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10 reasons to count calories
1. The basic principle of weight loss
We would like to draw your attention to a simple fact. Whatever sport you do, whatever you eat, you will lose weight only if you burn more calories than you eat.
This is the basic principle of weight loss, so don't believe in 'miraculous' weight loss ads.

2. The effect of writing down what you eat
"Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories."

Jack F. Hollis PhD

3. It's free
Counting calories and using our website is free.
So you don't have to worry whether or not we are trying to sell you something that does not work..

4. It's simple
Calorie counting can be learned quickly. For the first time it can seem difficult, but doing it day after day makes it become simple.
The routine helps a lot and it's easy because of lot of repetitions.
Our main goal is to make the food-tracking process as quick and simple as possible.

5. Motiváció
You can't achieve long-term weight loss in a few weeks. It's difficult to stick to your diet, and your initial enthusiasm will fall.
The best motivation in order to maintain your diet, is to see your progress each day, and yourself getting closer and closer to your goal. You can see your progress on diagrams and other tools with this website.

6. You can combine it with other methods.
Are you on a different diet, or are taking weight loss pills? No problem. You can count your calories whilst using these methods, and keep track of their effect.

7. It's not what you eat, it's how much.
During a 10 week experiment, Mark Haub, a professor of human nutrition, ate only biscuits, cakes and other high-sugar, fat-laden junk food. He lost 27 pounds just through cutting down the amount of food he ate.

8. Teaching effect
You can get used to calorie counting quickly. You will know by heart which meals are good for you and still have low calories, and those foods that seem to be harmless but in fact can still ruin your diet. Counting calories highlights your dietary mistakes, and shows you how to fix them.

9. Global success
Calorie counting is getting more and more popular in the world.
We found out none of the existing softwares are really user friendly and flexible so we created our own.

10. Community
One of greatest things that can help you in reaching your goal can be being in an active community all with the same goals and purposes. Ask questions and share your problems or experiences on our forum or Facebook site.

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Your total calorie balance (from your first day to now) considering you added every food you ate: calorie burning (your plan was kcal). Accordingly you should've lose kg (your plan was kg). Your actual weight-loss is 25 kg.
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Counting calories
The secret of a successful diet is quite simple: burn more calories than you eat. Of course you will need a lot of self-discipline, but you will be surprised how flexible calorie counting is compared to other types of diets. There are no forbidden foods and you can raise your calorie intake limit simply by doing exercises.
Last but not least, counting calories is supported and recommended by most specialists.
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Liquid Calories vs. Solid Calories
People often get a significant proportion of their daily calories from beverages. Although caloric beverages, such as juices and sodas, have been associated with weight gain, medical researchers don't all agree on the reasons for this. Some people believe that liquid calories aren't as filling as calories from solid food, but this may be too simplistic of an explanation because other factors may also be involved.ktek

Feelings of Fullness
Study results on the satiating effects of liquids vs. solid food remain inconclusive, according to an article published in the "American Journal of Clinical Nutrition" in March 2007. Some results show weight-loss benefits, and others suggest these beverages cause weight gain. A study published in "Physiology and Behavior" in September 2004 found that there was no difference in feelings of satiety after consuming either a sweetened beverage or cookies containing the same number of calories.

Compensating for Calories
Different beverages containing calories, including milk, juice and soda, all caused similar increases in feelings of fullness and a reduced desire to eat when compared to water in a study published in "Physiology and Behavior" in September 2003. These increased feelings of fullness, however, didn't result in the subjects eating any less at their next meal. A July 2011 article published in "Current Opinion in Clinical Nutrition & Metabolic Care" notes that the calories in beverages appear to be incompletely compensated for at later meals, which leads people to increase the overall number of calories they consume even though they feel fuller after drinking the beverages.

Potential Explanation
One explanation for the cookies not causing greater feelings of fullness than the soda in the 2004 "Physiology and Behavior" study may be that both of these foods can be consumed very quickly. An article published in the "Proceedings of the Nutrition Society" notes that when foods take longer to eat, they cause certain responses from the digestive system that signal fullness. Such responses, however, are either decreased or nonexistent when consuming quickly eaten foods, such as beverages. Another article, published in "Nature Reviews Endocrinology" in May 2010, notes that eating quickly or eating when distracted decreases your ability to experience the food you're eating with all of your senses, making it less likely you'll get all of the normal cues that tell you when you're full.

