How to count calories in oatmeal. Learn to count calories and lose weight wisely

Let's get straight to practice.

Scales it is best to choose electronic. So you will know the exact weight. Before buying, the scales are easy to check: take a small object (or several objects), the weight of which you know, and put it on the scale several times. Restart scale and check again. If the number does not change, the scales do not lie. Many manufacturers allow an error of +/- 5 grams. Tables of measures and weights for determining the weight of products are not helpers here: the dish after cooking will need to be weighed to calculate its total calorie content, and then one of your servings.

Scales are best to choose electronic

A collection of calorie tables can be found in any bookstore and will always be at your fingertips. Also, the calorie content of the product is indicated on the package. Numbers may vary slightly in different tables. Choose one table for yourself and use only that one.

All kitchen utensils it is advisable to weigh in advance so that later you can easily subtract the weight of dishes or plates.

In cooking, it is important to remember: calories in water, salt- 0 (zero) kcal. But water adds weight and thus changes the total calorie content of the dish.

The more water you add, the more weight and the fewer calories per 100 grams

The dish you counted once is more no need to count if its composition does not change. Just write down the amount of ingredients you need in your notebook.

And the most important thing - formula to calculate the calorie content in 100 grams of the finished dish:

How to understand the notation in this formula?

A (grams) - the total weight of the finished dish in grams;

B (kcal) - the total calorie content of the products in the finished dish.

How to use this formula?

We multiply two numbers diagonally by each other and divide by the number that is diagonally from X:

H × 100: A= the number of calories in 100 g of your meal.

The formula is not very clear? Let's look at detailed examples of how to apply it in practice.

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 990 kcal: apart from water and salt, which, as we already know, have no calories, we did not add anything else.
4. About 900 g of ready-made porridge is obtained from 300 g of dry rice.
5. We calculate the calorie content of rice porridge in 100 grams according to the formula:

900 g rice porridge = 990 kcal

100 g rice porridge= X kcal

990 × 100: 900 = 110 kcal (990 times 100 divided by 900)

So, our result: 100 grams of rice porridge contains 110 kcal.

According to a similar scheme, we consider the calorie content of boiled pasta, beans, lentils. Before cooking, we weigh dry pasta, consider the calorie content of dry weight. Boil the pasta, drain the water and weigh the finished pasta: the weight will be greater, since the pasta has absorbed the water. Then we count the calorie content in 100 g.

Complex dishes: puree soup and apple sambuc

The calorie content of a multicomponent dish is not much more difficult to calculate than the calorie content of a simple porridge. Let's cook delicious pumpkin puree soup.

100 g of pumpkin puree soup contains 64 kcal

For your convenience, all data is given in the table.

1. The total weight of the products that are needed to make pumpkin puree soup - 2675.
2. Total caloric content of products - 1630.5 kcal.
3. In a deep saucepan, fry the onion in butter, then add the carrots, potatoes and pumpkin cut into small pieces, pour in the milk, add salt. Bring to a boil and simmer over very low heat for 30-40 minutes. After that, grind the vegetables together with milk with a blender into a puree.
4. The weight of the finished dish is 2562 g and contains all the same 1630.5 kcal (I remind you that water evaporates, not calories).
5. According to the formula, we calculate the calorie content of pumpkin soup in 100 g:

In 2562 g of soup = 1630.5 kcal

In 100 grams of soup \u003d X kcal

1630.5 × 100: 2562 = 63.6 kcal (round up to 64 kcal)

100 g of pumpkin puree soup contains 64 kcal.

And don't forget the light dessert. Today we have on the menu Airy Apple Sambuc with amazing cinnamon flavor.

1. The total weight of the products that we need to make apple dessert with cinnamon - 790 g.
2. The total calorie content of these products - 479.4 kcal.
3. Let's make apple sambuc.

Sambuc is a gelled dessert based on beaten egg whites.

Cut the apples into quarters, remove the peel and seeds. We put it in a mold, pour a couple of tablespoons of water on the bottom, cover with foil and bake in the oven at a temperature of 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 to 40-50 ° C, after which we also cool. Using a blender, grind the apples into a puree, add sugar and beat with a whisk (nozzle) 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 minute more. Pour the mass into bowls and put in the refrigerator for 3 hours. Before serving, sprinkle with cinnamon, decorate 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 \u003d X kcal

479.4 × 100: 675 = 71 kcal

100 g of apple sambuca contains 71 kcal.

