Nutritionists have come up with many diets. It is known that athletes eat as often as possible. Sometimes it comes to 9 times a day, including protein intake. Joe Vader called for eating exclusively natural food. In his own phenomenal work on the basics of bodybuilding, the trainer of champions explained this by the presence of preservatives in typical products that destroy the intestinal microflora. Hiromi Shinya claims that even after gastric surgery it is allowed to eat sushi according to the nutritional rules. Two ideologists from the West and the East echo each other, but the doctor from the Land of the Rising Sun relies on enzymes that perform a decisive function in the body. Culinary processing of food destroys some of the nutrients. Let's look at how a calorie counting kitchen scale relates to these facts.
Brief summary of recommendations
In order to successfully and correctly count calories in borscht, soups, casseroles and other dishes, you will need the following: kitchen scales, calorie tables, calculator, notepad and pen.
It is best to choose electronic scales This way you will know the exact weight. It's easy to test the scale before purchasing: take a small object (or several objects) whose weight you know and place it on the scale several times. Reboot the scale and test again. If the number does not change, the scales are not lying. Many manufacturers allow an error of +/- 5 grams. Tables of weights and measures for determining the weight of food are not helpful here: after cooking, you will need to weigh the dish in order to calculate its total calorie content, and then your one serving.
It is best to choose electronic scales
A collection of calorie tables can be found in any bookstore, and you will always have it at hand. The calorie content of the product is also indicated on the packaging. The numbers may vary slightly in different tables. Choose one table for yourself and use only that one.
all kitchen utensils in advance, so that later you can easily subtract the weight of the dishes or plates.
When preparing dishes, it is important to remember: the calorie content of water and salt is 0 (zero) kcal. But water adds weight and thereby changes the overall calorie content of the dish.
The more water you add, the more weight and the fewer calories per 100 grams
A dish that you have counted once does not need to be counted unless its composition changes. Just write down the quantities of ingredients you need in your notebook.
And most importantly, the formula for calculating the calorie content in 100 grams of a finished dish:
| A grams = B kcal 100 grams = X kcal |
How to understand the symbols in this formula?
• A (grams) – total weight of the finished dish in grams;
• B (kcal) – total calorie content of food in the finished dish.
How to use this formula?
We multiply the two numbers diagonally by each other and divide by the number that is diagonally with X:
B × 100: A = the number of calories in 100 g of the dish you prepared.
Is the formula not very clear? Let's look at detailed examples of how to apply it in practice.
Operating rules
When using scales, it is better to follow the manufacturer's recommendations and carefully read the instructions. Here are some simple rules to protect your device from damage:
- Avoid spilling liquid on the scale. Do not wash them under the tap.
- Do not place the scales next to equipment that gives off heat or leave them in direct sunlight.
- Protect the device from falling.
- Do not leave the scale near a microwave oven, phones, tablets or other devices that emit electromagnetic radiation.
- Do not press the buttons too hard: this will not improve the result, but it will damage the rubber gaskets.
- Do not overload the device beyond the specified limit.
- If there is a breakdown, you should contact a technician rather than try to fix the problem yourself.
Simple dishes: porridge
Let's start with a simple dish and calculate the calorie content of ordinary rice porridge.
100 grams of rice porridge contains 110 kcal
Ingredients: • Rice – 300 g • Water • Salt
1. 100 grams of dry rice contains 330 kcal. 2. For our porridge, we took 300 g of cereal: 330 kcal × 3 = 990 kcal. 3. The entire volume of cooked rice porridge will have a calorie content of 990 kcal : except for water and salt, which, as we already know, have no calories, we did not add anything else. 4. From 300 g of dry rice you get about 900 g of ready-made porridge . 5. Using the formula, we calculate the calorie content of rice porridge per 100 grams:
900 g rice porridge = 990 kcal
100 g rice porridge = X kcal
990 × 100: 900 = 110 kcal (990 multiplied by 100 and divided by 900)
So, our result: 100 grams of rice porridge contains 110 kcal.
Using a similar scheme, we calculate the calorie content of boiled pasta, beans, and lentils. Before cooking, weigh the dry pasta and calculate the calorie content of the dry weight. Boil the pasta, drain the water and weigh the finished pasta: the weight will be greater because the pasta has absorbed water. Then we calculate the calorie content per 100 g.
