Adult women can consume 1800 calories in their daily lives.
Adult men can consume 2000 calories in their daily life.
If you want to lose weight,
Girls should not consume more than 1200 calories a day.
Boys should not consume more than 1500 calories a day.
Of course, this makes you feel that losing weight is more important, because exercise can't consume too many calories.
Jogging: 420 calories per hour on foot: 240 calories per hour on bike: 240 calories per hour.
Sometimes a meal is seven or eight hundred calories.
The most important thing to lose weight is calorie intake. Choose low-calorie and rich foods, refuse snacks and don't drink. Don't sit for half an hour after dinner.
In addition, you can eat some special foods to lose weight, such as wheat, rice, konjac and so on.
Also, don't think that you can lose weight by eating fruits. If the oil is too high when cooking, vegetables will get fat.
Fruit is actually high in sugar, and if you eat too much, you will get fat. For example, two bananas are equivalent to the heat of a bowl of rice.
Moreover, eating fruit on an empty stomach hurts the stomach. The most important thing we pursue is to lose weight healthily and efficiently. In fact, there is no protein in fruits, and only a little carbohydrate in bananas. Our bodies need to consume protein every day. If it is not supplemented, our body will extract protein from muscle to maintain our normal survival and lose weight. We can't completely lose oil because it contains cholesterol. Without cholesterol, girls can't have children. Sex hormone boys can't produce androgen 1cc. Oil is about 9 calories, and a spoonful is about 5cc. Of course, you can use olive oil, which is lower in calories. Of course, I'm just saying that you should eat a little oil and remember the right amount.
I recommend something that you can eat with low calorie and satiety.
Staple food: winter powder konjac meat, seafood: cuttlefish and shrimp, chicken breast, vegetables, fungi: Chinese cabbage, mushrooms, kelp, fungus, celery, pumpkin, fruits: tomatoes (small tomatoes for cooking are high in calories), strawberries and papaya.
It is also very important that the main component of alcohol-free wine is ethanol, which can be used as an ultra-high energy fuel, normal 100cc, 300-500 kcal.
The following are common food calorimeters:
Staple food:
White rice 1 bowl (140g) 2 10 white steamed bread (1) 280 calories.
Pancakes 100g 333 calories steamed bread (steamed, standard flour) 100g 233 calories.
Hua Juan 100g 2 17 Calorie Xiao Long Bao (small 5) 200 Calories.
Meat buns (1) 250 calories jiaozi (10) 420 calories.
Vegetable bag 1 200 card curry jiaozi with 245 cards.
A 40-calorie omelet and a 255-calorie pork jiaozi.
A bean paste bag with 2 15 calories and a fresh meat bag with 225-280 calories.
* Burn one 160 calorie snack bag and two 220 calories or so.
Leek box 1 260 kcal spring rolls 100 g 463 kcal
Sesame cake100g 326-calorie fried dough sticks 1 230 calories
A bowl of peanut bean curd 180 calories, three pieces of fresh bean skin 100 grams of 240 calories.
Steamed dumplings100g 238-calorie soup packets100g 238-calorie.
Pancake 100g 225 calories 100g 193 calories.
Ai Wo Wo 100g 190 card ai Wo Wo 100g 190 card.
White toast (1 piece) 130 card
Rice noodle soup 1 bowl 185 calories vermicelli100g 335 calories
Vermicelli 100g 64 calories bean jelly 100g 37 calories.
Noodles 100g 336 calories A bowl of broth rice noodles is 350 calories.
A bowl of rice noodle soup 185 calories A bowl of fried rice noodles is 275 calories.
Guangdong porridge 400 calories preserved egg lean porridge 1 bowl 367 calories.
Fish rice balls 1 205 calories of bean jelly (with seasoning) 100 grams of 50 calories.
Yuba bark 100g 489 calories yuba 100g 489 calories.
Bean curd skin 100g 409 calories Guilin sufu 100g 204 calories.
Bean curd silk 100g 20 1 card Kaoru Miki 100g 153 card.
Soy bean curd 100g 15 1 calories dry 100g 147 calories.
Dried bean curd 100g 140 calories 100g 138 calories.
Dried vegetables 200g 136 calories sufu (white) 100g 133 calories.
