- Do you need to reduce calories to lose weight?
Yes. To lose weight, you need to consume fewer calories than your body burns. This is called a calorie deficit.
For example:
If your body burns 2,000 kcal per day
And you consume 1,600 kcal
You will gradually start losing weight. - What are healthy calories?Fruits and vegetables (low in calories but rich in vitamins)
Whole grains (cereals, buckwheat, oats)
Lean meats and fish
Eggs, nuts, yogurt (moderate in calories)
❌ Fast food, sugary drinks, chips — these are sources of empty calories. They provide energy but have little nutritional value. -
What are healthy calories?
These are foods that provide the body with essential energy, beneficial nutrients, vitamins, and minerals.
"Healthy eating starts with knowing your calories."
"The food we eat every day gives us energy. But is this energy healthy? In this section, you will learn about calories, nutritious foods, and harmful calories."
- "Fruits and vegetables"Low in calories but rich in vitamin C, fiber, and antioxidants.
Examples: apple, banana, orange, carrot, broccoli, cucumber, spinach. - Whole grain products
Keeps you full for a long time and helps stabilize blood sugar levels.
Examples: oatmeal, buckwheat, brown rice, corn, whole wheat bread. - Lean meats and fish
High in protein, beneficial for muscles.
Examples: chicken breast, turkey meat, salmon, sardines, tuna. - Eggs, nuts, and yogurt
A source of energy, protein, and healthy fats.
Examples: eggs, almonds, walnuts, Greek yogurt, cottage cheese. - Piyozaklar va dukkaklilarNutritious, rich in plant-based protein and fiber.
Examples: mung beans, peas, kidney beans, black beans, lentils. -
High-quality dairy productsA source of calcium and protein.
Examples: low-fat cheese, kefir, yogurt. - Healthy fatsBeneficial for heart health.
Examples: olive oil, avocado, flaxseed oil, coconut oil (in moderation). - Drinking waterKeeps the body alert: sometimes it's not hunger, it's thirst.
The Right Choices
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