This is easy to calculate. The stored fat can provide about 90 calories per L gram. If you need 2300 calories a day but only get 1800 calories, then your calorie difference is 500 calories. This means that you can lose 3500 calories a week, that is, 0.4 kg of weight; If you want to reduce more, just reduce your daily calories.
1. Diet instead of hunger strike
Fasting to lose weight is useless. If you don't eat, there is a difference of 1500 calories every day. In a few days, when you can't stand the hunger strike any longer, you will see that you want to eat everything, thus ruining the whole diet plan.
While losing weight, we should also consider nutrition. You should include vitamins, minerals, protein, carbohydrates and fat in the menu, otherwise, although you gain a slim figure, you will become malnourished, rough skin or seriously ill. Is it not worth it?
No matter what kind of diet plan, make sure you can get enough green leafy vegetables. Eat lettuce salad at least once a day, such as carrots, tomatoes, lettuce, cabbage, mushrooms, cucumbers, celery, green peppers or red peppers. In addition, learn to make low-calorie salads and increase the variety.
In addition, you must eat one or two pieces of fruit every day, some thin protein foods, such as meat, fish or chicken, duck and two pieces of whole wheat bread, to get rich vitamin B complex, which is very important for dieters who need high energy.
Liver is rich in vitamin B group, and it is also the best food for dieters. It is best to eat it two or three times a week. If you are constipated, you can add 3 teaspoons of wheat bran to your daily food, so that you can control the calories as you like, even if you eat a chocolate every day to reward yourself.
You should prepare a calorie calculation table for yourself and compare the calories of the food you eat at any time for reference. And remember how many calories you eat at each meal. At the beginning, you must carefully calculate and weigh the food until you are familiar with the baseline quantity and calories of each meal. Then, you can naturally eat' restricted calories'.
Before deciding the ideal calorie restriction, you must know how much weight you want to lose, followed by your physical activity, and finally the degree to which you are used to eating big meals. If you eat too much and exercise too much and want to lose more than 1 1 kg, you'd better lose more than 1500 calories a day. If you don't eat much, lose less weight and exercise less, you just need to lose 1000 calories.
If you are self-disciplined and don't consume too much energy, plan to consume 800 calories from Monday to Friday and 1300 calories on Saturday and Sunday, so that your diet can better match your family life.
You may find that it is a better way to eat with a small number of meals instead of three meals a day. In addition, this way of eating can speed up the passage of food through the digestive system.
Perseverance is the key to success in losing weight. Calorie tolerance will lose weight quickly and will last longer.
2. Basic principles of reducing calories
(1) Set yourself a daily (or weekly) calorie limit and stick to it. Record everything you eat and drink in your notebook and add up the calories they contain. In order to calculate accurately, food should be weighed first.
(2) Adhere to a regular eating pattern, eat 3 to 5 times a day, and try to eat a light dinner if possible.
(3) A high-protein food, such as beef and pork, fish or chickens and ducks, must be included in the daily calorie allowance.
(4) Eat more green vegetables. If you want to add salad dressing, it is best to have low calories. When you are hungry between meals, you can chew some crisp celery, cucumber or carrot.
(5) Eat two slices of whole wheat bread every day.
(6) Don't add unnecessary fat to food, and use baking or boiling instead of frying.
(7) In addition to drinking a cup of unsweetened white wine occasionally, alcohol should be avoided as much as possible.
(8) Do not eat high-calorie starchy foods, such as biscuits, cakes, pasta and desserts. These foods are high in calories, but their nutritional value is not high, so they can be replaced by foods with lower calories.
If you are constipation, you can eat rice bran or wheat bran.
(10) Weigh yourself every week and record the results in a notebook. After getting up in the morning, it's best to measure before getting dressed.
The measurement of calories can be difficult to judge unless you weigh the food carefully and compare it with the calorie table. For most people, it is enough to know the calorie levels of different foods.
Note that the food quantity and reference quantity are varied, and it is impossible to give an absolutely correct plan. For example, a "small" apple may weigh 8, 1 1 or 14 grams, depending on the variety and season. Green apples also have lower sugar content than mature apples.
