 145 (milk) + 53.2 (bread). Only 528.2 kilocalories for this meal.

How many calories are in our diet?

Many people find it rather tedious to constantly count calories in food. This requires not only self-discipline, but also time, as well as accurate information about the mass of each serving. Sometimes it is enough just to take into account the approximate energy value of food. Such a system is especially suitable for those who do not seek to lose many kilograms, but simply try to adhere to proper nutrition in order to maintain their figure. According to this method, high-calorie foods should be almost completely excluded from the menu. Foods with an average calorie content can be present in the diet, but only in small quantities. But low-calorie foods can be consumed in almost any quantity. Then the question arises, what is a lot of calories? What products should be discarded?

High-calorie foods are primarily fat-rich foods. The calorie content of carbohydrates and proteins is much lower. Vegetable oil has the highest calorie content of all foods. It contains about 900 kilocalories per 100 grams, which significantly exceeds the energy value of bread, sugar, and even lard. Butter is also very high in calories (700 kilocalories per 100 grams).

Mayonnaise is one of the worst enemies of the figure. 100 grams of this sauce (which is only a few tablespoons) contains up to 630 kilocalories. Chocolate, even bitter, also contains a lot of fat, and therefore calories. There are over 500 kilocalories in 100 grams of chocolate. Nuts and seeds are also rich in fats. In 100 grams of different varieties there are more than 500 kilocalories.

Smoked meat products, lard, fatty pork, lamb are high in calories. They rarely have less than 450-550 kilocalories per 100 grams.

Medium calorie foods

Such products include bread, potatoes (except fried), cereals, rice, pasta, boiled sausage, sausages, dairy products with medium fat content, fruits. The energy value of these products is mainly formed due to the calorie content of carbohydrates in their composition.

Such food can and should be included in your diet. To lose weight, cut your usual portion of bread and side dishes in half. Almost every person needs 50 grams of bread per day. As for potatoes, rice, porridge, pasta, their volume should not exceed a third of the volume of each meal. So, one third is a protein product (meat, fish, chicken). Another third is vegetables (except potatoes). And the rest is any side dish.

Low calorie foods

It is with these products that you need to satisfy your appetite in the evening. They are worth eating more for those who are on a diet. Fiber, water, trace elements and vitamins form the basis of such varieties of food. Low-calorie foods include vegetables, except for potatoes, mushrooms, low-fat dairy products.

Water, tea and coffee without sugar, herbal infusions do not contain calories. They can be drunk in large quantities in order to "deceive" the appetite.

Calories in carbohydrates, fats, proteins

We reviewed food groups depending on their calorie content. If we talk about the composition of food, then the most high-calorie components are fats. One gram of fat contains 9 kilocalories. The benefit of fat is that with it the body absorbs many vitamins. Therefore, it is impossible to completely abandon fats. Moreover, it would be quite difficult to do this. In many foods, fat is hidden.

How many calories are in carbohydrates? As much as in proteins: 4 kilocalories per 1 gram. But carbohydrates are digested much faster. Some of them (glucose, fructose, sucrose) do not require digestion at all. As soon as such carbohydrates enter the stomach, their absorption into the blood begins. Calories in other carbohydrates ("slow") are digested within 1-3 hours. The calorie content of carbohydrates is not too high, but we traditionally consume foods containing them in large quantities. Flour, potatoes, pasta, bread can cause obesity.

Separately, it is worth mentioning the calorie content of alcohol. Each gram of pure alcohol contains 7 kilocalories. In addition, alcohol is absorbed extremely quickly. Of course, alcohol should be limited to those who are on a diet. Its disadvantages include the ability to remove all sorts of psychological prohibitions, including the conscious restriction of food. Having drunk at the festive table, we run the risk of greatly disrupting the diet. At this point, few people will care how many calories in carbohydrates or how many calories.

Caloric content, or energy value, is the amount of energy that is released when nutrients are oxidized during metabolism.

Ethyl alcohol calories 96% alcohol is 710 kcal/100g. Of course, vodka is alcohol diluted with water and therefore the calorie content of vodka ranges from 220 to 260 kcal / 100 g., by the way, manufacturers of onnoy must indicate this on their products!

Why are many people surprised, “I eat almost nothing, I only eat vodka, but I’m getting fat by leaps and bounds!”? - And all because few people know that vodka is a high-calorie product and gives a lot of energy to the body, and that half a liter of vodka contains the daily calorie intake of a skinny person, and a container of 0.75 contains the daily calorie intake of an average person! For comparison: 100 grams of vodka is 100g. pancakes with butter, 100g. beef patties or 100g. stew.

