How to count calories

So, you have calculated your calorie intake for weight loss, but what to do next? You have never done any counting and have no idea where to start. The first step is to buy kitchen scales. Take a simple model with a zeroing function, and without your own dishes. The best option is a scale on which you can put any of your dishes and zero them.

Calorie counting is only correct when weighing raw products. Raw oatmeal, rice, buckwheat, raw meat, etc. Weigh food before cooking. If 100 grams of meat gives 300 kcal, then this is 100 raw grams of meat, not 100g of cooked. This is very important, since after cooking such a piece will become even smaller due to water leakage.

The nutritional value of the product is preserved after heat treatment. If you fry the meat to 60-70 grams, it will retain the same amount of proteins, fats and carbohydrates. The same with cereals and carbohydrates: 100 raw grams of rice equal 300-350 kcal, as stated in all calorie tables. You take exactly 100 dry grams of rice before cooking. You should always weigh the raw amount, because the final weight changes depending on the amount of water.

Here are 2 illustrative examples:
100g of raw rice and 400 ml of water for cooking it. After cooking, the weight will be greater, because you took more water. As a result, you will get about 600g of cooked rice, and the same 350 kcal. Here 100g of rice will be 58 kcal (58x6=348 kcal).

A small reminder for beginners:

Proteins and carbohydrates = 4 kcal / 1 gram
Fats = 9 kcal / 1 gram
Alcohol = 7 kcal / 1 gram
Dietary fiber = 1.5 kcal / 1 gram
Proteins, fats and carbohydrates are present in all products. 100 grams of meat does not mean 100 grams of protein. 100 grams of pork contain 259 kcal:

16g protein
21.6g fat
0 carbs
Let's check: (16*4 kcal)+(21.6*9 kcal)+(0*4 kcal)=258.4 kcal, rounded up to 259 kcal.