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Calories to Calories

Currently, for a middle-aged person who is not engaged in heavy physical labor and is overweight, doctors recommend limiting the presence of fat in food to 40 g per day. This will effectively support weight by consuming an almost unlimited number of other products.
For a long time, the main tactics of weight control came down to a rigorous calculation of calories, a laborious and rather tedious procedure in terms of execution, and very inaccurate and approximate in terms of results. New data on the different roles of fats, proteins and carbohydrates in the development of overweight allow us to argue that counting calories is far from the best way to lose weight. After all, if the calories contained in fat really contribute to weight gain, then the calories contained in proteins and complex carbohydrates protect us from this increase. A tactic based on reducing fat intake, some feasible restriction of carbohydrates, mainly due to sugar and fructose, with sufficient intake of protein foods would have looked much more rational.
And satisfying, and comfortable, and effective!
And now we are already informed enough to speak directly about non-fat-free nutrition, nutrition that will reliably protect us from weight gain.
So…
Basic techniques and rules for non-fatty nutrition:
* If the products contain little fat (less than 1-5%) 1, and are not very sweet, then their consumption can not be controlled. The body perfectly "knows" their norm and itself. Such classic non-fatty foods include low-fat varieties of meat, fish, cottage cheese, milk and dairy products, bread, pasta, cereals, potatoes, vegetables, greens. It is easy to see that if our diet consisted only of these types of foods, we would not starve to death.
[1] Of course, here we must focus on the standard portion. If a portion of lean meat of 100 grams is about 5 g of fat, then a portion of fat milk (5%) - 200-300 ml will already contain up to 15 g of fat.
* Fatty foods are high fat foods. With their uncontrolled consumption, the body’s load of fat will be so great that its excess will inevitably be converted to human fat. Fatty foods include all oils (including vegetable), fatty meats, milk and sour-milk products with a fat content of about 3.5% and above, shortcake and butter dough products, chocolate, cream creams, cream ice cream.
* Those fatty foods that are not very attractive to you, limit significantly. Then you can not really reduce the "favorite" fat content. Do not rush to give up anything “forever”. A glass of 4% fermented baked milk contains the same amount of fat as 1/5 of a standard chocolate bar. And now, forbid yourself chocolate and eat fermented baked milk in glasses?
* Try not to increase fat during cooking. Use more cooked and stewed foods, and, accordingly, less fried foods.
* You can fry on non-stick dishes, on the grill. You can more widely use baking in foil. All these cooking methods reduce its fat content, but not increase it.
* Cook boneless lean meat soups. The fat content of soups can be reduced by several times if the broth is left for several hours in the cold, and then the fat is collected from above.
* Among similar products, give preference to low-fat (low-fat cottage cheese, low-fat mayonnaise, milk up to 1.5% fat, and so on). Everything is decided by the ratio. For example, you used to use fatty cottage cheese more often, although sometimes you took fatty cottage cheese. Now you use non-greasy more often, although sometimes you take oily.
* The easiest way to eat less fat is to eat more lean. Try to be saturated with low-fat or low-fat products, leaving fat-containing foods as delicacies to give food a festive variety. Indeed, how many smoked sausages can be eaten if you are already full, and no one takes it from you, and no one takes it tomorrow?
* Try to eat slowly. This rule should not be turned into dogma, but when you remember this, really, try to eat more slowly! And, first of all, because this way you are more likely to get enough and it is easier for you to control food. There is a good technique that allows you to eat slowly in a natural way. For example, you eat a whole plate of dumplings. Truly tasty only the first, maximum, second. These are you trying. The rest eat automatically. Take a large plate and put on it a little bit of everything - meat, a piece of fish, several types of side dishes, several types of vegetables, sauce. Then involuntarily, moving from piece to piece, you will eat it slowly. After all, every time you will try new food.
* Quite often, organize food, slightly reduce appetite, and rather so-called pre-meal helps to eat more. For 10-15 minutes before the main meals, you can take a sip of a glass of warm water or weakly sweet tea with milk, or a glass of milk. You can eat a small portion of low-fat cottage cheese or curd mixture with ryazhenka and cereals or fruits, or drink a portion of a cocktail for weight loss. Typically, the calorie content of such a portion is two times less than the number of calories by which it is possible to painlessly reduce the main meal. For example, a person usually ate 600 calories of food for lunch. Having a bite of food before eating 50 calories, he then eats 400 calories for lunch. And eats up. Winning - 150 calories! 1
[1] This technique was tested in our studies with “weight loss” mixtures. More on this in the next chapter.
* Reducing the sugar content in food is also quite simple. Of course, provided that you do not try to ban them yourself at all. A person very quickly gets used to using less sugar in drinks. More often uses soft drinks with sugar substitutes. Of bread, it most often uses rye and bran bread, and somewhat less often - white. From cereals, it would be nice to make buckwheat a little more often and a little less often decoy.
The following table also helps to orient in fat intake.
The fat content in the most commonly consumed foods (per 100 grams of product)
Product Fat content
Beef is not fat 5-10
Fat beef up to 30
Meat pork 25-35
Fat 70-75
Cooked sausages (Ostankino, Doctor's, etc.) 25-30 and more
Smoked pork sausages 35-45
Sausages and sausages 25-30
Dumplings with pork minced meat 18-25
Butter and Margarines 75-80
Ghee and cooking oils 92-98
Vegetable oil 95
Mayonnaise 70
Sour cream 25-40
Hard and processed cheeses * 30-50
Sunflower seeds, pumpkin, nuts 30-50
Chocolate 40
Ice cream fifteen
Shortbread 12-25

* The fat content of hard cheeses is calculated by dry solids. The real fat content of fresh cheese is usually 2.5-3 times lower than the table indicator
By the way, note that using this table is much simpler than a multi-page calorie table of products.

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Calories to Calories

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  2. Calories: how much?
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  3. Talk about calories.
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