References:
Ic) 1 package (small, 50g) 225
Jinde surprise egg 1 only 1 10
M& peanut chocolate 1 package 8 15
Baiqi Gong Ke Nippon 1 Pack 557
Twix 1 packing 287
Cadbury sleeves 1 pack of 230
Cadbury double-decker bus 1 package 230
Meiji almond chocolate 1 package 462
Meiji dark chocolate 1 a pack of 260
Kym 1 capsule 80 capsules.
Triangle chocolate 50 grams 250
Hawaiian nut chocolate 60g 347
ice cream
Milk company ice cream 1 cup 163
Dreyers chocolate chip ice cream 1 cup 170
Cream cookie ice cream batch 1 250
Yunna ice cream 1 cup (133g) 269
Juice bar1(92g) 57
Charcoal coffee snow bar 1 bar 147
Cone 1 23 1
Ice cream glutinous rice? 1 capsule 70
Ice cream/ice cream 100g 126
Ice cream brick/batch/brick 100g 153
Fresh fruit and juice ice/fresh fruit and juice ice 100g 86
Chocolate ice cream/chocolate ice cream 100g 2 16
French Yun Ni soft ice cream/French vanilla soft ice cream 100g 2 15
Yunna ice cream/vanilla ice cream 100g 20 1
Pineapple coconut ice 100g 1 13
Orange Sherpa 100g 138
Candy class
Butter candy 5 capsules 105
Cotton candy is 5 yuan 80
5 pieces of fruit juice candy (28g) 265
Swiss candy 1 capsule 22 capsules
Selected bovine lactose 1 capsule 19
dry fruit
Melon seeds (white, red and black) 1 3.7, 0.94, 2. 1.
Guazi 100 564
Cashew nuts15 (30g)
40 peanuts (30g) 170
7 peaches (30g) 160
30 almonds (30g) 170
Pine nuts 1.5 tbsp (30g) 175
Dried raisins 1 spoon 40
Dried longan 1 tablespoon (15g) 42
Pistachio nuts 50g 653
Honey cashew nuts100g 680
Pine nuts 100 686
Peach meat 100g 583
Almond fruit 90g 585
Raisins100g 284
Dried longan100g 220
50g dried mango 120
Roasted peanuts 28 (28g) 68
Roasted chestnuts 3 (28g) 98
Fried broad beans 1 lb 1888
milk
Whole milk 240ml 150
Low-fat milk 240ml 12 1
Skim milk 240ml 9 1
Full-fat chocolate milk 240ml 205
6 teaspoons of condensed milk (38g) 123
6 teaspoons (32g) whole milk 42
Chocolate milkshake 1.25 cups (283ml) 360
Yunna milkshake 1.25 cup (283ml) 3 14
Drinks
Green tea 240ml 2
Yakult 1 bottle (100ml) 70
Vitamin 1 box (250ml) 120
Grape Fit 1 Sperm Bottle (275ml) 198
Ribena 1/3 cups (70 ml) 160
Sweet soybean milk 1 cup 120
Chrysanthemum tea 1 cup 90
Pure orange juice 1 cup (240ml) 1 14.
Horlick 2 full teaspoons (15ml) 59
Avatar 2 full teaspoon (7 ml) 26
2 teaspoons of cereal flour (6 ml) 19
Tomato juice 190ml 35
Vegetable juice 190ml 35
Zhai coffee 240ml 2
Sugar-free oolong tea 250ml 0
Sugar-free wheat tea 250ml 0
Sars 350ml ml 126
Fresh orange juice 460ml 2 12
Fresh apple juice 250ml 142
Fresh juice 250ml 14 1
Iced black tea 300ml 120
Foamed green tea 300ml 1 10
Coke 355ml 150
Diet Coke 350ml 3.5
Sprite 350ml 147
Pepsi 350ml 16 1
Long Island Iced Tea 1 Part 275
alcohol
Beer 1 can 106
Asahi original wine 350ml 144
Kirin beer 350ml 15 1
Baiwai Beer 335ml 142
Whiskey 1 part 70
Plum wine (Lianmei) 1 serving 7 1.
