The heat energy per gram of protein is 1.67× 104 Joule.

The heat supply per gram of fat is 3.77× 104 joules.

The heat supply per gram of carbohydrate (sugar) is 1.67× 104 Joule.

1 Two (50g) pieces of rice or white flour contain 38g of sugar, 4g of protein and 1 g of fat. * * * provides 7.5× 105 joules of heat. The total heat generated by 50 grams of rice or white flour is equivalent to 50 grams of dried noodles, 60 grams of noodles, 50 grams of millet, 50 grams of sorghum, 75 grams of salty bread, 750 grams of raw and old corn (commercially available), 50 grams of red (green) beans, 50 grams of corn flour, 50 grams of dry powder skin (strips), 50 grams of soda biscuits and 50 grams of naked oats powder.

50g( 1 2) lean pork contains 9g protein and 6g fat, which provides about 3.77× 105 joules of heat. The total calories provided by 50g lean pork are equivalent to 50g lean mutton, 50g lean beef, 50g fish, shrimp, chicken and duck (lean) meat, 50g dried bean curd (shredded), 100g northern bean curd, 125g southern bean curd, 20g thin sausage and 1 large egg (about 50-55g).

250g (half a catty) milk contains sugar 1 1g, fat 8g, protein 12g, and * * * provides 6.7× 105 joules of heat. The total heat generated by 250g milk is equivalent to that generated by 30g milk powder (sugar-free), 1 bottle yogurt (sugar-free), 125g evaporated milk, 40g dried yellow (green) beans, 40g bean curd powder and 300g soybean milk (bean curd powder).

500 ~ 750 grams of A vegetables provide 3.77× 105 joules of heat. Class A vegetables include Chinese cabbage, cabbage, spinach, rape, celery, bamboo shoots, zucchini, loofah, wax gourd, cucumber, bitter gourd, eggplant, tomato, mung bean sprouts, water bamboo, fresh mushrooms and asparagus. Its heat output is equivalent to persimmon pepper, pumpkin, radish and submerged kelp, lentils and fresh cowpeas, carrots and garlic sprouts and fresh peas.

One tablespoon (10g) of peanut oil contains fat 10g, which produces 3.35× 105 joules, equivalent to walnut kernel 15g, peanut kernel 15g, pumpkin seed 18g and sunflower seed/kloc.

It is more scientific to use metabolism to lose weight.

Metabolism is a small engine in our body, which burns calories for our body every day and keeps all parts of our body running normally. Due to genetic reasons, some women burn fat faster than others, but age, weight, diet and exercise habits are also factors that cannot be ignored.

With the increase of age, the speed of metabolism in the body will decrease. Generally speaking, during the ten years from the age of 25 to 35, if you don't do extra exercise, your body will consume 100 calories every day. But even so, we can still tap the potential of metabolism.

Maybe you will wonder: if you want to lose weight, why should you keep eating? This sounds really contradictory. But in fact, the metabolic rate of eating less than 5-6 times a day is 24 to 7 compared with three big meals a day. Doing so can prevent you from overeating after a long hunger. The interval between meals should not exceed 4 hours. Ensure that all meals contain protein to improve metabolic rate. For example, you can eat coarse fiber grains and fruits in the morning, and you can eat some snacks such as yogurt and fruits in the morning; Have a plate of vegetables for lunch. Zarraga has a moderate amount of chicken or fish. Add another snack at 3-4 pm, such as a banana and a piece of low-fat cheese; Try to have a light and simple dinner and eat less. Consider mixing vegetables with120-180g of chicken, fish or other types of lean meat to increase the protein content. If you sleep late, you can also arrange a midnight snack.

Eating an ultra-low calorie diet does more harm than good.

Our bodies have "programmed" calorie requirements to ensure our basic metabolism and daily weight. If you suddenly reduce 1000 calories from your diet, your "resting metabolic rate", that is, the number of calories your body needs to maintain normal breathing, heartbeat and other basic physiological functions, will automatically decrease, because your body will mistakenly think that you are starving, and you need to balance at this time. Not only can you not consume more calories, but it will affect the normal operation of your body functions.

So, how many calories should you consume? It depends on how much we exercise. Multiply your current weight by 1 1 to know the number of calories you need. For example, if you weigh 55 kilograms, you need about 1320 calories every day. Even if your height is less than 1.6m, your daily calorie intake should not be less than 1200 calories. The survey results show that when the daily calorie is lower than 1200 calories, the resting metabolic rate will decrease by 45%.