As Part of a Healthy Diet
You'll be more likely to feel full after eating if you concentrate on eating your food slowly. Another factor affecting fullness is the energy density of the foods you eat. Foods that are lower in energy density, such as fruits and vegetables, help you feel full on fewer calories than foods that are higher in energy density, such as foods high in fat or sugar. This makes them good choices for people maintaining a healthy weight or trying to lose weight.

Source: https://www.livestrong.com/article/418816-liquid-calories-vs-solid-calories/
The weight loss plateau...
You've made nice results so far, you've lost a couple of pounds, you kept the plan when you suddenly reach a point where it all stops. The fat you've worked so hard so far will suddenly stick to you. Whatever you do, it does not help. It's been a week or two for a week or so. Your weight does not move. You are close to shaking your shoulders and giving it up.
Why can not you lose more weight? How can you break stagnation? This article will discuss the dynamics of the stagnation of weight loss and how it can be overcome.
 
 
Weight loss stagnation or fat loss stagnation?
 
The stagnation of weight loss is a longer period during which your body weight does not change. The question is, what if you your weight doesn't moves down for two weeks? Does it mean that your diet is not effective? NOT AT ALL! The word "weight loss" does not make a difference between fat loss, muscle loss and water loss.
One of the reasons why you are writing down your weight loss is to keep track of the changes. When weighing 1 kilos less, we tend to misconceit that this 1 kg is all pure fat (not muscle or water). If you balance yourself every day (or even several times a day), you may experience that your weight changes continuously, up to 1-2 kg. This change is largely due to the water in your body.
For example, if you consume lots of salt, carbohydrates, and little water, your body will store a lot of water, which will increase your body weight. However, if you drink plenty of water, you eat less carbohydrates and few salt and say you're done with a sweaty gymnastics, your weight may be fewer pounds. It may seem contradictory, but this is so: the more water you drink, the less your body stores.

Because of uncertainty due to water storage, it is recommended that you measure your weight only once a week, generally recommended on Monday mornings. Monday is good because after a "rushing" weekend, it's a little discipline, and in the morning because you did not eat / drank anything, so you're more likely to have the same conditions in your body. Of course, if you prefer daily weight, there is no problem. However, stepping on the scale more times a day is a straight path to losing your confidence and getting confused.
 
In definitive terms, we can talk about stagnation if there is no change in your weight for THREE WEEKS. The first two weeks can be smooth due to water storage, and the third-week stagnation is a sign that something is wrong. It is worth looking at the thing at this time.


Understand the natural dynamics of weight loss

It is worth clarifying a few things before we go into solving this problem.
Stagnation of weight loss is a very common phenomenon. If you have not met with the stagnation of weight loss until you reach your goal, you are very, very, very lucky. You need to know stagnation is normal, because our body is resistant to change. Most dieters encounters 2-3 stagnation session before reaching their goal. Think about it! If our bodies were so simple to change, everyone would walk on the street with a six-pack.
The more weight you lose, the slower the weight loss is. It has simple mathematical reasons. Let's say Johnny is 100 kg, and each week he loses 1% of his weight, ie 1 kg. If he reaches 90 kg, his weekly weight loss will only be 0.9 kg, ie 10% slow down. Weight loss - by its nature - as Johhny continues to lose weight, will be getting slower.
Losing weight is more and more difficult as you are getting closer to your ideal weight. Not only does the rate slow down, but your body is struggling to keep your fat reserves. We have to face the fact that our ability to lose weight is steadily decreasing, the diet becomes more and more difficult. According to statistics, stagnation usually occurs first after weight loss of 20-22%, then you lose weight again, and next stagnation comes after an additional 12% weight loss.
 
 
How can you break stagnation?

It was important to clarify that stagnation of weight loss is not the same as stagnation in fat loss and how the dynamics of weight loss work. Now let's look at what options we have.
 