Vodka 1 serving 100
Bloody Mary 1 copy 123
Canned Hawaiian cocktail100g 237
Canned lemon whisky cocktail 100g 1 19
Sugar-free after-dinner wine100g 126
Liqueur after dinner100g 153
Red wine 100g 72
Rose table wine 100g 7 1
White wine100g 68
other
Margarine 1 tablespoon (14g)
Rapeseed oil 1 tablespoon (14g) 125.
Chestnut rice oil 1 tablespoon (14g) 125.
Peanut oil 1 tablespoon (14g) 125.
Olive oil15ml 120
Salad dressing 1 tablespoon (15g) 60
Low calorie salad dressing 1 tablespoon (15g) 35
Sugar 1 flat teaspoon (5g) 20
Two cubes of sugar.
2 teaspoons of honey (15g) 43
2 teaspoons of jam (15g) 39
2 flat teaspoons of peanut butter (15g) 93
Sugar gum 1 tablespoon (20g) 60
Butter15ml 100
Cod liver oil 15ml 126
Soy sauce 15ml 10
Black pepper 15ml 5
Chili powder 15ml 10
Curry powder 15ml 5
Mashed garlic 15ml 13
Tomato juice100g 104
Canned beef sauce 100g 53
Canned mushroom juice100g 50
Red bean paste 100g 178
Spiced Douchi100g 244
Sesame paste 100g 6 18
Salt100g 0
Salt100g 0
Barbecue sauce/Barbecued pork sauce 100g 75
Fish sauce 100g 35
Seafood sauce100g 220
Oyster sauce 100g 5 1
Plum jam 100g 184
Tabasco Chili juice100g 12
Soy sauce made from hydrolyzed vegetable protein 100g 4 1.
Soy sauce made of soybean (Japanese soy sauce) 100g 60
Yun Nanjing 100g 288
Chili oil100g 900
Sesame oil 100g 898
restaurant
We often go to these fast food restaurants or restaurants to eat, but have you ever thought about how terrible the traffic behind them is?
Calories, carbohydrates, total fat, cholesterol, sodium, protein.
Satin/French fries
Full price of Hamburg 260 34 9 30 580 13
Cheeseburger set meal 320 35 13 40 820 15
Big Mac Burger 560 45 3 1 85 1070 26
Fish fillets 360 40 16 35 690 14
Maixiang chicken 5 10 44 30 50 820 17
French fries 210 2610 91/kloc-0 0 3
China French fries 312371612155 5
French fries 450 57 22 16 200 6
Mcnugget/sauce
Mcnuggets (6) 2901517 6051018
Mustard hot sauce 60 7 3.5 5 240 0
Barbecue sauce 45 10 0 250 0
Sweet and sour sauce 50 1 1 0 140 0
breakfast
Provide a hearty breakfast in the morning 6 10 40 38 460 1030 24
Bacon and egg burger 290271223571017
Pork chop burger 360 26 23 45 740 13
Pork and egg burger 440 27 28 255 8 10 19
Crispy potato cake13014803301
Hot sweet cake 5801001615 760 9
Dessert/milkshake
Apple batch 260 30 15 6 240 2
Chocolate milkshake 360 60 9 40 250 1 1
Chocolate New World 340 52 12 30 170 8
drink
Orange juice (6 ounces) 80 20 0 0 20 1
Coke (12 ounces) 1 10 29 0 10 0.
Black tea (pure) 0.5000000
Coffee (pure) 20.300000
KFC
Calorie quantity
9 pieces of whole barrel chicken 1865
Colonel chicken nuggets 1 45
Jimihua 125g 420
Chicken fillet 3 380
Chicken wings (spicy) 1 130 (+25%)
Chicken breast (spicy) 1 serving 250 (+25%)
Chicken leg (spicy) 1 230 (+25%)
Whole chicken leg (spicy) 1 290 (+25%)
Cheeseburger 1 460
Chicken leg salad set meal 1 440
Chicken rolls 1 serving 6 15
French fries (small portion) 1 17 330
French fries (large portion) 227 645
Salad 1 16 130
Xiaomi 1 part 7 g 8 90
Muffin 1 230
Corn soup 1 cup 1 15
Chinese restaurant
Calorie quantity
Jiaozi 1 35 with vegetable meat stuffing.