Gadgets for healthy eating
Electronic cutlery
- This invention will allow you to control the process of eating, making it complete and measured. The device is based on a golden rule, which states that a person should leave the table a little hungry, since the signal about the fullness of the stomach, as a rule, is somewhat delayed.
Smart cutlery
The authors of the project calculated that during a full meal, a person lifts his fork on average about 75 times. This value is programmed into the device and after using the limit, a signal is given to indicate the end of the meal.
The frequency of swinging the fork is also taken into account; when quickly eating a dish, the electronic gadget will remind you of “indecent behavior.” The price of an electronic guard varies depending on the manufacturer and the quality of the product (see also the article How to choose an electronic kitchen scale: features and differences).
Stylish dishes to maintain your figure
- Overeating is generally a bad human habit. Not only does it go side by side with fullness, but with a full stomach, activity and performance decrease, and the reaction becomes dulled. In order to keep us from this, tableware designers offer their own option - plates with drawn portion boundaries for men and women (photo). It is in these proportions that breakfast, lunch and dinner should be divided.
"Plate for two"
Advice! If you are going to visit, you are not sure that you can refrain from overeating, eat one or two boiled eggs before going out. The feeling of fullness will help you resist even the most delicious dishes.
And after the party, you won’t need to go on fasting days or exhaust yourself with workouts in the gym until exhaustion.
Beauty and health are inseparable concepts
Complex dishes: cream soup and apple sambuca
Calorie content of a multi-component dish is not much more difficult to calculate than the calorie content of simple porridge. Let's prepare a hearty pumpkin puree soup .
100 g of pumpkin puree soup contains 64 kcal. For your convenience, all data is given in the table.
| Product | Product weight | Calorie content per 100 grams | Calorie weight of the product according to the recipe |
| Milk 3.5% | 1 l (1000 ml) | 61 kcal | 610 kcal |
| Potato | 700 g | 80 kcal | 560 kcal |
| Pumpkin | 700 g | 25 kcal | 175 kcal |
| Bulb onions | 150 g | 41 kcal | 61.5 kcal |
| Carrot | 100 g | 37 kcal | 37 kcal |
| Butter 82.5% | 25 g | 748 kcal | 187 kcal |
| Salt | taste | 0 kcal | 0 kcal |
| Total: | 2675 g | 1630.5 kcal |
1. The total weight of products needed to prepare pumpkin puree soup is 2675 g . 2. The total caloric content of products is 1630.5 kcal . 3. In a deep saucepan, fry the onion in butter, then add carrots, potatoes and pumpkin cut into small pieces, pour in milk, add salt. Bring to a boil and simmer over very low heat for 30–40 minutes. After this, grind the vegetables together with milk in a blender into a puree. 4. The weight of the finished dish is 2562 g and contains the same 1630.5 kcal (I remind you that water evaporates, not calories) . 5. Using the formula, we calculate the calorie content of pumpkin soup per 100 g:
In 2562 g of soup = 1630.5 kcal
100 grams of soup = X kcal
1630.5 × 100: 2562 = 63.6 kcal (rounded to 64 kcal)
100 g of pumpkin puree soup contains 64 kcal.
And let's not forget about light dessert. Today we have on the menu airy apple sambuca with a stunning aroma of cinnamon.
| Product | Product weight | Calorie content per 100 grams | Calorie weight of the product according to the recipe |
| Apples (peeled and seeded) | 500 g | 37 kcal | 185 kcal |
| Water | 150 ml | 0 kcal | 0 kcal |
| Sugar | 60 g | 379 kcal | 227.4 kcal |
| Egg white | 2 pcs. (70 g) | 45 kcal | 31.5 kcal |
| Gelatin | 10 g | 355 kcal | 35.5 kcal |
| Total: | 790 g | 479.4 kcal |
1. The total weight of the products that we will need to prepare the apple dessert with cinnamon is 790 g . 2. The total calorie content of these products is 479.4 kcal . 3. Let's prepare apple sambuca.
Sambuca is a gelled dessert based on whipped egg whites. Cut the apples into quarters, peel and remove seeds.