We fry cutlets, chops and meat in batter

When calculating the calorie content of fried foods, you need to consider one key point: 20% the amount of oil that you pour into the pan is absorbed into the product (cutlets, chops). However, if you fry potatoes, other vegetables, 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 require additional “feeding” all the time. When you stew 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.

Eggplant absorbs oil like a sponge.

I suggest a hearty meal fried chicken fillet with sour cream and garlic sauce.

* 20% of the indicated calorie content of the oil, this is 180 kcal that will be absorbed into the chicken meat. The rest of the oil will remain in the pan.

1. For cooking fried chicken fillet, we need 650 g products.
2. The total calorie content of these products is 768 kcal.
3. Let's start cooking dinner. Cut the chicken fillet lengthwise into two parts and lightly beat off. 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 the ingredients with an immersion blender. The calorie content of sour cream sauce will equal the calorie content of your sour cream: herbs and garlic are very low calorie foods.
4. The weight of the chicken fillet after cooking is about 400 g and contains all the same 768 kcal.
5. Now let's calculate the weight of the 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 batter (flour, milk, egg) to the calorie content of meat and vegetable oil.

And how many calories are in the broth and compote?

When cooking, part of the calories goes into the broth from the products: from fish - 15%, from meat - 20%, fruits - 30%, dumplings, manti and khinkali - 20%. These figures 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 (round up to 64 kcal).

In 1 liter of salmon broth 64 kcal. There are only 6.4 kcal in 100 ml of broth!

Boiled meat and vegetables

Today we have dinner boiled beef, a glass of kefir and a salad. The calorie content of kefir is written on the package, and we will calculate the calorie content of meat and salad ourselves. With a salad, everything is simple: add up the calorie content of all its components. We count meat.

When meat is cooked, about 20% of its calorie content goes into the broth.

Ingredients:
. Beef shoulder (boneless meat) - 1 kg
. Salt

1. 100 g of beef shoulder contains 208 kcal.
2. In 1 kg of a shoulder blade: 208 kcal × 10 = 2080 kcal.
3. After cooking, the weight of the boiled meat is about 700 g: the boiled meat has decreased in volume and weight.
4. When meat is cooked, about 20% of its calorie content goes into the broth, so 2080 kcal - 20% \u003d 416 kcal, that is how much was boiled into the broth from a piece of meat weighing 1 kg, and 1664 kcal left in the meat itself.
5. Now let's calculate the calorie content of boiled beef in 100 g:

700 g of boiled meat = 1664 kcal

100 g of boiled meat \u003d X kcal

1664 × 100: 700 = 237.7 kcal

In 100 grams of boiled beef shoulder 237.7 kcal (round up to 238 kcal).

And in conclusion, I want to give you useful advice: the calorie content of fruit compote (without sugar), broths, coffee and tea (also without sugar), garlic, herbs, and many dry spices are so small that you should not focus on this. You can't drink enough broth in a day to catastrophically go over your calorie intake. And, moreover, you are unlikely to master so much garlic. But if you cook with the use of fats, then you can reduce the calorie content of the first or second courses as follows: after cooking, remove the greasy film from the surface of the dish with a spoon.

Calorie counting may seem complicated only at first glance. Already for the second or third time you will do better, and after a while you will do it automatically.

Now spring is the most beautiful time of the year when nature awakens. I sincerely wish you to feel a fresh mood and cheerfully walk towards the intended goal.

Best regards, Natalie Lissy

Oatmeal is very good for health. It is good in the children's menu, dietary. Prepared from flakes (more often) or flour. Cooked in water or milk. And you can diversify the dish with raisins, dried apricots, fresh fruits, honey, etc. Groats are valuable vegetable proteins and fats. It contains dietary fiber that adsorbs salts of heavy metals. The porridge contains vitamins B, E, PP, calcium, phosphorus, magnesium and iron. And how many calories are in oatmeal boiled in water? What is the calorie content of popular five-minute cereals?

Nutritional value of oatmeal

Let's analyze the caloric content, energy composition of dry oatmeal.

Now let's boil the cereal on the water and see how the energy value changes. How many calories are in porridge?

The classic oatmeal recipe and its calorie content

Necessary products for oatmeal on the water:

• flakes (hercules) - 50 grams;
• salt - a pinch;
• water - 1 glass.

1. Pour water into the pan, put on maximum heat.
2. When it boils, add cereal. Mix.
3. Cook over low heat, stirring occasionally.
4. Porridge thickened a little - salt. And interfere again.
5. You can turn off the fire, cover tightly with a lid and let the flakes reach. Or you can leave the stove on and cook the oatmeal.