Stinky tofu100g 130 calories North tofu100g 98 calories
Yogurt100g 67 Kanan tofu100g 57 calories
Dry sweet potato 100g 6 12 calories potato flour 100g 337 calories.
Sweet potato flour 100g 336 calories barley 100g 307 calories.
Sweet potato (white heart)100g 64 calories Sweet potato (red heart) 90g 99 calories
Tofu brain (with brine) 100g 47 card bean juice (raw) 100g 10 card.
Mung bean convex 320 calories red bean stuffing100g 274 calories
Fried liver 100g 96 calories Camellia oleifera 100g 94 calories.
Tea soup 100g 92-calorie adzuki bean porridge 100g 6 1 calorie.
Black wheel, a string of 90-calorie pig blood cakes, a string of 130kcal.
Fish board, a string of 60kcal corncob, a string of 100kcal.
Oil tofu, a 80kcal tribute pill, a string of 100kcal.
Mushroom balls, a string of 90 kcal egg balls, a string of 90 kcal egg balls.
Donazi, a string of 70 kcal chicken rolls, a string of 70 kcal chicken rolls.
Lobster sticks, a string of 95kcal five-flavor pills, and a string of 80kcal.
Douchi:100g 244 calories.
Meat:
Eggs fried with 1 (58g, larger) and 86 calories (egg white 16 calories, yolk 59 calories) have more calories than poached eggs.
Duck egg (large, 65g) 1 14 card
(large size, 85g). 180 calories of fat 13g of cholesterol 565mg.
88g salted duck eggs 190 calories 1 18 fat 12.7 protein 12.7.
Quail egg (10g) 16 card
Turkey egg (80g) 135 calories
Preserved egg (chicken) 83g 178 card
90g preserved egg (duck) 17 1 calorie fried egg 1 calorie 136.
2 slices of lean ham (60 grams) 70 calories.
Boiled chicken 1 (100g) 200 calories.
Roast duck 3 Liang (1 20g)1serving 356 calories.
Fried pork (140g) 440
Ham100g sausage with 320 calories100g sausage with 508 calories.
2 sausages/fried 3 10
Lamb forelegs100g11card 19.7g protein.
Mutton retreats 100g 102 calories 15.5g protein.
Mutton tripe: 100g 87 calories12.2g.
Lamb tongue100g 225 calories
Mutton kebabs (fried) 100g 2 17 calories
Mutton (cooked) 100g 2 15 calories sheep breast: 100g 2 15 calories.
Sheep blood:100g 57 calories 6.8g cholesterol 92mg fat 0.2g.
Sheep liver:134g17.9g.
Pig blood100g 55 calories
Pork mouth strips:100g 233 calories
Pig ears 100g 190 card 22.5g protein.
Pig's trotters (cooked) 43g, 260 calories, pork (fat) 100g, 8 16 calories.
Pork (blood neck) 90g 576 calories Pork (ribs) 96g 568 calories.
Pork (soft pork belly) 85g 349 calories pork (hard pork belly) 79g 339 calories.
Pork (front ankle) 67g 338 calories.
Beef:100g 106 calories10.2g.
Tripe100g 72 calories
Beef floss 100g 445 calories beef jerky 100g 550 calories.
Chicken chops: 100g 1 18 cards19.2g.
Braised chicken 66g 2 15 card
Roast chicken 73g, 240 calories.
Chicken liver 100g 12 1 card 16.7g chicken heart 100g 172 card.
Shaji 4 1 g 147 calories 69 g 18 1 calories.
Chicken wings with chicken blood 100g 49 calories: 69g 194 calories17.4g.
A chicken wing (200g) 422kcal
Chicken heart: 172 card15.9g.
Cod100g 88 calories
Grouper 57g 320 calories protein19.5g.
Prawn 6 1 g 93 calories 18.6g protein.
Fruit:
Calories per100g of fruit
Tomato 18 Calories Watermelon 20 Calories /57 7.9 mg
Lemon 3 1 cantaloupe 35 calories
Strawberry 35 calories apricot 40 calories 7.8 mg
Peach 37 calories 48/58 12.8 mg sugar cantaloupe one quarter 48 calories.
Two 43-calorie figs and one 105 calorie corn.
Pear 38 calories 32/ olive 80g 49 calories
Red Fuji apple 85g 45 calories orange 42 calories.
