Scientific research suggests that reducing 300 calories is the ideal number for healthy weight loss. According to a study of 143 adult men and women, restricting the daily menu to such a small figure of 300 Kcal resulted in a stable loss of 8 kg of excess weight per year. (1)
Since 1 gram of fat contains approximately 9 kcal, a daily deficit of 300 kcal is equivalent to losing 33 grams of body fat per day, or 200 grams of body weight per week.
This article describes examples of foods equivalent to 300 KCal so that you can get an idea of how much is the amount of food necessary to reduce in the diet to lose weight healthily.
How much energy is 300 calories?
First of all, it should be remembered that the phrase “300 calories” means kilocalories, that is, we are talking about 300,000 calories. Although the prefix “kilo” is often omitted in everyday life, the conversation about calories always takes place in the thousands.
On average, to burn 300 kcal, you need to exercise at a fairly active pace for about 30 minutes; for example, jumping rope, doing circuit training, swimming fast, or running a mile at a speed of 9-10 km / h.
As for walking, 300 kcal is about 5000 steps (3-4 km), at a calm pace. In general, we are talking about an hour of walking, but the figure varies a lot depending on physical condition, age and even the ambient temperature.
In simple terms, it is much more effective for weight loss to control the calories in food, rather than trying to burn them through exercise.
- Exercise routine to burn 300 calories
- How many calories to eat for breakfast, lunch and dinner?
- How to count calories?
How much are 300 Kcal of food in grams?
In fact, the 300 kcal indicated on the packaging of the product for the body means a figure of 200 to 350 kcal; according to GOST, the actual content of BZHU may differ by 15-20%. In other words, counting calories to an accuracy of one (or even up to ten) in everyday life is almost impossible.Below are examples of how much 300 kilocalories in grams is in different foods:
1. Watermelon – 1 kg
2. Apples – 600 g
3. Bananas – 330 g
3. Fruit with yogurt – 300 g
4. French fries – 60 g
5. Pizza – 100 g
6. Sweet cookies – 5 units
7. Ice cream – 125 g
8. Cakes – 80 grams
9. Milk chocolate – 60 g
10. Butter – 42 g
Caloric content of carbohydrates, proteins and fats
Remember that a gram of protein or carbohydrates contributes to the organism about 4 kcal, while a gram of fat contributes 9 kcal. That is, the higher the fat content of the meat (or the more oil added when frying the food), the higher the final caloric content per serving.
Most cereals have a caloric value of approximately 320-400 kcal per 100 g of dry product; In other words, a standard serving of buckwheat, lentils or even pasta contains approximately 300 kcal. As for bread, its caloric content is similar in 100 g.
In turn, the calorie content of fruits and vegetables is not always the same. This usually varies in the range of 30-80 kcal per 100 g. Most of the calories are found in bananas (80-100 kcal per 100 g) and potatoes (50-80 kcal per 100 g). 100 grams). In addition, sweet fruits (grapes, peaches) also contain 60 to 100 kcal per 100 g.
The calorie content of lean meat and fish (lean beef, chicken breast) usually ranges between 180 and 300 kcal per 100 g, while for fatty pork, sausages and other semi-finished products, the figure can reach 500- 600 kcal.
300 kcal for dessert
Most desserts are extremely high in calories, both from the refined sugar content (up to 80% by weight) and from the addition of fat. Also, in the production of desserts, glucose-fructose syrup is often used, an ingredient that contributes to rapid weight gain.
On average, 300 calories is a serving of ice cream, a chocolate bar, a small cake, half a chocolate bar, or a small piece of cake. But, as in other cases, the calorie content of a particular dessert always depends on the recipe and can vary significantly.
about 120 g of bread
about 80 g of dry cereal
about 50 g of sweet pastries
300 kcal is the key number for those looking to lose weight. Studies show that restricting the daily menu to this number leads to weight loss. On the other hand, to burn 300 kilocalories, you need to exercise for at least 30 minutes.