Breakfast is the most important meal in a day's metabolism and weight loss plan. The survey shows that people who eat breakfast are more likely to lose weight than those who eat on an empty stomach. When we are sleeping, the metabolic rate in our body drops, and when we start eating again, the metabolic rate will increase with recovery. Therefore, if you miss breakfast, your body will wait until lunch to start burning calories and speed up metabolism, which is undoubtedly not conducive to weight loss. Therefore, it is wise to eat 300-400 calories breakfast in the morning to restore the metabolic rate in advance.

Eat a lot of high-fiber carbohydrates for breakfast.

In a comparative experiment of high-fat and high-fiber carbohydrate breakfasts, the University of Sydney, Australia, found that people who eat more fat will feel hungry faster. Theoretically, your body will take longer to digest and absorb high-fiber carbohydrate foods, so that they will not be converted into blood sugar quickly, and your hunger will appear relatively slowly. The best nutritious breakfast recommended by researchers is cereal breakfast rich in crude fiber and a glass of low-fat milk; Whole wheat bread with low-fat cheese and bananas or other berries; High-protein vegetable rolls and whole wheat bread are nutritious and healthy.

Exquisite carbohydrate foods, such as white bread and potatoes, will produce a lot of insulin, promote fat storage, and may reduce metabolism. Experts advise us to eat carbohydrate foods containing crude fiber: "It is very important to keep the intake of carbohydrate foods, and choose more vegetables, fruits and whole grains, because these foods will produce relatively less insulin."

According to the survey, taking enough protein can improve the metabolic rate and make us consume 150-200 calories every day. Protein is mainly composed of amino acids. Compared with fats and carbohydrates, amino acids are difficult to digest and decompose in the human body, so you need to consume more energy to digest and absorb them.

Of course, this does not mean that we should only rely on a high-protein diet, as long as we ensure that 10%-35% of our daily calories come from protein. In other words, if you eat 1800 calories, 360-630 calories should be foods rich in protein, such as fish, chicken, low-fat cheese, yogurt and beans.

You might as well try high-intensity interval exercise to improve your metabolism faster.

The results show that people who do intermittent exercise twice a week can lose twice as much weight as those who only do cardiopulmonary training regularly. You can easily integrate interval training into your daily practice, that is, insert a 30-second full-speed sprint into your jogging every 5 minutes, or add a 1 minute diagonal walk into your monotonous practice. Because your body is exercising vigorously, you can burn more calories. You can also adjust your daily exercise to 40 minutes of cross training. The ideal training plan is a 20-40-minute interval twice a week and a 20-40-minute cross-training twice.

Add a little Chili powder to the soup for lunch or dinner.

Capsaicin mixed with pepper and pepper can temporarily stimulate the body and make the body release more hormones, such as adrenaline, thus accelerating metabolism and improving the ability to burn calories. Usually people who love Chili have a low appetite, because eating spicy food makes people feel full.

Experts believe that strength training is the best way to accelerate resting metabolic rate.

With the increase of age, the metabolic rate of human body decreases, but strength training can restore the metabolic rate to the past level. 0.5 kg of muscle consumes 9 times as many calories as the same amount of fat. A woman who weighs 60 kilograms consumes more calories than a woman who weighs 60 kilograms for the same height and does not exercise for a long time. Regular strength training will increase your metabolic rate from 6.8% to 7.8%. This means that if you weigh 55 kilograms, even if you are watching TV, even if you do nothing, you can consume about 100 more calories every day.

Do you think you don't have time to go to the gym to exercise? In fact, you only need to lift weights twice a week 15 minutes, and you can get good results. Strength training can also promote your metabolic rate in the short term. When women lift weights, their metabolic rate is greatly improved and they can consume 100 calories.

Every month before the arrival of "old friends", my mood fluctuates, my face is swollen, and I even curl up on the sofa, feeling uncomfortable all over. A recent study by Adilaide University in Australia shows that if you exercise two weeks before menstruation, you can easily lose more weight. Lynn Readman, who participated in the survey, said: "From two weeks after ovulation to two days before menstruation, women will consume 30% more fat during this period." The reason is that the secretion of regenerative hormones estrogen and progesterone reaches the highest level at this time, which promotes the body to convert fat into energy. During this time, you will burn more fat through exercise.

Drink more low-fat dairy products

Women who eat milk, yogurt and cheese three or four times a day can lose at least 70% fat than women who don't eat any dairy products. The reason is the calcium contained in dairy products. Women who drink dairy products three times a day and consume1.200mg of calcium will consume calories to the maximum extent, which is beneficial to health and weight loss.

Lack of sleep can lead to metabolic disorder.

People who sleep for 4 hours or less every night will find it relatively difficult to deal with carbohydrates.

The way to improve the quality of sleep is simple. Planning our day's training time early and exercising within 2-3 hours before going to bed can keep our sleep stable. At the same time, taking a hot bath before going to bed is also good. The survey shows that people who have soaked in warm water will fall asleep more easily.