Reduce caloric intake! As you eat, you will not only lose weight, but your metabolism will also slow down. Do not start looking for "how to speed up metabolism" articles: it is normal if your metabolism slows down during weight loss. Returning to Johnny: if he continues the same exercises after his weight goes down from 100 kg to 90 kg, his metabolism slows down by 10%. Why is that? His body weight is smaller and the smaller body needs less energy. Therefore, weight loss is constantly being re-evaluated during weight loss so that we continue to spend less energy than we burn. If you use our site, you do not have much to do with the case, because every newer weight loss page automatically recalculates the Daily Limit based on the new weight and the set target date. In any case, you are well aware of why this reduction is necessary.
Realize sneaky calories! We estimate that the cause of stagnation in weight loss is 90% due to "sneaky calories", that is, because you actually eat more calories than you think. Like slowing metabolism, it is a fact it happens in every diet. Quiet calories can come from inaccurate records, or when you get oversized dishes in the restaurant, or just because you want to make the food more savory with anything that is harmless. Or you may not be aware that a pack of 100 calorie "healthy" chocolate biscuits is actually 400 calories as the package contains 4 packs. Or maybe you think you're still making the same dose as you did 3 months ago when you started your diet and you first weighed the weight. Alcohol is also one of the most popular sneaky sources. Remind yourself of the importance of accuracy. In our opinion, this is the wisest and most effective way to pinch calories on the neck.
For sports, save only "sport" as a sport! Often, those who start calorie counting will treat general activities as a sport, just to raise the Daily Limit. We can not underline: for sports, take only physical exercise that you are doing in order to lose weight. So stairs, shopping, washing, walking, cleaning, etc., are for information purposes only in the database. These are already included in Daily Routine Kcal Burning, do not double them!
Train your body, instead of confusing it. Stagnation is not only about eating. It helps greatly if you increase the intensity of your exercise. Often you can hear about the positive effect of variation in exercise. With extreme examples, let's say you're in a gym and doing a different type of exercise each time. Although this does not interfere with your body as many people think, it may be disadvantageous to your weight loss. In the case of weight maintenance, the variation in training is an excellent solution. However, if your primary goal is weight loss (or muscle building) then it is not advisable, because in this case, continuity is more important than variation. Without continuity, you can not keep track of progress and intensify the exercises.

What if they do not succeed in breaking stagnation?
 
If you follow the first three steps, you are likely to overcome the problem. 90% of the cases calorie intake / burning is responsible for stagnation. However, if you belong to 10%, consider the following:
 
Avoid starving mode. The opposite of the sneaky calories is not eating enough calories to help sustain your body. While your metabolism will not drop if you skip a meal, or even a few, it will drop with chronic calorie deprivation. If you are a 180lb guy eating less than 1,000 calories per day for let’s say 3 weeks, you can bet your bank account your metabolism will take a nose dive. There are a host of other negative issues with extreme starvation diets (lack of proper nutrients being one of them). If you are chronically in starvation mode, it’s advisable to up your calorie intake.

Calorie Cycling. If you are in starvation mode, or have just been dieting for more than a month, or two, your metabolism can and will likely slow down above and beyond the range if you were eating more calories. There is no scientific evidence supporting calorie cycling as a superior way to lose fat, but I must mention it given the large number of respected experts who support it. Furthermore, science is not exactly ahead of the curve. Alternating low calorie with high calorie days MAY prevent this starvation response from occurring (i.e. 3 days low, 1 day high). Strategically placed cheat meals may also be helpful.

Hormones. There is a vocal contingent of nutrition experts who describe a stall in fat loss not as a calorie in/out issue, but as a "defect in fat metabolism”. The total amount of calories burned and how those calories are burned (fat loss vs. muscle loss) can be affected by hormonal imbalances. What’s the solution? Unfortunately, a simple answer is not possible, other than to seek medical assistance and test your hormone levels such as adrenal, testosterone etc. If you are taking medications, you may want to check to see if that medication can prevent weight loss because some do.

As you continue on your journey to reach your ideal weight, keep in mind that changing your body is a marathon, not a sprint (See: body change vs. maintenance). The sooner you can appreciate this, the better off you will be in the short and long term.
 
The article was from the builtlean.com site.
Advanced guide to recipes
In the first part of our article, the Coffee with milk - Beginners guide to Recipes was about basic recipes. However, as the page lives on its own, more and more things are emerging and I would like to draw your attention to make recipes as accurate as possible.
 