There is an opinion that alcohol calories are “empty”, because they do not contain nutrients, which means they cannot be stored in fat and therefore do not get fat from alcohol calories. It's a delusion! This only means that the calories of alcohol cannot be stored directly in fat. Alcoholic calories, the so-called "empty" ones, are pure energy that the body needs to spend. You must have noticed that under the influence of alcohol people become more active. 🙂?

The body, receiving a dose of such empty calories, immediately rearranges itself in such a way as to get rid of them in the first place, those. first, the body burns alcohol calories, and then all the rest, if there is such a need for this. Alcohol, this product, which is harmful in large quantities, the body cannot transfer to a reserve, therefore, it strives by all means to remove it as soon as possible, and switches to alcoholic fuel, ceasing to burn fat, protein and carbohydrate reserves, and natural fat reserves prepared for burning are simply deposited for later.

Therefore, despite the fact that alcohol calories are called "empty", because. they do not contain nutrients, they still give a lot of energy to the body, and the body needs to spend this energy. And if you not only drink alcohol, but eat at least something on the same day :), then the body receives much more energy than from food without alcohol. And since it is more difficult for him to spend more energy, the calories from alcohol, as already mentioned, are burned first of all, and the calories that come from food are simply not consumed, but having a nutritional basis, they are deposited in the form of fat in fat depots.

In addition, alcohol provokes cell insensitivity to insulin. (insulin is a hormone that forms adipose tissue). More insulin is produced, and therefore more fat is formed. It should also be remembered that alcohol is a toxin that affects the liver and leads to the development of alcoholic fatty liver disease, fatty liver disease.

Therefore, do not believe the "scientifically proven facts" when they say that the calories in alcohol are "empty", and these vodka calories do not get fat. Get fat, how!

Striving for ideal forms, you should start this difficult journey with nutrition adjustments. Making a menu is not as easy as it seems at first glance. It is necessary to pay attention to the calorie content of dishes and their nutritional value. To make it easier for you, we have selected the most delicious and healthy products for weight loss with an indication of the calories of each.

Factors affecting the calorie content of foods

Calories are needed by a person for energy.

However, there are nutritious foods, the excessive use of which entails negative consequences:

• metabolic disorder;
• diseases of the gastrointestinal tract;
• obesity, etc.

Therefore, paying attention to the calorie content of dishes is important for everyone, but especially for those who follow their figure.

The number of calories that have entered the body largely depends on how much the energy value of the product has been absorbed in the digestive tract.

During normal functioning of organs and in the absence of diseases, substances are absorbed in the following quantities:

• fats - 9.3 kcal / g;
• proteins - 4.5 kcal / g;
• carbohydrates - 4.1 kcal / g.

The number of calories in raw foods can vary depending on the following factors:

1. Heat treatment. Boiling and frying increases the nutritional value of dishes.
2. Grinding and mixing. Products in the consistency of puree are easier to digest by the body with minimal loss of energy value.

Substances that could not be absorbed by the body are deposited in the fat layer. Hence the notorious extra weight.

Table: calorie content of products for weight loss by group

Here are the main products that traditionally "live" on our table, indicating the number of calories. For convenience, the food calorie table is divided into groups.

Vegetables and greens

Fruits and berries

Along with vegetables, fruits and berries are considered low-calorie foods.

A calorie is not a sentence, it is just a unit of energy necessary for a person, which we all get with food. Calorie foods- this is not always bad, among them there are both harmful and very useful for the human body. Today website will tell you what most high calorie foods in the world, and which of them are useful for us in small quantities, and the consumption of which is better to refuse. Sit back, let's start the census of products.

The most high-calorie meat

The most high-calorie meat product It's fatty pork. Its calorie content is 491 kcal per 100 g. And pork fat (in a simple way - lard) has a record calorie content - 902 kcal.

So, when going on a picnic with friends, it is better to give preference to rabbit, turkey or, for that matter, it is better to buy lamb, but in no case fry lard with bread! So you directly eat fat in its pure form, which is immediately deposited in your problem areas. Do you need it???

The most high-calorie porridge

Kashi is a very useful product, without which it is simply impossible for a person adhering to proper nutrition to do. They are rich in useful vitamins, microelements, but most importantly, cereals are a source of slow carbohydrates that provide energy for the whole day. It is very important for people involved in sports to include cereals in their daily diet.

But cereals are a fairly high-calorie meal, as they have an important mission, to stock up on energy for a long time. The most high-calorie porridge- it's millet. Its calorie content is 349 kcal per 100 g of product. But by eating it for breakfast, you will only benefit from its high calorie content, as you will remain full for a long time, and you will not want to eat next time soon.

Millet is followed by corn (338 kcal) and rice (335 kcal). And oatmeal, contrary to popular belief, is one of the lowest calorie - only 306 kcal per 100 g.