Energy value of the dish:

This simple dish on the water will be the perfect breakfast for those who are losing weight, adhering to fasting or separate meals.

Porridge minutes

Many manufacturers of oatmeal pamper consumers with instant products. Fill it in - sweat it for a minute - and you're done. By the way, a lot of people prefer just such products. The frantic pace of modern life, busy work schedule does not leave time for cooking. And some do not know how and do not want to learn how to cook porridge. Oatmeal, which does not require cooking, is made from grains that are flattened into the finest flakes. It is available with and without additives. It is enough to pour boiling water for 5 minutes. And if you cook, then about a minute. Prepared with milk, water or juice. Energy composition analysis:

Calorie content is almost 5 times more than in ordinary porridge.

How to cook "five minutes":

1. Bring water or juice to a boil.
2. Pour in flakes at the rate of 2 parts liquid - 1 part dry product. Mix.
3. After a minute, turn off the heat and tightly cover the dishes with a lid.
4. Darken 5 minutes.

Instant oatmeal can also be poured into yogurt, jelly.

How many calories are eaten

Manufacturers indicate the calorie content of the dry product on the packages. Different manufacturers have different numbers. And for those who count calories, even 10 units will be significant. Not everyone loves porridge. Sometimes you want to flavor them with butter, diversify with raisins, dried fruits or a spoonful of honey. How to count calories in a cooked meal? For the convenience of doing mathematical operations, we will weld a standard oatmeal on water.

1. On the packaging of oatmeal it is written that 100 g contains 305 kcal. Water - 0 kcal.
2. If we cook 100 g of oatmeal, then the porridge will also have 305 kcal.
3. To find out how many calories are eaten, you need to divide the total number by the part of the dish consumed.

Suppose 100 g of dry cereal made 400 g of porridge. We ate 150 g. We make up the proportion: 400 g - 305 kcal (the number of calories does not increase or decrease during cooking); 150 g - x kcal. In one portion that we ate: (150 * 305) / 400 = 114 kcal. By the same principle, the calorie content of porridge with butter, raisins, apples, bananas, etc. is considered.

1. We find the calorie content of the products used. We determine their total calorie content (summarize).
2. We consider the energy value of the finished dish (by output weight).
3. Using proportions, we find the number of calories in 1 serving.

Let's show an example. Components for oatmeal with butter (in brackets - the calorie content in 100 g is multiplied by the amount that is taken for cooking):

• Hercules - 1 cup, 90 g (305 kcal * 0.9 \u003d 274.5 kcal).
• Water - 3 cups, 600 g (0 kcal).
• Butter - 25 g (748 kcal * 0.25 \u003d 187 kcal).

The total calorie content of products for oatmeal with butter is 461.5. The weight of the finished dish is 400 g. 400 g - 461.5 kcal 150 g - x kcal With one serving, we get (150 * 461.5) / 400 = 173 calories.

Ready solutions

We calculated the energy value of popular oatmeal boiled in water. The basis of all the dishes that will be discussed below is oatmeal (1 cup, or 90 grams) and water (3 cups, or 600 grams). The weight of 1 serving is 150 grams. In brackets - the number of ingredients taken for cooking.

1. Oatmeal with raisins (30 g). The total calorie content of products is 351.90 kk. In one serving - 132.
2. With a banana (1 piece - 110 grams). The total energy value is 370.60 kk. In one plate - 139.
3. With strawberries (0.5 cup - 90 grams). All products - 309.60 kk. One serving - 116.1.
4. With sesame seeds (30 grams). The overall indicator is 442.20 kk. In 150 g - 166.
5. With maple syrup (30 grams). The amount of energy in all products is 350.70. In one serving - 131.5.
6. With nuts (50 g). The value of all products is 600. One serving is 225 kk.

Oatmeal is famous for slow carbohydrates. They provide a feeling of satiety for a long time and do not deposit in the fat depot. And so that porridge on the water is not tasteless, add berries, nuts, seeds, dried fruits. Delicious additives do not greatly affect the calorie content.

1. The simplest: calculate the calorie content prepared buckwheat porridge

Almost all cereals tend to boil and increase in volume. This calculation is based on the principle: we take less, we do more.

So, we cook buckwheat porridge.

Remember that the calorie content indicated on the product package is the calorie content per 100 g of dry (raw) product. And how much it will turn out in your porridge or pasta, only you know. Much depends on how you cook it and what is the overall dish weight receive.

