1, raisin sugar: 1 cup 97.66g; 2. Sweet and sour diced chicken: 88.13g; 3. Cabbage salad: 25.86 grams; 4. spaghetti sauce:10.38g.
What we think of as low-calorie food is actually the reason why you get fat.
In our impression, it seems that the more we eat, the more fat we accumulate.
However, the French broke this conventional phenomenon.
France is famous for its high-calorie food.
Croissants, caviar, foie gras and so on. Why are they crazy and not fat?
Some people have studied the French and found that they have the habit of drinking red wine. Another point is that HICIBI blocks calories before meals. These may be the magic weapon for them not to be fat!
If you want to know how many calories you consume every day to lose weight, you must look down carefully!
First, basal metabolism
Everyone's weight, height and age are different, and their basal metabolism is also different. Calculation method:
Male = 10× weight (kg)+6.25× height (cm)-5× age +5.
Female = 10× weight (kg)+6.25× height (cm)-5× age-16 1.
Example: 170cm/72cm/24-year-old female.
Basal metabolism =10× 72kg+6.25x170cm-5× 24-161=1500kcal.
Second, behavioral metabolism.
Behavioral metabolism = coefficient × basal metabolism
What is your state of life? Sit down accordingly. For example, the behavioral metabolic coefficient is 0.5.
Behavioral metabolism =0.5× 1500=750kcal.
Third, the total intake
Basal metabolism+behavioral metabolism-(weight loss value ×7700)/ days of realization /0.9
For example: target 10 days minus 1kg.
Daily head office income =1500+750-(1× 7700)/10.9 =1644 kcal.
Key points: total intake >; The total intake of basal metabolism is 500- 1000 calories less than the total consumption (behavioral metabolism+basal metabolism).
Distribution of the three major nutrients
Total intake = 1644 kcal
Carbohydrate:? 822/4 = 205g
Protein: 493/4= 123g.
Fat:? 329/9 = 36 grams
The ratio is 5: 3: 2, and the grams of the three nutrients are calculated every day.
Fill in the recipe according to the three grams of nutrition calculated in the fourth part. I can't find the kitchen scale in the comment area. I went to a treasure and searched a lot.
Some friends here will ask, I didn't pass math in primary school because of these troubles. I can't count. Just give me a recipe. There are too many friends who can read this article. Your age and weight are different. Why should I write what I can't finish? Let my son write. If the son can't finish writing, let the grandson write. One man fell, and ten thousand Qian Qian people stood up. hahaha. Impossible, after a long time, there is no need to insist. At first glance, the calories of every food are in front of you.
Verb (short for verb) "Good helper"
A friend will say, I made a recipe according to your calculation, but there is too little food, and I feel dizzy every day. In this case, the heat retardant HICIBI mentioned in the first paragraph will be used.
Three steps before HICIBI's weight management operation:
1, the weight loss target is 20-30 kg, and a fat loss process takes 45 days, which exceeds the weight loss target by 60 kg. This method needs the guidance of a doctor, and it is not suitable for all obese friends.
2. There is no need for artificial control in diet, and the original eating rhythm and eating habits are maintained, and the original eating hobbies are maintained.
3. Exercise is good for health. It supports but does not force and does not rely on this way to lose weight. You can keep the original movement rhythm or adjust it according to your personal preference. (In particular, increasing aerobic exercise and weight-bearing exercise can tighten and shape the loose parts after fat reduction, which can promote the speed of fat reduction by 30%)
Verb (abbreviation of verb) matters needing attention
1, eat more high-fiber vegetables.
Flammulina velutipes, kelp and so on, these are nutritious and high-fiber foods. And these foods rich in dietary fiber, in addition to being big, can bring you a sense of fullness, but also need to be chewed carefully.
2. Drink soup before meals
Many people are used to eating first and then drinking soup. In fact, this is a big taboo in weight loss, which will only make you fatter and fatter. The normal method should be to eat soup before eating. The function of eating soup first is to make you feel full before eating, and at the same time, it can warm your stomach and let blood flow back to your stomach to help digestion.
3. Before the party +HICIBI
When going out to eat with friends, all kinds of cooking, hot pot, skewers and so on. Is inevitable. If you don't eat, you can't resist the temptation. Eating it will make you fat. HICIBI can actively block excessive fat and starch in pre-meal food. Don't be timid when facing food. This is the secret of "love to eat", and there is no end to enjoying delicious food.
4. Don't eat fruit after meals.
Many friends are used to eating a fruit bowl after meals, but they don't know that too much sugar intake can easily lead to edema, especially some melons with high calories, which should be avoided.
You can take either of the above two methods. Actually, it's annoying to lose weight. Wear all kinds of lace, suspenders, ultra-short, fluffy and high-waisted skirts after slimming down ... there is no need to consider unsightly issues, because it will not be unsightly! hahaha. (happy)