Chelsea chiang (creator of healthy recipes and gym operator), do you know what you are eating? Choose the right food and you will be full and healthy! "I can't believe it's all 1211kcal, but the weight is so much worse! Chelsea teaches you how to create the greatest satiety with limited calories. I believe that many readers who lose weight miss chicken chops and precious milk. I haven't eaten chicken chops and precious milk for a long time. After careful calculation, I know that my whole day's diet does not contain snacks, and the calories are almost the same as a cup of bubble tea and a piece of fried chicken! This proves one thing: smart choice of ingredients and cooking methods can really make you full and healthy! Many fans often tell me in private that it is really difficult to find time to prepare food because of busy work, so they can only choose to eat out. I can understand everyone's inconvenience, but I still want to tell you that under the limited time, as long as you have the heart, you can actually prepare healthy and delicious dishes! Choose the right food and you will be full and healthy! In this way, there is only one meal: bubble tea+fried chicken chops =1263kcal, full of three meals of fruit and fruit+hominid plates+homemade burritos =1191kcal (Editor's recommendation: follow Xiaoxian to "eat"! People who are used to eating out can understand the nutrition label in three steps. Step 1: Confirm the number of copies. The whole package may exceed the amount of one serving, and one serving mostly refers to the amount that most people eat at one time. So if you eat a whole package, you must first confirm how many servings a whole package contains. Step 2: Pay attention to the number of calories multiplied by the number of calories per serving, which is the total calories you really eat. Step 3: Choose the nutrients your body needs wisely from all kinds of foods or processed products, and all kinds of foods provide different nutrients. You can choose the food that suits you best according to your own needs. Smart collocation method of eating out ◎ The part of the super-business article, in which imperial rice balls are a good choice, which can be regarded as carbon water, and instant chicken breast, tea eggs, tofu and sugar-free soybean milk are also great protein. If you don't have time to prepare your own food, the food in the supermarket is labeled with calories, which is very convenient. But there is a disadvantage that the sodium content is generally too high, so we should pay attention to the amount of sodium content; As for the fibrous part, you can supplement it with fruit or salad, but you should pay more attention to the salad dressing, or you will consume too many calories if you are not careful! If it is a staple food (such as lunch or spaghetti), remember to turn to the back and look at the nutrition label to see the content of calories, carbohydrates, fat and protein. Besides figures, you should also avoid fried food. It is recommended that you eat as little fried food as possible. It is best to choose foods that are roasted, steamed and cooked. There are also too many foods with sauces, such as curry rice and mala Tang, which are not suitable. Too high sodium content can easily cause edema! Chelsea chiang, a healthy recipe creator and gym operator, do you know what you are eating? Choose the right food and you will be full and healthy! "I can't believe it's all 1211kcal, but the weight is so much worse! Chelsea teaches you how to create the greatest satiety with limited calories. I believe that many readers who lose weight miss chicken chops and precious milk. I haven't eaten chicken chops and precious milk for a long time. After careful calculation, I know that my whole day's diet does not contain snacks, and the calories are almost the same as a cup of bubble tea and a piece of fried chicken! This proves one thing: smart choice of ingredients and cooking methods can really make you full and healthy! Many fans often tell me in private that it is really difficult to find time to prepare food because of busy work, so they can only choose to eat out. I can understand everyone's inconvenience, but I still want to tell you that under the limited time, as long as you have the heart, you can actually prepare healthy and delicious dishes! Choose the right food and you will be full and healthy! In this way, there is only one meal: bubble tea+fried chicken chops =1263kcal, full of three meals of fruit and fruit+hominid plates+homemade burritos =1191kcal (Editor's recommendation: follow Xiaoxian to "eat"! People who are used to eating out can understand the nutrition label in three steps. Step 1: Confirm the number of copies. The whole package may exceed the amount of one serving, and one serving mostly refers to the amount that most people eat at one time. So if you eat a whole package, you must first confirm how many servings a whole package contains. Step 2: Pay attention to the number of calories multiplied by the number of calories per serving, which is the total calories you really eat. Step 3: Choose the nutrients your body needs wisely from all kinds of foods or processed products, and all kinds of foods provide different nutrients. You can choose the food that suits you best according to your own needs. Smart collocation method of eating out ◎ The part of the super-business article, in which imperial rice balls are a good choice, which can be regarded as carbon water, and instant chicken breast, tea eggs, tofu and sugar-free soybean milk are also great protein. If you don't have time to prepare your own food, the food in the supermarket is labeled with calories, which is very convenient. But there is a disadvantage that the sodium content is generally too high, so we should pay attention to the amount of sodium content; As for the fibrous part, you can supplement it with fruit or salad, but you should pay more attention to the salad dressing, or you will consume too many calories if you are not careful! If it is a staple food (such as lunch or spaghetti), remember to turn to the back and look at the nutrition label to see the content of calories, carbohydrates, fat and protein. Besides figures, you should also avoid fried food. It is recommended that you eat as little fried food as possible. It is best to choose foods that are roasted, steamed and cooked. There are also too many foods with sauces, such as curry rice and mala Tang, which are not suitable. Too high sodium content can easily cause edema! ◎ Chain fast food restaurants include McDonald's, Moss, KFC, Subway and so on. For brunch, you can choose white meat, such as chicken with bread, French fries with salad, or simply discard them. In the part of eggs, poached eggs are better than scrambled eggs, for fear that too much oil is often added in the process of scrambled eggs; You can choose sugar-free black tea or green tea for the beverage part. If you want to drink latte and fresh milk tea, it's okay, but remember not to add sugar. On Instagram, Chelsea often shares the choice of chain restaurants with you. You may wish to refer to it. How to use this form in the outer food matching plan? The basic setting is 1511 kcal, which can be increased or decreased according to your own needs. Please refer to TDEE formula to calculate your daily calorie intake for gaining muscle or losing fat. You can mix and match the following food combinations by yourself, sometimes eating out and sometimes cooking by yourself, as long as the total calories of three meals add up to meet your target calorie setting. (Remarks: For reference of calories, please give priority to the nutrition label of the actual purchased items. Day1 breakfast: Chaoshang Hot Spring Yuzi Egg+Chiayi Chicken Rice Royal Rice Ball+Sugar-free Black Soymilk (calories 447kcal) Lunch: Subway fragrant roast chicken 6 inches (without sauce) (calories 291kcal) Dim sum: Chaoshang Zongjiafu kimchi winter powder (calories 165kcal) Dinner: Chaoshang colorful fresh vegetables roasted chicken salad lunch+Sugar-free high-fiber soy milk (calories 555kcal) Day2 breakfast: Super Caesar-style chicken cheeseburger+medium iced latte (calories 497kcal) lunch: boiled chicken breast lunch (three non-oily vegetables, Fewer meals) (calories 511kcal) Dim Sum: 111g small tomatoes (calories 18kcal) Dinner: Moss Ginger Roasted Pearl Fort+New Hawaiian Salad (calories 443kcal) Total calories: 1458kcal day3 Breakfast: Starbucks Garden Chicken Parigny+Ice American (calories 511kcal) Lunch: Supermarket Wild Vegetable Salad+Sunshine Sugar-free Soymilk+No. Dim sum: Supermarket and Wind Seaweed Salad (calories 32kcal) Dinner: Supermarket ming prince Salmon Rice Ball+Chilean Salmon Miso Soup (calories 462kcal) Total calories: 1464kcal This article is taken from "Reducing Fat! 21-day slimming plan/Chelsea chiang (healthy recipe creator and gym operator)/Yuezhi Culture