Calorie content of buckwheat per 100 g dry product equal to 335 kcal. Protein content 12.6 g, fat 3.3 g, carbohydrates 62.1 g.

Water has no calories.

For example, we cook 200 grams of cereal and get 400 buckwheat porridge (numbers are approximate).

200 gr of dry buckwheat \u003d 335 x 2 \u003d 670 kcal.

400 gr finished cereals (without oil) will contain all the same 670 kcal. Why? Because calories do not increase in quantity during cooking, and water still does not contain calories 😉

How many meals will you eat 400 gr porridge? Let's say a serving is 150 gr. Let's calculate the calorie content of this portion using the proportion method:

400 gr porridge(whole volume) = 670 kcal

150 gr porridge(1 serving) = X kcal

(150 x 670): 400 = 251 kcal per serving

In the same way, we count the BJU of all prepared porridge (and not just porridge): to calculate the BZHU of all porridge, we multiply these numbers by 2 (because porridge is 200 grams of cereal).

The entire portion of porridge in 400 grams contains:

Proteins - 12.6 x 2 \u003d 25.2 g

Fats - 3.3 x 2 \u003d 6.6 g

Carbohydrates - 62.1 x 2 \u003d 124.2 g

In 100g of finished porridge, BJU will be 6.3 - 1.7 - 31 gr.

Separately, we calculate similarly for a portion of BJU.

The turn came to complex dishes. We all prepare the first, second and compote. And compote will also be considered somewhat difficult if it consists not only of fruits or berries.

Let's cook beef borscht!

Given ingredients:

Beef shoulder blade - 400 gr (110 kcal x 4 = 440 kcal)

White cabbage - 400 gr (27 kcal x 4 = 108 kcal)

Potatoes - 400 gr (80 kcal x 4 = 240 kcal)

Onion - 300 gr (41 kcal x 3 = 123 kcal)

Carrots - 150 gr (37 kcal x 1.5 = 56 kcal)

Sweet pepper - 150 gr (27 kcal x 1.5 = 41 kcal)

Tomatoes - 150 gr (23 kcal x 1.5 = 35 kcal)

Tomato paste - 50 gr (99 kcal x 0.5 = 50 kcal)

Vegetable oil - 3 tablespoons (900 kcal x 0.51 \u003d 459 kcal).

We put together what we got. Total for borsch = 1630 kcal.

3650 gr borscht = 1630 kcal

100 gr borscht \u003d X kcal

100 x 1630: 3650 = 45 kcal (round up)

If your serving of borscht is 250 grams, for example, then 45 kcal x 2.5 = 113 kcal.

Approximately 20% of the oil that you pour into the pan is absorbed into the product itself, some of the oil burns, some evaporates and another part remains unchanged in the pan.

For example, we have a piece of chicken weighing 200 grams and 30 gr sunflower oil. 20% off 30 gr oil is 6 gr. Thus, to the calorie content of chicken, we add calorie content 6 gr sunflower oil.

1) 200 grams of chicken breast: 116 kcal x 2 = 232 kcal

2)6 gr oil: 900 kcal x 0.06 = 54 kcal

3) 232 + 54 = 286 kcal.

So, in a piece of fried chicken weighing 200 grams there will be 286 kcal.

You think the cutlets are exactly the same, there is no difference.

If you want to fry something in batter, then: the calorie content of the raw product + the calorie content of the batter (flour, eggs, and so on) + 20% of the amount of oil used.

If you stewed vegetables with oil, then oil count whatever you poured. It didn’t go anywhere, but remained in the vegetables.

In fact, everything is not very difficult and you need to try once. Write down all your counted meals. Once already calculated, we no longer consider, but take into account from our records. So pay close attention to each dish the first time. If you eat something at a party, also take your calories, even if you know that the hostess of the house cooks differently. If you are still not completely sure, count the calories again.

For example, 100 grams of beef shoulder contains 110 kcal + 1 liter of water. 20% of 110 kcal = 22 kcal. Thus, 1 liter of broth contains only 22 kcal. Water has no calories. Tea, coffee, spices, too, can not be counted.

5. And a little more important information

It must be remembered that usually the weight of cooked products is less raw food weight due to frying, frying, respectively, the calorie content per 100 g of the finished product increases.

