From the previous articles, we can know that if you want to control your diet to achieve weight loss, the focus is on the nutritional ratio:
Three low and one high: low calorie, low fat, low sugar, high protein
So...actually in life, how are these truly representative food weights calculated? First of all, everyone can decide how fast they want to lose, to determine how much their daily calorie intake is, but if you don't want to do too much consideration, you may wish to use the following approximate value as the initial daily dietary calorie:
1500 kcal/day for boys and 1300 kcal/day for girls.
Then, based on the calorie distribution ratio introduced in the previous article, with the strategy of three low and one high, the three major nutrients are distributed approximately in the following proportions (the ratio can also be fine-tuned):
Carbohydrate 50%, protein 40%, lipid 10%
Then calculate the actual heat:Carbohydrate 750 kcal/day, protein 600 kcal/day, lipid 150 kcal/day(The above is calculated with 1500 kcal/day).
The next step is to actually understand the amount of food corresponding to such calories! Let's start with the introduction of sugar. Generally speaking, a normal-sized bowl filled with plain white rice represents 280 kcal, which means that you can only eat two to three bowls a day. Of course, it would be better if it was replaced with brown rice or five-grain rice!
Next, protein is introduced. It is recommended to take chicken or fish. Red meat contains high fat content and is not recommended. An ordinary stick with a leg is about 100~150 kcal. Remember to never fry it. The calories will be very high. If you remove the skin, you can reduce it by about 50 kcal, and the protein you can consume in a day is about three to four sticks. The amount of stick legs.
Finally, there is the part of fats. Since fats are usually derived from condiments, flavorings, or mixed in meat foods, it is more difficult to calculate accurately. Therefore, the intake of fats can be greatly reduced by grasping a few principles:
Do not eat fries, do not drink thick soup, do not eat white sauce, do not pour gravy, do not eat refined foods (snacks are usually fried), do not eat desserts (cream is a frequent visitor in desserts), eat less red meat.
As for the vegetables and fruits,Vegetables are very low in calories, so there is no problem eating large amounts, It can also increase the feeling of fullness; fruits are classified as sugars. You can adjust the amount of fruit from the amount of rice you eat every day. You can eat about two eight-cent-full bowls a day.Remember not to consume too much fruit.
So if you want to lose weight, the food we can eat every day is about as shown in the following picture:
『Rice x 3 + Sticks Legs x 3 + Fruits x 2 + Lots of Vegetables』
After reading this, do you start to realize that you are still some distance away from the real "weight loss diet"? Let's start learning more related knowledge together now! Of course, the most important thing is to turn into action... (laughs)