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Special diet for weight loss, tell you how much to eat a day

22 People involved  2021年04月22日 09:46  classification : how lose weight  comment

How much and how many kinds of foods should be eaten a day, so as to ensure fullness and meet the daily activity requirements, without excess energy causing obesity?

   Three meals to lose weight should pay attention to:
   1. Ensure diversified food and balanced nutrition. Daily cereals and potatoes are 250g~400g; vegetables and fruits are respectively about 300g; livestock, poultry and fish meat are 50g~75g; egg products are 25g~50g; milk is 300g.

  2. Strictly control the intake of oil and salt. The daily intake of edible oil should be controlled below 25~30g, and the salt should be controlled within 6g. On this basis, an appropriate amount should be reduced.

  3. Reduce the total dietary energy by 300kcal. Of course, this should be reduced in an appropriate amount. Don't lose it all at once, otherwise it will easily rebound.

   How much and how many kinds of foods should we eat a day to ensure fullness, meet the needs of daily activities, and prevent excess energy from causing obesity?

   Three meals to lose weight should pay attention to:
   1. Ensure diversified food and balanced nutrition. Daily cereals and potatoes are 250g~400g; vegetables and fruits are respectively about 300g; livestock, poultry and fish meat are 50g~75g; egg products are 25g~50g; milk is 300g.

  2. Strictly control the intake of oil and salt. The daily intake of edible oil should be controlled below 25~30g, and the salt should be controlled within 6g. On this basis, an appropriate amount should be reduced.

  3. Reduce the total dietary energy by 300kcal. Of course, this should be reduced in an appropriate amount. Don't lose it all at once, otherwise it will easily rebound.

   4. Ensure that the most basic exercise volume is 6000 steps per day.

  How to eat three meals a day? Recommend a Weight loss recipe template

   For young women who work hard, daily intake of 1800kcal energy food can meet daily activity needs. But if you want to lose weight, you need to lose 300kcal on this basis. How should you eat reasonably, so as to enhance satiety without harming your health?

   Breakfast (400kcal)

   contains: 75g cereals (palm size), 50g eggs (one piece), 150g vegetables (one hand piece), 200g milk

   Example: Homemade sandwich (bread 70g, egg 50g, lettuce 50g), a pack of pure milk

   Eat a good breakfast, because 12 hours before dinner, glycogen in the body is basically depleted and needs to be supplemented in time to prevent hypoglycemia. A reasonable breakfast can keep blood sugar at a stable level, ensuring a morning of study and work.

  Additional meal (100kcal)

   Cherry tomatoes 100g (about 6 pieces), a banana

  Supplement is to make up for the lack of nutrients caused by the rush and simplicity of breakfast; choosing fruits as a snack food has a strong feeling of fullness and low energy, which can effectively suppress the appetite of Chinese food.

   Chinese food (500kcal)

   contains: 100g cereals (two handfuls), 75g lean meat (palm size), 150g vegetables

   Example: rice (100g japonica rice), mushrooms and green vegetables (150g green vegetables, 5g dried shiitake mushrooms), sweet and sour short ribs (150g short ribs), tomato egg soup (60g tomato, 1 egg)

   Eat a good lunch. According to the principle of balanced nutrition, select several from meat, poultry, beans and their products, aquatic products, and vegetables to match. Eating a good and full lunch can effectively avoid overeating at dinner.

  Additional meal (100kcal)

   a pack of non-fat yogurt

   After the busy work in the afternoon, the brain has not been able to rest. Take a break with a pack of yogurt to replenish energy and eat less for dinner.

   Dinner (400kcal)

   contains: 50g cereals, 25g soybeans, 100g vegetables (palm size)

   Example: 90g of noodles with whole grains, mixed with cucumber (150g of cucumber, 55g of dried tofu)

  How to exchange the same type of food?

   Energy exchange of cereals and other energy: 50g rice energy = 110g rice energy = 375g rice porridge energy

   Eggs can be replaced: eggs, duck eggs, goose eggs, quail eggs

   Vegetable substitutes: cabbage, lettuce, lotus root, Chinese cabbage, garlic sprouts, cauliflower, etc.

   Milk substitutes: milk, yogurt, milk powder, cheese and other dairy products

   Nut alternatives: hazelnuts, chestnuts, almonds, pistachios, walnuts, etc.

   Meat alternatives: pork, lamb, beef, chicken, fish

  I am busy at work, can I use diet meal replacement food?

  Not recommended. General alternative foods can only achieve the balance of nutrients, including protein, fat, carbohydrates, vitamins, minerals, and dietary fiber. However, it is difficult to add bioactive components such as polyphenols, phytosterols, and terpenes in natural foods to alternative foods. These components play a very important role in improving immunity, anti-oxidation, and delaying aging.

  How to eat three meals a day? Recommend a Weight loss recipe template

   For young women who work hard, daily intake of 1800kcal energy food can meet daily activity needs. But if you want to lose weight, you need to lose 300kcal on this basis. How should you eat reasonably, so as to enhance satiety without harming your health?

   Breakfast (400kcal)

   contains: 75g cereals (palm size), 50g eggs (one piece), 150g vegetables (one hand piece), 200g milk

   Example: Homemade sandwich (bread 70g, egg 50g, lettuce 50g), a pack of pure milk

   Eat a good breakfast, because 12 hours after the previous night’s dinner, glycogen in the body is basically consumed and needs to be refilled in time to prevent hypoglycemia. A reasonable breakfast can keep blood sugar at a stable level, ensuring a morning of study and work.

  Additional meal (100kcal)

   Cherry tomatoes 100g (about 6 pieces), a banana

   Snacks are to make up for the lack of nutrients caused by the rush and simplicity of breakfast; choosing fruit as a snack food has a strong feeling of fullness and low energy, which can effectively suppress the appetite of Chinese food.

   Chinese food (500kcal)

   contains: 100g cereals (two handfuls), 75g lean meat (palm size), 150g vegetables

   Example: rice (100g japonica rice), mushrooms and green vegetables (150g green vegetables, 5g dried shiitake mushrooms), sweet and sour short ribs (150g short ribs), tomato egg soup (60g tomato, 1 egg)

   Eat a good lunch. According to the principle of balanced nutrition, select several from meat, poultry, beans and their products, aquatic products, and vegetables to match. Eating a good and full lunch can effectively avoid overeating at dinner.

  Additional meal (100kcal)

   a pack of nonfat yogurt

   After the busy work in the afternoon, the brain has not been able to rest. Take a break with a pack of yogurt to replenish energy and eat less for dinner.

   Dinner (400kcal)

   contains: 50g cereals, 25g soybeans, 100g vegetables (palm size)

   Example: 90g of noodles with whole grains, mixed with cucumber (150g of cucumber, 55g of dried tofu)

  How to exchange the same type of food?

   Energy exchange of cereals and other energy: 50g rice energy = 110g rice energy = 375g rice porridge energy

   Eggs can be replaced: eggs, duck eggs, goose eggs, quail eggs

   Vegetable substitutes: cabbage, lettuce, lotus root, Chinese cabbage, garlic sprouts, cauliflower, etc.

   Milk substitutes: milk, yogurt, milk powder, cheese and other dairy products

   Nut alternatives: hazelnuts, chestnuts, almonds, pistachios, walnuts, etc.

   Meat alternatives: pork, lamb, beef, chicken, fish

Healthy weight loss www.psecigs.com

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