So boiled-fried:

Meat by 40%

Bird by 30%

Rabbit meat by 25%

Fish by 20%

Languages ​​by 40%

Liver by 30%

The calorie content of pasta and cereals is always indicated in terms of a dry product. The calorie content of porridge is usually no more than 130 kcal per 100 grams. It is a filling and low calorie product. Cutlets: calculate the calorie content of minced meat and all components and add 20% of the oil poured into the pan to it. Divide this calorie content by the number of cutlets (in pieces). It must be remembered that usually the weight of cooked foods is less than the weight of raw foods due to frying, boiling, respectively, the calorie content per 100 g of the finished product increases.

How to count calories?

From this point of view, the increased calorie content of boiled cereals will be more of a plus than a minus, because this is nothing more than the necessary energy, which is fully utilized by the body.

And during the preparation of complex dishes, it also takes no more than 5 minutes to weigh the ingredients, write down the weight, weigh it later and score it in the counter. It's not that hard to count calories. I'm trying to gain weight, so I count the calorie content of products, about a year. There are many different programs that you can use.

Calorie content of cereals (cereals): on water, boiled, on milk (table)

Probably, it was then, even in early childhood, that many people develop an inexplicable hatred of cereals and an unwillingness to include them in their daily diet. However, everyone should eat porridge!

The calorie content of cereals in dry form is from 300 to 350 kilocalories per 100 grams. Such a high energy value has made cereals indispensable during all the centuries of human history. The source of calories in cereals are complex carbohydrates. Whole grains that are friable and boiled will be the slowest to digest. Grains should be consumed in moderation. Semolina porridge on water contains 80 kilocalories per 100 grams. The greatest amount of fat contains oatmeal (about 7.5% of the mass). Nuts, honey, many dried fruits contain a lot of calories (more than 400 kilocalories per 100 grams). The calorie content of cereals without additives is relatively low.

Why is there such a difference in the calorie content of cereals and porridge on the water, and how to calculate the calorie content of porridge? As you know, water has no calories. No, you didn't hear it, that's exactly what it is. Semolina porridge is quite allergenic due to the content of vegetable protein gluten in its composition. Millet porridge helps to remove excess salt from the body, it is a good fat burner. Rice porridge, containing vegetable proteins and starch, is easily absorbed by the body, and is the lowest calorie. Therefore, looking at the porridge calorie table, it is also necessary to take into account their benefits for the body, and already, based on this ratio, think about whether porridge is needed in the daily diet. As for fats, there are very few of them in buckwheat, only 3.3 grams per serving.

The abundance of cereals presented on the shelves of our stores is mainly whole or crushed grains of various cereals, legumes, as well as rice and buckwheat. Cereals are an indispensable product of dietary nutrition, and depending on the method of preparation, they can affect the human body in different ways. So cereals cooked in liquid form have a sparing effect, and crumbly ones help to remove toxins from the intestines. Most domestic nutritionists consider buckwheat the most useful, given its mineral composition. The remaining cereals, although inferior to buckwheat and oatmeal in a number of indicators, each of them has certain advantages.

Calorie composition

Grains are high in calories, and that's true. In boiled form, cereals significantly lose calories.

The entire volume of cooked rice porridge will have a calorie content of 990 kcal: apart from water and salt, in which, as we already know, there are no calories, we did not add anything else.4. According to a similar scheme, we consider the calorie content of boiled pasta, beans, lentils. 1. The total weight of the products that are needed to make pumpkin puree soup is 2675 g.2. The total calorie content of products is 1630.5 kcal.3. The weight of the finished dish is 2562 g and contains all the same 1630.5 kcal (I remind you that water evaporates, not calories) .5.

The composition of cereals includes slow carbohydrates. Slow carbohydrates contained in cereals are not stored in the body in the form of fats, but are completely absorbed, maintaining a feeling of satiety and energy balance. That is why cereals are a valuable dietary product.

If the first dish with meat is cooked, then its calorie content is also distributed to the finished dish and when weighing, we take the total calorie content. 20% (50%) of the calorie content of the oil on which it was cooked is added to the resulting calorie content of the product. The resulting calorie content is multiplied by 0.2. Next, the weight of the finished broth is recognized, the resulting calorie content is distributed over the entire weight of the broth. To determine the calorie content, you need to weigh the fruit in its raw form, according to the weight obtained, find out the calorie content of the product.

1. To prepare fried chicken fillet, we need 650 g of products.2. The calorie content of sour cream sauce will equal the calorie content of your sour cream: greens and garlic are very low calorie foods. The weight of the chicken fillet after cooking is about 400 g and contains all the same 768 kcal.5.

