Diet foods for weight loss: list the table of caloric content

The most useful products for the diet

To lose weight is possible only through proper nutrition. Child and adult it is important to eat healthy foods to support your figure in order. In addition, they saturate the body with vitamins, minerals, nutrients that protect against the occurrence of various diseases.

What foods you can eat when dieting

Diet foods for weight loss

To lose weight at home, not necessarily to use expensive services of specialists. Diet products accessible to all. It is important to cook them properly, provide good Breakfast, a hearty lunch and a moderate dinner. Junk food should be completely avoided. You should consume plenty of fluids – plain water, fruit drinks, fresh juices, green tea, unsweetened fruit compote.

The product group that you want to include in the menu for each day:

  • All non-starchy vegetables. Potatoes it is better to postpone into the far corner.
  • Fish and seafood: low-fat and medium-chain fatty. The inhabitants of the deep, squid, shrimp.
  • Dairy products: cheese, cheese, yogurt, milk, cheese. Try to buy in a store natural food with the least sugar. If there is none (a common phenomenon for Moscow and big cities), order dietary meals on specialized websites via the Internet. Many companies offer home delivery.
  • Meat, poultry: beef, veal, chicken, quail, Turkey, rabbit, nutria. These diet foods give the body protein.
  • Fruits and berries: almost everything, except bananas and grapes. Useful for child health dried fruit, but should eat very little – due to the high energy value.
  • Nuts, seeds. Not low-calorie foods, but very useful and in some cases therapeutic.

The list of healthy foods for weight loss

Oatmeal with fruit

Sorry, but marshmallows, sausage and other hazards not included in the list. You can see the top 3 diet product:

  1. Sprouted cereal grains (wheat, oats, rye). They are rich in vitamin A, b group, C, magnesium, iodine, zinc, phosphorus, calcium. Along with grains in the body gets the enzymes that promote normal digestion. In day it is necessary to eat 2 tablespoons of product.
  2. Honey herb (stevia) to replace sugar. Half reduces calorie sweet dishes, which is very valuable for lovers of homemade cakes or sweet tea.
  3. Broccoli. Product with surprisingly low calorie and high nutritional properties. Cabbage inhibits the growth of cancer cells and stops the disease.

