What are the calorie charts for weight loss

The calorie table that can be used as a reference for weight loss mainly includes the calorie data of five types of foods: common staple foods, meat, vegetables and fruits, dairy products, and snacks. Accurately recording them helps to scientifically control daily energy intake.

1. Main course

Each 100 grams of rice contains about 130 calories, noodles about 280 calories, whole wheat bread 247 calories, and oatmeal 389 calories. It is recommended to prioritize low glycemic index staple foods such as oatmeal and brown rice during weight loss, and avoid excessive intake of refined rice and flour. Coarse grains such as sweet potatoes and corn are also suitable as staple food substitutes, with 86 and 112 calories per 100 grams, respectively.

2. Meat

Chicken breast contains approximately 165 calories per 100 grams, lean beef contains 180 calories, and skinless duck contains 240 calories. Salmon has 208 calories, cod has 82 calories, and shrimp has 99 calories. It is recommended to choose white meat and deep-sea fish, with steaming as the main cooking method and avoiding deep frying. Processing meat products such as sausages at 300 kcal/100g must be strictly controlled.

III. Vegetables and Fruits

Spinach 28 calories, broccoli 34 calories, carrots 41 calories; Apples 52 kcal, bananas 89 kcal, strawberries 32 kcal. Most green leafy vegetables have less than 50 calories and can be consumed in large quantities. High sugar fruits such as durian 150 kcal and lychee 66 kcal need to be limited, and it is recommended to control the total daily fruit intake within 200 grams.

4. Dairy Products

35 kcal/100ml skim milk, 64 kcal whole milk, and 72 kcal sugar free yogurt. Cheese is generally high, such as Cheddar cheese with 402 kcal. During weight loss, low-fat dairy products can be chosen to supplement calcium, with a recommended daily intake of around 300 milliliters. Be careful to avoid sugary yogurt, as some products have calories exceeding 100 kcal/100g.

5. Snacks

Dark chocolate 546 kcal/100g, nuts such as walnuts 654 kcal, melon seeds 582 kcal, should be strictly controlled to not exceed 20 grams per day. Puffed foods generally exceed 500 calories, and candies with 380-450 calories should be avoided. You can choose substitutes such as konjac jelly and sugar free chewing gum that are less than 50 calories to satisfy your cravings. When creating a personalized weight loss calorie chart, it is recommended to use a food scale for accurate measurement and a sports wristband to record the amount consumed. It is advisable to control the total daily calorie intake at 1200-1500 calories and ensure a protein intake of 1.2-1.5 grams per kilogram of body weight. You can download a professional diet management app to assist in recording and regularly consult a nutritionist to adjust your plan, in order to avoid long-term extreme low calorie diets leading to a decrease in basal metabolism. Note that there is a significant difference in calorie content among different cooking methods for similar foods. Boiled vegetables have only one-third the calorie content of stir fried vegetables, and the specific processing method should be noted when recording.