Place in a mold, pour a couple of tablespoons of water into the bottom, cover with foil and bake in the oven at 180°C for about 25–30 minutes (until soft). Cool the finished apples, and in the meantime, dissolve the gelatin as indicated on the package and heat it to 40–50°C, after which we also cool it. Grind the apples into puree using a blender, add sugar and beat with a whisk (attachment) or mixer for about 1 minute. Then add egg whites to the apples, beat for at least 5 minutes: the mass will turn white and increase in volume. Then pour in the gelatin and beat for about 1 more minute. Pour the mixture into bowls and place in the refrigerator for 3 hours. Before serving, sprinkle with cinnamon and garnish with apple slices and a sprig of mint. 4. The weight of the finished dessert is about 675 g and contains 479.4 kcal. 5. Let’s calculate the calorie content of apple sambuca in 100 g:
675 g of dessert = 479.4 kcal
100 g of dessert = X kcal
479.4 × 100: 675 = 71 kcal
100 g of apple sambuca contains 71 kcal.
Daily calorie intake for women and men
For each person there is a certain norm of calories that must enter the body per day in order for it to gradually begin to lose weight. There are certain formulas that you can use.
Calculation of daily calorie intake
The Mifflin-San Geor formula is recognized as one of the most effective. For women it looks like this: 10 x 00 (weight in kilograms) x 00 (height in centimeters) ¬¬ - 5 x 00 (age) - 161. The result obtained is additionally multiplied by the physical activity coefficient, which varies depending on the degree of intensity sports:
- 1.9 – daily physical activity in the gym or at home (physical work is also taken into account);
- 1.725 – daily intense physical activity;
- 1.6375 – daily fitness classes;
- 1.550 – regular physical activity 5 times for 7 days;
- 1.4625 – fitness 5 times a week;
- 1.375 – fitness three times a week;
- 1.2 – no load or minimal load.
Daily calorie intake
For men, this formula looks different: 10 x 00 (weight in kilograms) + 6.25 x 00 (height in centimeters) – 5 x 00 (age) + 5. The resulting value, as in the first case, is multiplied by the corresponding physical activity coefficient.
Now, knowing your daily calorie intake, you can always control your weight gain. It's simple and easy. And such a kitchen assistant greatly simplifies the process of preparing food according to recipes, which often require a certain amount of food in grams.
Fry cutlets, chops and meat in batter
When calculating the calorie content of fried foods, you need to consider one key point: 20% of the amount of oil that you pour into the pan is absorbed into the product (cutlets, chops). However, if you fry potatoes, other vegetables, or flour products, do not lose sight of the fact that these dishes absorb almost 100% oil . This is especially true for zucchini, eggplant, pancakes, pancakes: they absorb oil like a sponge and always require additional “feeding”. When you sauté vegetables with oil, all the oil ends up in your stew. In this case, you need to take into account all the fats used in cooking.
Eggplants absorb oil like a sponge.
I suggest you have a hearty lunch of fried chicken fillet with sour cream and garlic sauce .
| Product | Product weight | Calorie content per 100 grams | Calorie weight of the product according to the recipe |
| Chicken breast fillet | 500 g | 116 kcal | 580 kcal |
| Lemon juice | 50 ml | 16 kcal | 8 kcal |
| Vegetable oil | 100 ml | 900 kcal – 20%* | 180 kcal |
| Salt pepper | taste | ||
| Total: | 650 g | 768 kcal |
*20% of the indicated calorie content of the oil is 180 kcal, which will be absorbed into the chicken meat. The rest of the oil will remain in the pan.
1. To prepare fried chicken fillet we need 650 g of ingredients. 2. The total calorie content of these products is 768 kcal . 3. Let's start preparing lunch. Cut the chicken fillet lengthwise into two parts and lightly beat it. Salt, pepper, sprinkle with lemon juice and leave to marinate for 20-30 minutes. Then fry in vegetable oil on both sides until golden brown. Let's prepare the sauce for the chicken fillet. Ingredients to taste in the quantities you need: sour cream, garlic, herbs, salt. Squeeze the garlic through a press, finely chop the greens, combine with sour cream, add salt and mix. Or grind all ingredients with an immersion blender. The calorie content of sour cream sauce will be equal to the calorie content of your sour cream: greens and garlic are very low-calorie foods. 4. The weight of chicken fillet after cooking is about 400 g and contains the same 768 kcal . 5. Now let’s calculate the weight of fried chicken fillet in 100 g using the formula:
400 g fried chicken = 768 kcal
100 g fried chicken = X kcal
768 × 100: 400 = 192 kcal
In 100 g of fried chicken fillet we have 192 kcal (excluding the calorie content of sour cream sauce).