Broccoli in the diet for weight loss

Table calorie foods

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Product name Caloric value per 100 g
Milk and dairy products
Acidophilus 3,2% 59
Acidophilus, 1% 40
Acidophilus milk, low-fat 31
Varenets 2.5% fat 53
Yogurt 1.5% fat 57
Yogurt 3.2% fat 68
Yogurt 6,0% fat 92
1% yogurt 40
Kefir 2.5% fat 53
Kefir 3.2% fat 59
Yogurt, low-fat 31
Goat milk 66,7
Cow milk, protein 1% 52
Cow milk, skim 0,5% 30,8
The sheep’s milk 109,7
Pasteurized milk 3.2% fat 60
The milk is pasteurized, 3.5% fat 62
Pasteurized milk low-fat 32
Pasteurized milk, 1,5% fat 45
The milk is pasteurized, 2.5% fat 54
Sterilized milk 3.2% fat 60
Sterilized milk 3.5% fat 63
Yogurt «Mechnikov» of 4.0% fat 66
Sour «Citrus» 2.5% fat 76
Yogurt 2.5% fat 53
Yogurt 3.2% fat 59
Yogurt, 1% 40
Yogurt, low-fat 30
Ryazhenka 2,5% of fat 54
Fermented baked milk at 4.0% fat 67
Ryazhenka 6,0% fat 85
Fermented baked milk, 1% 40
Cream, pasteurised 10,0% fat 119
Cream, pasteurised 20,0% fat 207
Cream, pasteurised 35,0% fat 337
Cream, pasteurised 8,0% fat 102
Cream sterilized with 10.0% fat 119
Cream sterilized 25,0% fat 251
Cream 20% fat 205
Cream 35% fat 335,8
Sour cream 10,0% fat 119
Sour cream 15,0% fat 162
Sour cream 20,0% fat 206
Sour cream 25,0% fat 250
Sour cream 30,0% fat 293
Sour cream, 36% fat 291,2
Sour cream, 40% fat 291,2
Cheese whey 62,5
Cottage cheese whey 18,1
Cheese Was 155.3
Cheese «Steak» of 2.0% fat 114
Fat cottage cheese 18,0% fat 236
Cheese soft diet 11,0% fat 178
Soft dietary curd 4,0% 136
Cheese soft diet, low-fat 110
Cottage cheese low-fat 0,6% 110
Curd bold 9,0% 169
Cheese, cottage Creamed Was 155.3
Meat and poultry
Lamb 202,9
Beef of 1 category 218
Beef 2 categories 168
Rabbit meat 183
Meat, lamb 191,7
Pork products 109
Bacon Pork 318
Pork fat 491
Pork meat 357
Beef of 1 category 97
Veal 2 categories 89
Broilers (chickens), category 1 220
Broilers (chickens) category 2 180
Geese 1 category 412
Geese 2 categories 317
The goslings category 1 325,6
Goslings were 2 categories 207.8 U.S.
Turkey 1 category 276
Turkey 2nd category 194
Turkeys 1 category Kt 182.8
Turkeys 2 categories 134,1
Chicken breast (fillet) 113
Chicken 184,6
Chicken category 1 238
Chicken 2 category 159
Chicken, boneless skinless 241
Partridge 253,9
Quail 239,4
The goose liver 411,8
Turkey liver 276
Chicken liver 139,9
Liver duck 405,2
Heart chicken Is 158.9
Duck 1 category 405
Duck 2 category 287
Ducks 1 category 308,8
Ducklings 2 categories 225
Chickens Of 139.7
Fish and seafood
Balyk sturgeon 194
Beluga 147
Salmon 147
Beluga caviar granular 237
Caviar 230
Granular salmon ROE 251
Caviar mintaeva breakdown 131
Granular sturgeon caviar 203
Pressed caviar sturgeon 236
The stellate sturgeon caviar granular 221
Cod ROE 115
Squid 74
Flounder 83
Carp 87
Carp 110
Chum 138
Mullet 124
Whale meat 119
Crabs boiled 96
Shrimp 97
Bream 105
Salmon 201
Mussels cooked 50
Pollock 73
Capelin 157
Seaweed 5
Burbot 80
Grouper 117
Perch river 82
Sturgeon 163
Octopus 73
Halibut 102
Cod liver oil 610
Roach 110
Sea Crawfish (spiny lobster, lobster) 89
Crayfish river 76
Saira 182
Sardine 169
Stellate 160
Herring 161
Mackerel 181
Som 143
Mackerel 119
Sturgeon 122
Sudak 84
Cod 78
Tuna 101
Acne sea 93
Acne 332
Oysters 95
Trout 97
Heck 86
Sprats in oil 363
Pike 82
IDE 81
Vegetables and herbs
Eggplant 24
Rutabaga 34
Daikon 21
Zucchini 23
Cabbage 27
Broccoli 28
Brussels sprouts 43
Sauerkraut 19
Kohlrabi 42
Cabbage, red, 24
Cabbage 12
Cauliflower 30
Potatoes 80
New potatoes 61
Sweet potatoes (yams) 61
Dried potatoes 298
Watercress 11
Canned sweet corn 119
Green onions 19
Leek 33
Onion 41
Dried onions 219
Chard 19
Olives 166
Carrots 32
Cucumber 15
Olives 115
Paprika 289
Pasternak 47
Squash 19
Pepper green sweet 26
Red bell pepper 27
Parsley 47
Parsley (root) 49
Rhubarb 13
Radishes 19
Radish 35
Turnips 30
Arugula 25
Salad 12
Beets 40
Celery 12
Celery (root) 32
Celery (root) dried 186
Tomato 20
Jerusalem artichoke 61
Turnips 28
Pumpkin 28
Dill 38
Fennel 31
Hell 56
Zucchini 16
Ramsons 35
Garlic 143
Spinach 22
Sorrel 19
Fruits and berries
Apricots 44
Avocado 160
Quince 48
Plum 34
Pineapple 52
Orange 43
Watermelon 27
Banana 96
Barberry 29,6
Hawthorn 52,5
Cranberries 46
Elder 73
Grapes 72
Cherry 52
Blueberries 39
Garnet 72
Grapefruit 35
Pear 47
Melon 35
BlackBerry 34
Honeysuckle 30
Strawberries (garden), strawberry 41
Saskatoon 45
Kalina 26,3
Kiwi 47
Dogwood 40,4
Raisins 37,5
Cranberry 28
Raspberry 26,3
Stone bramble 0
Gooseberry 45
Lemon 34
Lemongrass 11.1 V
Raspberry 46
Mandarin 38
Mirabel 38,1
Juniper 116,3
Cloudberry 40
Medlar 52,5
Sea buckthorn 82
Peach 45
Garden red Rowan 50
Aronia 55
Drain (garden) 49
White currants 42
Red currants 43
Black currants 44
Turn 54
Dates 292
Persimmon 67
Cherry 52
Blueberries 44
Mulberry 50,4
Briar 109
Apples 47
Grains and legumes
Beans 58
Hercules 355
Peas shelled 323
Peas whole 303
Buckwheat unground 329
Buckwheat 326
Corn grits 325
Semolina 326
Oatmeal 345
Pearl barley 324
Wheat «Poltava» groats 325
Millet 334
Rice cereal 323
Soy 395
Oatmeal 357
Beans 309
Lentils 310
Barley grits 322
Bakery products
Baguette 262
Simple bagels 311
Bagels butter 348
A loaf of sliced 262
Ukrainian bagels with poppy seeds 335,5
White bread with whey 335,5
Roll Cherkizovsky 335,5
Bun calories 337
Books 339
Crackers with bran 416
Lavash Armenian 236
Records of whole-ground wheat 342
Baking ordinary 301
Butter products 335,5
Crackers vanilla 335,5
Rye crackers 335,5
Crackers creamy 399
Drying is easy 339
Bread Borodino 201
Wheat bread 213,6
Rye bread 165,4
Rye-wheat bread 335,5
Rye bread 310
Mushrooms, nuts and dried fruits
White mushrooms 30
Oyster mushrooms 38
Mushrooms 16
Chanterelles 20
Boletus 9
Mushrooms 17
Boletus 31
Aspen 22
Portobello 26
Mushrooms 17
Morels 27
Russula 15
Truffles 51
Dustbunnies 9
Mushrooms 27
Shiitake 34
Peanuts dried 611
Dried bananas 390
Brazil nuts 656
Walnut 654
Dried pears 249
Raisins 264
Raisins, sultanas 279
Chestnut roasted 182
Chestnut fresh 166
Pine nuts 673
Cashews 643
Coconut 354
Dried kumquat 284
Sesame 565
Dried apricots 215
Mac 505
Almonds 649
Peach dried 254
Sunflower seeds 578
Pumpkin seeds 556
Apricots 213
Dates 274
Pistachios 556
Hazelnuts 704
Prunes 231
Dog rose dried 110
Apples dried 231
Eggs
Melange 157
Omelette 184
Scrambled eggs from egg powder 200
Omelette with cheese 342
Omelet with whipped cream 257
Fried eggs 241
Egg powder 542
Turkey egg 165
Chicken egg 157
Eggs (egg whites dry) 336
Eggs (protein)