 
1. Evaporation 
Most foods doesn't affected by the evaporation of the water content of foods. For example, a smoothie does not lose weight by mixing the ingredients. Take a juicy meat, which we boil with water then fry. fat. If you also add the water amount to the recipe, the calorie content per 100 g wont be right (half of the water evaporates).
As a solution to the problem, I recommend that you measure the weight of the whole food before and after preparation (although before it does not make much sense because it is as much as the weight of the ingredients has been added). 
So if you have 2 kg of pre-frying something (zero balance can save lives), and after the baking is 1.5 kg, then it means that the calories remained the same but the weight decreased by half a kilo. 
In this case you can put "Evaporation" as an ingredient and a minus sign (-500 grams). Then the value will be correct.
For an example open this food: Red onion with roasted beetroot
 
 
 
2. Boiled or raw? It does matter!
Many times I see raw pasta and rice as ingredients, although the recipe says they should be cooked before, which makes a big differenc in terms of counting. Cooked pasta soaks up one and a half kg of water per kilo, ie 1 kg of pasta will make 2.5 kg of cooked pasta while the calorie content will remain the same. That is why the pasta is 380 kcal / 100g, while the cooked pasta is 155 kcal / 100g.
The same applies to rice, which soaks up about the same amount of water.

3. Most commonly missed ingredients
Very often, you miss the oil which is absorbed by fried meat or roasted vegetables, and water in case of soups. It is also included in the FAQ, but I will describe it here as well:
In the ingredients of our recipes we should show only the quantities we actually eat.
There are two basic things to do: cook in water or fry in a grease.
If you cook in water (eg vegetables), then water does not have to be included in the ingredients because we do not drink it.
But if we cook soup, we must pick the exact amount of water to be able to calculate the nutrient content of 100 ml soup. 
If you fry in fat or oil (eg fried potatoes, fried meat), you only have to add as much fat to the ingredients as the food is absorbed. Here an average value is calculated: 1 kg of meat or vegetables takes about 50 grams of fat (about 4 tablespoons of oil). The breaded things absorb about two times more, ie 100 grams per kilo. 
Obviously, if we make a goulash soup and fry the onion in the bacon at the beginning then we must add the whole amount of fat as it is part of the food we eat.

 
In the rest of this article, you will find advice about sending recipes to a common database. It is getting harder to keep up with the common database, as most of them get faulty or incomplete and it's a lot of time to fix them. Therefore I ask you to pay attention to the following:
 
 
4. Description of the recipe
If you send your recipe in to commond database, your recipes must have a description.
 
5. Source
Whenever possible, send a source (link, or whether if it's a family recipe or local specialty).
 
6. Weight of the most common unit
Please use our general serving sizes:
 
  • garnish portion=300g
  • salad portion=250g
  • vegetable dish portion=400g
  • meat for vegetable dish portion=70g
  • soup portion=4 dl
  • meat portion=130g
  • one-course dish portion=400g
 
7. Spelling
When describing the recipes, please listen to the spelling.

Finally, I would like to thank all of you for the many good recipes, useful posts, and everything else that contributes to the development of the site!


The dangers of too low calorie intake and starvation
In this article, I would like to draw attention to why it is not a good idea to set too low Daily Calorie Limit and expect a quick success.
 
Low and very low calorie diets
During diets we reduce calorie intake so that your body burns more calories every day than you consume. After a while our body starts to use fat reserves as an energy source, which leads to weight loss.
Low calorie diets using daily 1000-1500 kcal, but especially low calorie diets (below 1000 kcal), can lead to many health problems or even weight-loss stop.
 
Muscle Loss
One problem is with low calorie diets is that it causes muscle loss. When we lower the calorie intake, our body tries to store all the fat tissues in order to survive and breaks down other tissues as energy sources, such as muscle tissue according to researchers at the University of Hawaii. As a result, a very low calorie diet for a long time can lead to significant muscle loss. In order to maintain our muscle mass, such diets should be avoided and it is important that we exercise as much as possible.
 
Depression
Researchers at the University of California at Los Angeles say that if we strictly reduce our caloric intake, it may also affect our mood. Lifestyle change can create stress and weight loss can put pressure on our emotional stability. Hunger due to low calorie or very low calorie diet causes psychological stress. As our bodies become accustomed to taking far less calories than they are burning day after day, the depression increases. To avoid depression we should consume a little fewer calories, (which still makes weight loss possible). During the day we should eat light meals and not too much snacks.
 