Fried dumpling 3 170
Beef Pie 1 200
Small? #092; Packaging 1 105
Shaomai 2 capsules 55
Fried spring rolls 1 300
Fried silver ring 1 485
Ke Fan 1 Ke500
Chinese fried noodles (such as dry fried beef river and fried rice in Xingzhou) 1 dish 1500
Chinese pantou rice (such as corn meat rice and chicken rice with sauce) 1 dish 950.
Chinese noodle soup (such as jiaozi, Tangyuan and Yu Danfen) 1 Cai 450.
Chinese porridge (such as preserved egg lean meat porridge and boat porridge) 1 dish 300
Rape 1 vegetable 130
Western-style restaurant
Calorie quantity
Mexican salad 1 disk 98 1
Lettuce salad+Italian vinegar sauce 1 small cup 170
Caesar salad 1 plate 650
Concourse salad 1 serving 240
Mexican shortbread+2 tablespoons sauce 50g 177
French thick soup 1 cup 72
Cream potato soup 1 cup 80
Cream seafood soup 1 cup 105
Mushroom soup 1 cup 98
Beef and mushroom soup 1 cup 195
Crispy soup 1 cup 450
Spaghetti with Seafood 1 Plate 620
Spaghetti with Meat Sauce 1 Plate 599
Cream spaghetti 1 plate 84 1
Cold seafood macaroni 1 serving 250
Grilled seafood 1 serving 400
Baked potatoes with butter 1 460
Fried shrimp100g 220
Lobster 100g 120
Sirloin steak (including fat) 85g 330
Small steak 60 grams 234
American hot dogs 1 only 400
Fried onion rings100g 390
Skinned chicken breast 1 serving 120
Seafood pizza 80g 220
chafing dish
Calorie quantity
Oil tofu 2 yuan 75
Five Fish jiaozi 100
Five shrimp balls 125
3 tribute pills 120
Fish balls 3 45
Fuzhou fish balls 3 200
Cod ball 3 26
Huazhi pill 3 134
Salmon balls 5 46
Crab fillet balls, five for five.
Beef slices 1 plate 605
Mutton slices 1 pan 175
Chicken 1 plate 140
Crab 1 only 100
3 swordfish shrimp 15
5 clam 10
5 midges, 50 midges.
Chinese cabbage 100g 10
1 vermicelli 135
Pig red 100g 150
Millet 1 root 150
Cake, cake and dessert
Calorie quantity
Egg tart 1 90g 255
Pudding 1 70
Coffee jelly 1 100
Cheesecake 1 piece 55g 260
Chocolate cake 1 60g 285
Assorted fruit Mu Si cake 1 block150g 420
English muffins 1 supply 150
Winter dumping 1 60g 193
Cream puffs170g 175
Kiwi tart 1 72
Peach Pie 1 75
Garlic flavor in French bags 1 small pieces 37
French bag-original order 1 small piece 3 1
French bag 1 350g 79 1
Japanese cuisine
Calorie quantity
Noodles and black bean soup 1 bowl 80
2 pieces of crab roe sushi 106
2 pieces of shrimp sushi 104
2 pieces of sushi with belt 102
2 pieces of Chibei sushi 100
2 pieces of salmon sushi 175
2 pieces of octopus sushi 100
Sweet egg sushi 2 pieces 85
2 pieces of tuna sushi 130
2 pieces of salmon roe sushi 100
2 pieces of sea urchin sushi 126
Salmon sashimi 100g 160
Octopus sashimi 100g 94
Sea urchin sashimi 100g 145
Sashimi Order 1 Part 529
Fried pork chops order 1 serving 8 18
Pork chop with ginger sauce 1 serving 707
Salted grilled fish order 1 No.425th
Jiuzhou Spicy Noodles 1 Bowl 583
China Lamian Noodles 1 Bowl 449
Japanese-style spicy noodles with barbecued pork 1 bowl 605
Noodles and black bean soup noodles 1 bowl 360
