What to eat to lose weight? Full, low-calorie food, large plates.

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What is the energy density of food?

Energy density is very simple, that is to say, the heat stored per unit weight and per gram of food. For example, a plate of potato chips and an apple are both100g, and the same weight gives people similar satiety, but the calories of this plate of potato chips are as high as 550 calories, while the calories of apples are only 50 calories. So potato chips are food with high energy density, and apples are food with low energy density. Therefore, as long as low-energy food appears on your table, you don't have to starve at all, but you can greatly reduce your calorie intake. Eating fat is just around the corner.

What does low energy density food look like?

1, high-moisture foods, such as vegetables and fruits. The higher the moisture content of food, the lower the energy density. The calorie of a cup of raisins is 434 calories, while the calorie of a cup of grapes is only 104 calories.

2. Low-fat and high-protein food. Such as skinless chicken, shrimp and shellfish.

3, high fiber foods, such as miscellaneous grains, fungi, nuts, beans. Dietary fiber can increase the volume of food and enhance satiety, but it will not increase the calories of food.

Food energy density meter, choose the right food at any time.

According to the energy density, German scientists divide ordinary food into green food, yellow food and red food. From now on, if you want to lose weight, you don't have to eat less blindly. You can enjoy three meals a day and even treat yourself with dessert. Just remember one principle, compare with the food energy density table, and choose the appropriate green food as much as possible.

green food

1.5 calories/g or less

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Millet porridge 0.4

Steamed potato 0.7

Sweet potato 0.9

Boiled corn 1.0

Rice 1.2

Baked potato 1.3

fruit

Papaya 0.27

Strawberry 0.3

Watermelon 0.34

Grapefruit 0.4 1

Pear 0.44

Grape 0.45

Apple 0.5

Pitaya 0.5 1

Litchi 0.7

Banana 0.9 1

vegetables

Wax gourd 0. 1 1

Cucumber 0. 15

Lettuce 0. 15

Tomatoes 0. 19

Pumpkin 0.22

Broccoli 0.33

Carrot 0.37

Onion 0.39

fungus

Flammulina velutipes 0.26

Mushroom 0.27

Mushroom 0.3

Edible meat

Chicken breast 1.33

Mutton 1.2

Lean beef 1. 1

Carp 1.09

Shrimp 0.85

egg

Boiled eggs 1.4

bean products

Soybean milk 0. 14

White tofu 0.98

Dried bean curd 1.4

dairy produce

Skim milk 0.33

Defatted yogurt 0.57

Milk 0.6

Yogurt 0.7

Yellow food

1.6-2.4 calories/g

Yellow food has moderate energy density, so it is best to eat it in moderation and appear on your plate once a day.

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Wonton 1.8

Whole wheat bread 2. 1

Steamed bread 2.2

Pizza 2.3

Edible meat

Pork tenderloin 1.55

Chicken leg 1.8 1

Bacon +0.8 1

Chicken wings 1.94

Lunch meat 2.3

egg

Preserved egg 1.7

Salted duck eggs 1.9

Fried poached eggs 2.0

bean products

Oil tofu 2.4

dairy produce

Low-fat cheese 2.4

snack

Seaweed 1.8

Ice cream 2.0

Plum 2.2

Red food

2.5 calories/gram or more

Red food is a kind of food with high energy density, just like you should stop at a red light when crossing the road. It's best to keep your distance from them during weight loss or eat 1-2 times a week, and be sure to eat in small portions.

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Bread and butter

French fries 3.3

Fried dough sticks 3.8

Pancake 2.5

Edible meat

Barbecued pork 2.7

Red sausage 2.8

Roasted goose 2.9

Fried chicken 2.9

Roasted duck 5.3

Pork belly 5.68