Slow metabolism
One of the major effects of a low or very low calorie diet is the slowing down of metabolic processes, which causes fewer calories burning day by day. If we only eat very little calories every day, our body gets accustomed to reduced energy input and switches to "starving" mode, researchers at Rutgers University say. This reduced metabolic process forces our body to store any available energy. This leads to a slowdown in weight loss as our body refuses to burn fat.
 
The possibility of gaining weight back and the yo-yo effect
In most cases, low calorie diet does not lead to long-term weight loss. When the diet is over, when we return to our normal eating habits, we quickly regain our weight because of the switch to starvation mode (the metabolic processes have slowed down). Researchers at Rutgers University say that 99% of starving diets will regain, many of them gaining back more than their starting weight. This is called yo-yo effect. To find out the best way to lose weight, it is advisable to consult a dietitian who can help you plan a diet that suits your goals.
 
Source: www.livestrong.com, Louise Tremblay

1000 kg fat burned!
Dear Users!

Your total weight loss reached 1000 kg!
Contratulations!
This image shows this amount made of 1 kgs of fat.
Caffe with milk - Beginners guide to recipes
One of the most popular drinks is coffee with milk.
It is also on our website, but we can only give you accurate information about its calorie content if we save it as our own recipe.
You just have to do it once, as we usually always drink it the same way.

Here is a brief description of the easiest way to create coffee with milk as a recipe:
Click the New Recipe button in the "..." menu in "What did you eat?" section.
Enter your name (eg "my coffee with milk") and its category (the latter is optional).
Since it is a drink, select this for the type (this way the page will add milliliter unit).
Add the ingredients one by one, ie, how much coffee, how much milk and sugar you use (here you can use the cubic sugar unit).
Finally, for later ease of use, you can specify how much a serving weighs. In this case, it is easy to do it, as we have just made one serving. Let's look at the number of grams in the total row and specify a base unit (eg 203 g if it is 203 ml): That is, "a glass weighs 203 ml."
Save and enjoy! Next time, if you like to have coffee again, start typing "coffee" in "What did you eat?" section. At this point, "Coffee" comes up in the first place, and we can drink it with our regular serving size.
What did you do?
Find your own sport! :)
Toasted bread or normal bread has more calories?
We begin our cycle series by examining a long-standing myth. Some, by frying the bread, changes its nutritional composition and becomes "dietetic."

When the bread is baked on both sides, it will be a toast. As we use a separate word for bread and toast, this creates the idea of ​​two different meals. While frying changes the appearance and texture of the bread, it only affects the nutrient content slightly.

What happens when we make a toast?
Baking bread moisture vaporizes, so it loses a little weight. Toasting, however, triggers chemical reactions on the surface of the bread, so it tastes.
This is called a Maillard reaction, which Louis Camille Maillard observed in the early 1900s.

Importance of the Maillard reaction
The frying of bread starts a series of biochemical reactions between carbohydrates (sugars) and amino acids (proteins on the bread surface). This changes the look of the bread, burns its surface and causes the taste difference. This is all because the Maillard reaction on the surface of the bread causes new molecules.

Chewing does not reduce calories
Unfortunately, we can not reduce the carbohydrate content of the bread by roasting. The Maillard reaction does not reduce the bread's calorie or carbohydrate content.
Toasting is carried out only on the bread surface, where the toaster's heatsets are close enough.

According to online nutrition information, a slice of white bread before toasting 65 kcal and 64.9 kcal after toasting.
This is a very small difference. However, considering the protein, carbohydrate and fat content, there are not so many differences.

A bit about acrylamide
Apart from examining nutrient content, it is important to be aware of the by-product of the biochemical reaction of frying.
When carbohydrates and amino acids are reacted, an acrylamide compound is formed. Acrylamide in large quantities is associated with cancerous diseases (Prof. Marion Nestle: The Atlantic Monthly, New York, 2009)

What kind of toast do we eat?
In addition to the usual nutrition tips (let's eat whole wheat flour), Mayoclinic.com says everyone should avoid having toast the very burnt parts of the toast, and it is best to have dark browns when it's light brown. This minimizes acrylamide formation. Although the relationship with burnt toasty crabs still requires further research, it is certainly better to keep in mind the above.



Source: livestrong.com

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