If you want to cook meat in batter, then you need to add the calorie content of the batter (flour, milk, egg) to the calorie content of meat and vegetable oil.
Diet Basics
Proteins, fats and carbohydrates were initially discovered. Then scientists came to an amazing fact. Nutrients - proteins, fats and carbohydrates - are not equal. The world learned that Makfa pasta is made from whole durum wheat. Therefore, the products are filled with slow carbohydrates, useful during training, gradually releasing the potential of food and giving the athlete energy.
Fats are not all the same. Animal varieties tend to be deposited under the skin; butter and lard should not be eaten at night. And vegetable fats are used as a source of energy and are useful to the body during the day. Researchers were not satisfied and discovered a number of groups of essential fats from the Omega series, which have an impact on metabolism and ensure the growth of muscle mass. Professional athletes know how to count calories, but they eat fish oil and exotic ingredients: flaxseed oil, blackcurrant seed oil.
The squirrels saved a surprise for the scientists. They consist of 25 amino acids; a product that is similar in composition to body proteins is healthier for humans. Nutritionists advise to strictly avoid eating meat. In ancient China, they even practiced execution: the condemned person was fed only boiled meat. After some time, the doomed man died in terrible agony. The dangers of meat are noted by doctors and trainers, for example, Joe Weider. If you try, you will find equivalent products from the plant world as replacements: legumes, seeds, nuts.
Doesn't mean potatoes or pasta are useless. Before a hard workout, they will fill the body with energy, which the athlete must quickly use up.
By the way, when creating a diet, consider an interesting fact. If you do not consume animal fats at all, it causes premature graying of hair (similar to arsenic). The absence of a component unknown to science causes the destruction of the coloring pigment with the ensuing consequences.
For the discovery of vitamins, humanity should be grateful not so much to Dr. Lind, thanks to whom every sailor received:
- nickname: lemongrass;
- a dose of lemon in the ship's rations;
- complete relief from scurvy while swimming,
how much for the Russian scientist who, at the end of the 19th century, fed mice proteins, fats and carbohydrates, excluding natural products, after which the experimental subjects died. It became clear that calorie counting does not provide the correct diet and necessary components (nutrients). The study provided the prerequisites for the discovery of vitamin B. In countries where rice was consumed boiled, the widespread disease beriberi developed. Adding bran or rice husk to food cured victims.
So, from different directions, scientists moved towards the discovery of vitamins. It is known that the vast majority of these substances are destroyed during cooking. Finally, the aforementioned Dr. Hiromi Shinya discovered the usefulness of enzymes. And today the world has learned that foods considered healthy are harmful.
- Tea coffee.
- Milk, cheese, cottage cheese, yogurt.
- Beverages.
The Japanese luminary claims that in excessive quantities any of the listed products are harmful.
We recommend starting your path to healthy eating by knowing how scales count calories. The daily diet does not exceed the measured values, depending on age, activity level, gender, weight. When there are more calories in food, a person gets fat.
How many calories are in broth and compote?
When cooking, part of the calories is transferred from the food to the broth: from fish - 15%, from meat - 20%, fruit - 30%, dumplings, manti and khinkali - 20%. These numbers may fluctuate: it all depends on the cooking time of the products.
Let's calculate the calorie content of salmon fish broth. Take a salmon steak weighing 300 g and 1 liter of water. Calorie content of salmon in 100 g = 142 kcal, in 300 g of this fish = 426 kcal (142 × 3).
426 kcal – 15% = 63.9 kcal (rounded to 64 kcal).
1 liter of salmon broth contains 64 kcal . 100 ml of broth contains only 6.4 kcal!