Apple 44 calories 1 (middle) about 55 grapes and 54 raisins 10 (large) about 120.
Kiwifruit 54 card
86 g 56 calories VC62 mg M 12 calcium 27 mg
Litchi has 57 calories, and 8 (medium) litchi is about 85.
Bananas are 84 calories
Orange 1 (middle) 50
Mango 1 (middle) 100
Fresh pineapple 1 piece (120g) 50
Snacks: (weight loss enemy = calories of snacks)
Brown sugar100g 389 calories
Rock sugar100g 397 calories
Popcorn 100g 459 card
Havisham (large size, 1 bag) 432 cards.
The first package of shrimp flavor102g 460 calories.
Baked corncob (1 bag) 524 calories.
Chocolate1100g is about 550 calories.
Chocolate donuts 28 1 card
Popcorn100g 459 potato chips100g 555
Pinke potato chips green jar 1072 card
Pink potato chips silver jar 840 cards
Pink potato chips silver jar 270 calories
Pinke potato chips 340 in small green, red and orange cans
Potato chips (1 box/piece) 1072 card/1/card
Potato chips 130Kg (to be continued
Tongluoshao (50g) is about 140 kcal.
Sweet potato (50g) is about 120 calories.
Cotton candy 35g 140 calories
Milk toffee100g 366 calories
Sesame peanut candy is about 3 yuan 160 calories.
Chocolate is about 230g 150 calories.
Fruit fudge is about 4 yuan 150 card.
Peanut candy is about 2 pieces 150 calories, and fruit juice candy is about 6 pieces 150 calories.
Cold drinks and ice cream:
The calories of various milk ice cream 1 sprinkled nuts are between 240 and 40 calories, and the higher the calories of chocolate ice cream.
Fruit juice ice pack 1 80 card
Vanilla cone: small: 230 calories 7 grams of fat, medium: 350 calories 10 grams of fat, large: 4 10 calories 12 grams of fat.
Chocolate cone: 240 calories, 8g fat, medium: 360 calories 1 1 g fat.
Ice foam black tea (cold drink) 60
Freezing point (cold drink) 60
Iced bubble tea (cold drink) 160
Jelly (cold drink) 260 micro 2 260 grams
Uniform pudding (cold drink) 380 1 1.0 2 200g
High fiber coconut (cold drink) 100 micro 2 200g
Uniform fresh cheese (cold drink)18513.0120g
Coffee jelly (cold drink with cream) 120 trace 130g
Yi Tong Duoduo (cold drink)180 2.0180g
Yakult (cold drink)1001.0100g
Uniform flavored juice milk (cold drink)130 235c.c.
Soy milk (cold drink)150 250ml
Strawberry yogurt (cold drink) 180 230g
Original yogurt (cold drink) 180 230g
Milk fruit (cold drink) 65 100g
Keguomei tomato juice (cold drink) 60 a can of 300cc
Lvli orange juice (cold drink) 5 10 A can of 900cc
Green guava juice (cold drink) 5 10 a can of 900cc
90 250g of bamboo shoot juice (cold drink)
Sasaya (cold drink) 200 320g
Sour plum soup (cold drink) 190 375cc
Winter melon tea (cold drink) 100 250cc
Sherry (cold drink) 350 350g
Fanta grape soda (cold drink) 190 355cc
Xiangjishi apple soda (cold drink) 185 350cc
Diet Coca-Cola (cold drink) 4 355ml
Sprite soda (cold drink) 135 355cc
Aldo (cold drink) 90 150cc
High fiber coconut (cold drink) 80170g
Gudao kumquat lemon (cold drink) 200 340ml
Iced black tea (cold drink) 120 375cc
Braun coffee (cold drink)100 250g
Gudao guijue milk tea (cold drink) 150 340ml
Fruit ice wine 5% (light wine) 200 355cc
Mint tea (cold drink) 60 a cup of pomegranate black tea (cold drink) 60 a cup.
Bubble tea (cold drink) 160 a cup of orange juice tea (ice) (cold drink) 90 a cup.
Coconut juice (cold drink) 180 4 10g ice cream biscuit (freezing point) 180 75g.
Corn ice cream popsicles 155 one fruit juice popsicle (freezing point) 240 three.