The most high-calorie dairy products

The most high-calorie products from milk- These are curd cheeses and fatty cheeses. The average calorie content of glazed curd cheese is 407 kcal per 100 g. A the most high-calorie varieties of cheese: Cheddar - 400 kcal, Gruyère - 396 kcal. When choosing dairy products, be careful and pay attention to the fat content and calorie content of the product. It is better to use fermented milk products with a low percentage of fat (2-5%), but not completely fat-free, as they are very high in SUGAR.

The most nutritious fruit

Fruit for us is both a healthy snack and a delicious dessert rolled into one. But for sure, many have heard and know that fruits are, in essence, simple carbohydrates, so you need to be as careful as possible with the choice of fruits. In my article, I wrote about the lowest-calorie fruits that can be consumed by losing weight girls without fear, and now it's time to find out which fruit is the most high-calorie.

Banana - highest calorie fruit, but not fresh, which contains only 89 kcal, but dried, the calorie content of which is 390 kcal per 100 grams.

Dried fruits, compared to their fresh originals, have a much higher calorie content. For example, the calorie content of fresh apples is 37 kcal, and dried apples are 253 kcal. And so it is with all fruits. So, be careful when eating dried fruits, their amount per dose should be no more than 50 grams.

The most high-calorie nut

Nuts are great for snacking as they are high in calories and filling. After eating a handful of nuts, you can delay your lunch for another 1.5-2 hours. On the one hand, this is good, but on the other hand, you need to understand that nuts are enough high-calorie product and should be consumed in small amounts throughout the day. The most high-calorie nut- macadamia, its calorie content is 720 kcal per 100 g, it is also the most expensive nut. This is due to its healing properties, which are used everywhere in medicine and cosmetology. It is able to cure migraines, normalize metabolism, cure beriberi and even promote weight loss. This wonderful nut comes from distant Australia, so it is not always possible to find it on the shelves of our supermarkets. But our native walnut has not gone far from the overseas guest in terms of useful qualities, healing properties, and calorie content. The calorie content of a walnut is 700 kcal per 100 g.

The most high-calorie dessert

The most high-calorie desserts- these are all cream-filled cakes, since all the fats are hidden in them. If excess fat can be cut off from a piece of pork, then, unfortunately, nothing can be cut off from a cake soaked through with a fat cream and it can also be wetted with a napkin. For example, a piece of Napoleon weighing 100 g has a calorie content of 550 kcal. In order to better understand how much this is, imagine a cucumber, the calorie content of which is only 16 kcal per 100 g. Now, next time, think before you decide to eat another cake, is Napoleon’s momentary enjoyment worth all your efforts, efforts and positive results that you have achieved by regular classes in a fitness club? I think the answer is obvious. Of course not! Eliminate everything from your diet high-calorie desserts and see how quickly your weight will go down.

most calorie drink

Some types of drinks are not inferior in calories even to the most high-calorie desserts. It all depends on the composition and amount of sugar that is present in the liquid. The main one, of course, is sugar, but such additives as: cream, chocolate, sweet fillers in the form of jam, honey, liquor, etc. - greatly increase the total calorie content of the entire drink. most calorie drink hot chocolate is considered - 490 kcal, and if it is also with cream, then the calorie content of this drink increases by a few more calories. So lovers of the sweet life, you need to use hot chocolate with caution, and even with cream. It is best to do this not very often and not very late in order to somehow reduce the consequences of such a meal.

The most nutritious vegetable

The most nutritious vegetable- this is a potato, the calorie content of boiled potatoes is 76 kcal, baked in their skins - 80 kcal, mashed potatoes - 300 kcal, potato chips - 500 kcal.

The most high-calorie oil

Vegetable oils are very useful for our body, since they contain the fats we need, so we cannot completely eat vegetable oils, but their amount should be small - 1 tbsp. a spoon for vegetable salad dressing will be more than enough. The average calorie content of vegetable oils is about 890 kcal, but the most high-calorie vegetable oil- soy, its calorie content is 999 kcal, followed by coconut oil (925 kcal) and peanut oil (920 kcal).

Among this list high-calorie foods eat both very healthy (for example, nuts, fruits, vegetables) and harmful (desserts, sugary drinks, cottage cheese curds). Consume one or the other high-calorie product from the list presented, you need to deliberately and wisely. Nobody forbids you to eat cheese, but it is better to choose low-fat cheeses with a fat content of no more than 40%, this will allow you to indulge in your favorite delicacy and at the same time maintain your figure. But it makes sense to forget about a cup of hot chocolate with cream, especially if you are in the process of losing weight.

So, in this article, you have been presented most high calorie foods which should be treated with extreme caution. If you have any questions, write in the comments, I'm always happy to answer them.

Your coach, Janelia Skripinik, was with you!