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Do you feel you’re eating normally and still gaining weight? Have you ever wondered how many calories exist in the foods you consume on a regular basis? It’s important to understand your calorie intake when trying to maintain or lose weight and most importantly have a calorie breakdown of all the foods you eat on a daily basis. This will help you eliminate the foods you eat that contain the most calories and substitute them for other foods with a less calorie count to help you reach a calorie deficit.
How do you lose weight?
First of all, it’s important to understand the basics of losing (or maintaining) weight. Depending on your age, gender, and physical activity, your body burns an average number of calories per day to perform daily functions.
For most women, this averages between 1600-2400 calories. In order to lose weight, you should be consuming less than that amount to create a calorie deficit. In order to lose 1 kilogram in a week, you need to reduce your calorie intake during that week by 7,700 calories. This means that you should be creating a calorie deficit of around 1,000 calories per day.
To help you get a rough idea of how many calories you’re consuming, here are the calories found in most of the common breakfast meals most Egyptians eat on a regular basis:
Calories found in Egyptian breakfast meals
1 slice of roumy cheese contains around 100 calories.
1 piece of Baladi bread contains 150 calories.
Tomato and feta cheese
1 cup of around 163 g is equivalent to 203 calories.
Foul Mehaweg sandwich
1 foul mehaweg sandwich contains an average of 262 calories.
1 serving (around 127 g) is equivalent to around 215 calories.
Taa’meya sandwich with tahini sauce
1 taa’meya sandwich with tahini sauce has around 406 calories.
1 boiled egg
1 boiled egg contains 78 calories
A cheese omelette using 2 eggs contains around 350 calories
Oats with milk and honey
1 cup of cooked oats with half a cup of milk and one tablespoon of honey contains around 150 calories.
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