Diamond ice (freezing point) 220.
Taro ice cream (freezing point) 170 80g/ piece
Ice cream (freezing point) 200 100g cone (freezing point) 290.
Sundae ice cream (freezing point) 250 per serving.
Taro milk popsicles (freezing point) 200 each.
Chocolate ice cream (freezing point) 280.
Loose pudding ice cream (freezing point) 200 per serving.
Vanilla ice cream (freezing point) 180 75g
Taro and sweet potato ice (freezing point) 14085g
Lover's Crispy Popsicle (freezing point) 120 90g
Watermelon sticks (freezing point) 140 each
Milk peanut (cold drink) 600 340g
Red bean jelly (cold drink) 300 260 g
Pearl round (cold drink) 240 260 g
Peanut soup (hot food) 560-580 320g
Babao porridge (hot food) 440 380g
Sweet potato taro balls sweet soup (hot food) 220 a cup.
A cup of Xiancao (popular product) 230
Mung bean soup (hot food) 220 350g
Hot cocoa (hot product)180 375ml
A pot of sesame milk tea (hot product) 345
A Bowl of Mung Bean jiaozi (Hot Food) 220
Red bean glutinous rice balls (hot food) 255 a bowl.
65 glasses of aperitif.
Pink lady (white wine) 105.
Golden arm wisky 1 150 500cc
Ginseng antler wine (white spirit) 575 300ml.
A bottle of Polaroid -B (wine) 705
Taiwan beer (can) (wine) 120 355cc
Taiwan beer (bottled) (white wine) 200 0.6 liters
Dark beer (white wine)160 360ml
White wine (white wine) 450 0.6 liters
Heavyweight crispy chocolate+ice cream 250-350
Moderately crispy chocolate 170-200
Full-fat ice milk and Yogurt Ice Cream 180-200
Milk and bean popsicles 160- 190
Milk+starch popsicle 160- 190
Light fruit juice+fruit granules 90- 140
Condensed milk popsicle 90- 120
The calories of western-style Chinese bread and dessert
Apple muffin 1.5 ounces (about 42 grams) 205 calories 7 grams of fat
Corn muffin 1.5oz 180 calories and 7 grams of fat.
Banana nut muffin 2oz (about 57g) 220 calories 6g fat.
Carrot muffin 2oz (about 57g) 190 calories 7g fat.
Bran muffin 5oz (140) 405 calories 2 1g fat.
Poppy muffin 5oz 495 calories 22g fat
Cheesecake 1 cake (9 inches in diameter) 3400 calories 2 14 grams of fat.
Carrot cake 1 cake (diameter 10 inch) 6 100 calories 328 grams of fat.
Chocolate cake 1 piece 320 calories
Cheese bread 1 4 (to be continued) (continued) 20 calories
Red bean bread 280 calories
Bread (butter)100g 330 calories bread (French horn)100g 375 calories
Bread (coconut ring): 100g 320 calories bread (fruit) 100g 278 calories.
Bread (salty) 100g 274 calories bread (wheat germ) 100g 246 calories.
Bread (multi-dimensional) 100g 3 18 card floss bread 100g 360 card.
Apple bread, a pack of 96 grams, 280 calories, traditional egg tower, a pack of 95 grams, 255 calories.
Apple pie is a 270-calorie hot dog with 240-300 calories15g fat.
Cheesecake (1) has 224 calories and fruitcake (1) has 297 calories.
Peach crisp: 100g 48 1 calorie fat 22G.
Chicken leg crisp:100g 436 calories fat13.4g.
Beijing flavor crispy walnut 100g 490 calories 100g 48 1 calorie.
Phoenix Crisp 100g 5 1 1 Card Crisp 100g 499 Card
Black sesame crisp100g 436 calories
Fleiss 100g 465 calories Black West Point 100g 4 17 calories.
Egg yolk cake 100g 386 calories, egg yolk cake 100g 452 calories.
Sesame fried noodles 100g 407 calories cake 100g 426 calories.
Kaixin100g 5 12 calories hard crust cake100g 470 calories.
Goose oil roll 100g 46 1 calorie sugar cake 100g 453 calories.
Ma Xianggao 100g 40 1 Kamakao 100g 397 calories.