After cooking, the weight of the boiled meat is about 700 g: the boiled meat has decreased in volume and weight.4. You can't drink enough broth in a day to catastrophically go over your calorie intake.

If you open any calorie counter, then you will see that with raw ingredients like oatmeal, chicken fillet, cabbage, etc. Plus, the calorie content of vegetables and their fiber content can vary greatly. The more liquid you add, the more porridge you get, while the calorie content of cereals remains the same. Counting the dry weight of a cereal does not mean that you have to cook each serving separately.

Before calculating the calorie content of porridge, cook the required amount. Remember that the calorie content of porridge will depend on what you cook it on. Before you calculate the calorie content of porridge, read on a pack of cereals how many calories it contains. Calculating the calorie content of porridge is not difficult, you just need to understand the calculation method.

In order for porridge to benefit the body, and not extra pounds, it must be properly prepared and consumed.

Regular consumption of various types of cereals improves the functioning of the gastrointestinal tract, cleanses the body of toxins and toxins, and also saturates it with vitamins, fiber and carbohydrates. The calorie content of cereals is not the lowest, but even this makes it possible not to exclude them from the diet.

In order to benefit from the dish and not to acquire extra pounds, you should understand the features of their energy value.

What determines the calorie content of cereals

A large number of calories due to the presence of complex carbohydrates and fatty acids. The maximum content of useful substances, vitamins and microelements is in those cereals that have undergone minimal processing.

Before selling, some types are steamed, polished and crushed. As a result, they become less useful, and more calories. So, in oatmeal there are 366 kcal per 100 grams, and in the oatmeal itself 303.

Calorie content of different types of cereals in dry form

The most high-calorie are rice, millet and semolina.

The popular white rice is considered by nutritionists to be unsuitable for dietary nutrition. It is better to use brown instead.

Least of all calories in buckwheat and oatmeal. Their energy value barely exceeds the threshold of 300 cal.

Calorie content of different types of cereals in finished form

The initial calorie content of dry cereals cannot accurately determine the energy value of the finished dish due to many additional factors.

The product is not consumed raw. Boiling on water leads to the fact that the grains swell, become heavier and change their consistency. Therefore, 100 grams of porridge with water and no additives will have fewer calories than 100 grams of dry cereal. And adding certain foods to the dish - for example, milk - will increase the calorie content.

Also add calories:

• sugar;
• spices;
• oil.

The dietary menu involves cooking cereals with water and without additives.

Calorie table of boiled cereals

By replacing water with milk, even skim milk, a dish with a higher calorie content is obtained.

Calorie table of cereals in milk per 100 g

Sugar and butter will make porridge more high-calorie. The calorie content of sugar is 400 kcal / 100g, and in 100 grams of butter there are 750 kcal.

1. Eat cereals in the morning or lunch time.
2. In the diet menu, do not add salt, sugar and spices to the dish.
3. Cooking cereals in water.
4. Alternate cereals.

Grain diet

Nutritionists have developed a special diet, which is called cereal or grain.

It lasts 7 days. You can choose one type of cereal and eat only it, or you can change cereals daily. In both options, the body receives the necessary amount of nutrients and gets rid of extra pounds.

Basic Rules:

1. Cook exclusively with water.
2. Exclude additives in the form of salt, sugar, as well as possible ways to affect the taste.
3. Drink at least 2 liters of water per day. Additionally, green tea is also allowed without sugar.

It is optimal to use buckwheat, oats, millet, all types of rice, except white, red lentils. Cereals and semolina are not suitable. As an exception, 1 teaspoon of honey can be added to the morning portion. It is allowed to use 100 ml of fat-free kefir, 1 apple and 100 ml of vegetable broth.

Cooking porridge is a little different than usual. Soak a glass of cereal overnight. Drain the water in the morning and add fresh water. Boil the swollen grains for 4-6 minutes and you can use it. The resulting portion is the daily norm, which must be divided into 4-5 equal parts.

In one week, with the help of this method of nutrition, toxins and toxins will leave the body, sugar levels will normalize, cholesterol levels will decrease and metabolic processes will be activated. The body will receive a strong charge of vivacity and an impetus to proper functioning.

You need to get out of cereals in stages. Every 2-3 days adding new fruits, vegetables, after that they introduce meat. At the same time, it is recommended to return a small amount of salt to the diet. It does not allow fluid to be quickly excreted from the body and thus helps maintain water balance.