1. Unconsciously eating "extra" calories.

The most common reason for this is ignorance of the real caloric content of foods. Many people think that fruits, vegetables, juices, and dairy products are not calorie-dense foods. This is a misconception. Also underestimated in terms of calories most often are: butter, nuts, dried fruits, cereals and pasta.

For example,

One teaspoon of vegetable oil contains 45 kcal, a tablespoon - 135 kcal.

100 gr. of cucumbers - 13,5 kcal,

100 grams of tomatoes - 20.61 kcal.

So it turns out that an ordinary portion (300 g) of an innocuous-looking salad with tomatoes and cucumbers averages 320-400 kcal.

One glass (250 ml) of kefir - 148 kcal;

1 cup of yogurt without additives - 230 kcal;

1 medium-sized apple (approx. 230 g.) - 120 kcal;

1 medium-sized banana (approx. 140 gr. without peel) - 125 kcal;

1 tsp. honey - 15.2 kcal;

1 tsp. sugar - 19 kcal;

1 tbsp. butter - 108 kcal;

100g. of pasta - 357 kcal;

100 g. groats (herbs, rice, millet, etc.) - 350 kcal on average;

100 g. bread - 180 kcal.

100 g. raspberries - 53 kcal;

100g of nuts (almonds, walnut, hazelnut, etc.) - 645 kcal on average;

100 g. dried fruits (dates, prunes, apricots, cherries, etc.) - 300 kcal on average;

300 ml of coffee with milk without sugar - 150 kcal

And now let's see how it works on an example of a menu of one day without junk food.