Fried shrimp noodle soup 1 bowl 595
Japanese Cold Noodles 1 Bowl 260
Curry pork chop rice 1 serving 764
Fried winter birds with iron plate 1 serving 622
Tempura 1 350
Zhi Dou 1 Part 88
Fried tofu 1 piece 128
Jingfeng fried tofu 1 166
Fried jiaozi 1 Block 48
Beijing Roasted Silver Cod 1 serving 326
Baked saury 1 serving 226
Tea bowl steaming 1 bowl 93
Beef rolls with mushrooms 1 piece 1 18
Roasted chicken skewers 1 skewers 180
Sauced meat skewers 1 skewers 220
Fried seafood with oolong noodles 1 vegetable 1200
Chinese meal
Calorie quantity
White rice 200g 180
Meat jiaozi 1 piece 350
Lotus leaf jiaozi 1 1200
Meatballs 1 365
2 pieces of radish cake 180
Tongzai rice cake 1 serving 330
Steamed eggs 1 serving 75
Crab egg soup 1 bowl 60
Egg drop soup 1 bowl 70
Laver soup 1 bowl 10
Winter melon soup 1 bowl 20
Hot and sour soup 1 bowl 155
Baked millet 1 branch 345
Sweet and sour pork ribs 1 plate 490
Mapo tofu 1 pot 365
Braised lion head 1 360
Fried cuttlefish 1 plate 155
Steamed cod 1 plate 360
Fried pork with scallion 1 plate 536
Crispy spicy chicken nuggets 1 nugget 560
Roast duck100g 300
Sausage 40g 135
Braised duck tongue 40g 45g
Braised chicken wings 65g 1 15
Braised duck wings 80g 120
Braised chicken legs 1 as long as 300
Fried chicken legs 1 only 3 10
Fried pork chop 1 RMB 280
Shrimp fried rice 1 serving 550
Kung Pao Chicken Rice 1 serving 509
Chicken rice 1 serving 330
Chicken curry rice 1 serving 550
Beef brisket rice 1 serving 575
What? #092; Risotto 1 705
Fried rice noodles 1 serving 275
Guangdong fried noodles 1 serving 930
What? #092; Fried noodles 1 serving 685
Stir-fried Sam sun 1 serving 435
Fried vegetables 1 serving 165
Fried beef with green pepper 1 serving 240
Calorie quantity
White rice 200g 180
Meat jiaozi 1 piece 350
Lotus leaf jiaozi 1 1200
Meatballs 1 365
2 pieces of radish cake 180
Tongzai rice cake 1 serving 330
Steamed eggs 1 serving 75
Crab egg soup 1 bowl 60
Egg drop soup 1 bowl 70
Laver soup 1 bowl 10
Winter melon soup 1 bowl 20
Hot and sour soup 1 bowl 155
Baked millet 1 branch 345
Sweet and sour pork ribs 1 plate 490
Mapo tofu 1 pot 365
Braised lion head 1 360
Fried cuttlefish 1 plate 155
Steamed cod 1 plate 360
Fried pork with scallion 1 plate 536
Crispy spicy chicken nuggets 1 nugget 560
Roast duck100g 300
Sausage 40g 135
Braised duck tongue 40g 45g
Braised chicken wings 65g 1 15
Braised duck wings 80g 120
Braised chicken legs 1 as long as 300
Fried chicken legs 1 only 3 10
Fried pork chop 1 RMB 280
Shrimp fried rice 1 serving 550
Kung Pao Chicken Rice 1 serving 509
Chicken rice 1 serving 330
Chicken curry rice 1 serving 550
Beef brisket rice 1 serving 575
Assorted risotto 1 705
Fried rice noodles 1 serving 275
Guangdong fried noodles 1 serving 930
Assorted fried noodles 1 serving 685
Stir-fried Sam sun 1 serving 435
Fried vegetables 1 serving 165
Fried beef with green pepper 1 serving 240
Respondents: Laugh at the first sight-Raise people to level 511-2918: 57.