Mung bean cake 100g 350 calories 100g 446 calories.
A 60-gram 250-calorie grandma cake.
Beijing set of eight100g 435 cards
Champion cake100g 435 calories
Twist: 100g 524 calories 3 1.5g fat.
Moon cake (jujube paste):100g 424 calories fat15.7g.
Moon cake (bean paste): 100g 405 calories 14.6g fat.
Moon cakes (five kernels)100g 4 16 cards
Moon cake (cream filling) 100g 44 1 card
Moon cake (cream pine nuts)100g 438 calories
Moon cakes (Baishouyan Store)100g 426 calories
Moon cake (bean paste): 100g 405 calories 14.6g fat.
Inby 100 544 card
Muffin (1 capsule) 206 calories
Rice Cake 100g 154 Card
Glutinous rice flour: 100g 439 calories 1 1.7g fat.
Snowball 100g 194 bowl cake 100g 332 card.
Pea yellow 100g 134 card lotus root starch 100g 37 1 card.
Delicious crispy rolls 100g 368 calories honey dough twists 100g 367 calories.
Osmanthus fragrans and lotus root starch 100g 344 calories, Poria cocos and bread 100g 332 calories.
Cake (steamed) 100g 320 calories chestnut mutton soup 100g 300 calories.
Jam 1 tablespoon 18g 50 kado salad dressing (1 tablespoon) 60 calories.
Peanut butter 1 tablespoon 16g 95 calories sesame paste 100g 586-620 calories.
Tomato sauce (1 spoon) 14 calories 100 grams between 433 and 500.
Spicy soybean paste 100g 180 calories
Yellow sauce 100g 140 calories sweet noodle sauce 100g 136 calories.
Hot sauce (hemp)100g 135 calories
Cream (1 spoon) 97 calories red bean paste (1 spoon) 10 calories.
White vinegar (1 spoon) has 93 calories and white sugar (1 spoon) has 57 calories.
Honey (1 spoon) 45 cubes of sugar (2 cubes) 27 calories.
Butter100g 639-982 (98% fat)
Lard15ml13g115 card
Margarine15ml14g100 calories olive oil15ml14g120 calories.
Peanut oil15ml14g120 kcal soybean oil15ml14g120 kcal.
Sunflower oil15ml14g120 card
Jam 100g 400-880 calories contains 30%-60% sugar.
Calories of drinks
Malted milk extract: 429/ 100
Beer 1 can 150 card
Coke 1 can 145 card
Tomato juice 1 can 45 calories
Apple juice 1 cup 120 card
Grape juice 1 cup 395 calories lemon juice 1 cup 60 calories
Orange juice 1 cup 1 10 calorie pineapple juice 1 cup 140 calorie.
Soda 1 can 140- 150 wine 1 cup (120ml) 95
Shaoxing wine 100 ml 9 1.6 aged Shaoxing wine 100 ml 102.8
Kaoliang liquor 100 ml 324.8
MC hamburger
Hamburger: 260 calories, 9 grams of fat.
Cheeseburger: 320 calories,13g fat.
Giant MC Burger Big Mac: 560 calories 3 1 g fat
Fish fillet burger: 560 28g fat meat.
Maixiang fish fellet 343 card 13g fat
Ham and egg burger: 3 14 calories
Maixiang chicken: 5 19 calories 29 grams of fat
Chicken nuggets: mcnuggets
Mc Nuggets 4 190 calories 1 1g fat.
Mc chicken nuggets 6 290 calories17g fat.
Chicken nuggets with wheat flavor 9 430 calories 26 grams of fat
French fries (small) 263 card
French fries (middle) 479 card
French fries (large) 605 card
Apple pie 260 calories13g fat.
Four kinds of ice cyclones butterfingers McFlurry 620 card 22 grams of fat
M & ampM McFlurry 630 card 23 grams of fat
Nesslecrunch mcflurry 630 card 24g
Oreo McFlurry 570 card 20 grams of fat
Vanilla ice cream omelet
Ice cream cone: 182 calories 6 grams of fat
Three flavors of milkshake vanilla strawberry chocolate milkshake: 360 calories 9 grams of fat.
Strawberry sundae: 290 calories and 7 grams of fat
Caramel sundae: 360 calories 10 g fat
Chocolate sundae: 3 12 cards
Guo Pei: 296 calories and 3 grams of fat.
Muffin: 186 calories 3 grams of fat
Egg muffin: 290 calories13g fat.
Corn chowder: 85/ 127
Hot chocolate: 138 calories
Buttered corn: 190 calories 3 grams of fat.
Kfc KFC
Kfc drumstick fort 44 1 card
Spicy chicken burger: 396 calories
Spicy chicken leg 140 9
Spicy thigh 390 28
Chicken nuggets (6 pieces): 286 calories
6 spicy chicken wings with spicy chicken wings: 47 1 calorie 33g fat.
Spicy chicken wings 1 chicken wings: 180 calories 1 1 g fat.
Legs 140 calories 9 grams of fat
Chicken thigh -:390 calories18g fat.
Chicken breast 450 calories 27 grams of fat
Apple pie: 260 calories
French fries (small) 205 cards
French fries (weight package) 563 cards
Milk shake 360 calories 9 grams of fat
Orange juice: 80 calories
Snow Wall or Coke: Children 1 10 Calories Small Cup: 150 Calories Medium Cup: 2 10 Calories Large Cup: 3 10 Calories.
Mexican chicken roll 1: 600 calories 34 grams of fat
Cara chicken leg burger triple biscuit sandwich with sauce: 550 kg, 32 g fat.
Colonel chicken nuggets 3 Colonel crisp strips: 340 calories 16 grams of fat.
Egg tart muffin: 290 calories13g fat.
6 pieces of chicken+French fries (middle)+coke (middle)
Corn soup: 1 14 calories
6 chicken nuggets+French fries (medium)+Coke (medium)
Basket: 260g 13g fat.
Mashed potatoes in KFC gravy: 6 g fat per serving 136 g 160 calories.
Popcorn chicken small 360 calories 23g hypertrophy 620 calories 40g fertilizer.
Pizza hut pizza hut
Pizza hut iron plate pizza
Super Super Super Self: 100 238 calories 13g fat
Love of meat: 100g 27 1 calories 16g fat.
Garden scenery vegetarian love: 100g 208 calories 9g fat.
Love of cheese: 100g 264 calories 13g fat.
Spicy selection: 100g 264 calories 13g fat.
Low card area
Red tea and coffee (without sugar and cream) 0- 1 card
Tomato (100g) 19 calories Tomato 1 135g is about 25 calories.
Kelp (100g) 23 card
Mushrooms (100g) 28 calories
Wax gourd (100g) 7 cards
Celery (100g) 10 card
Asparagus 1 cup 145g 30 card
Bean sprouts 1 cup 125g 35 card
Chinese cabbage 1 cup 145g 30 calories
Carrots 1 72g 30 calories (vegetable soup is necessary, but it is best to put it in the back).
Cauliflower 1 cup 125g 30 calories celery 1 40g 5 calories
6 pieces of cucumber with 28g 5 calories 1 cup with 70g 20 calories.
Mustard 1 cup140g 30 calories
Onion 1 cup 2 10g 60 calories (I often put it in vegetable soup, and many slimming soups contain onions).
Green beans 1 cup 170g 150 calories green pepper 1 74g 15 calories.
Cabbage 100g 60 card bamboo shoots 100g 40 card.
Chinese cabbage 100g 40 calories 100g 40 calories.
Bean sprouts 100g 40 card Luffa 100g 40 card
Garlic 100g 40 calories (put a few in the soup, it still tastes)
Lettuce 100g 40 calories (often eat lettuce salad)
Wax gourd100g 40 calories
No more than 40 calories (2.5 Liang) per100g.
Vegetables suitable for weight loss MM
Broccoli, celery, Chinese cabbage, green pepper, mustard, cauliflower, garlic, lettuce, spinach, wax gourd, tomato, leek, lettuce, loofah, eggplant and string beans.
I suggest that when you make vegetable soup, blanch the vegetables in hot water first, which will take a short time and won't lose nutrition.
In addition, you can put salt when eating.
Vegetable soup can't compare with cooking. Fried food not only lost most of its nutrients, but also increased its calories, even doubled it.
How comprehensive is it? Almost everything you eat is on it. I eat by myself at this table.
Finally, I wish you success!