Food Calorie Comparison Table
High Quality Carbohydrates
(Staple Food)
Whole Grain Bread: 254 calories
Corn: 112 calories
Purple Potato: 82 calories
Sweet Potato: 86 calories
Potato: 81 calories
Pumpkin: 23 calories
(........ calories/100g)
High-quality protein
Eggs: 70 calories
Shrimp: 93 calories
Beef: 106 calories
Chicken breast: 118 calories
Fish: 110 calories
Lean pork: 143 calories
Soybean milk: 31 calories
Whole: 66 calories
Milk skim: 33 calories
High-fiber vegetables
Broccoli: 27 calories
Lettuce: 16 calories
Bok choy: 20 calories
Cucumber: 16 calories
Peas: 111 calories
Tomatoes: 15 calories
Carrots: 32 calories
Fungus: 25 calories
Mushrooms: 26 calories
White radish: 16 calories
Low GI fruits
Apple: 53 calories
Banana: 93 calories
Oranges: 44 calories
Dragon fruit: 50 calories
Blueberries: 57 calories
Strawberries: 32 calories
Kiwi: 61 calories
Lemon: 37 calories
Good fats
Avocado:171 calories
Nuts: 560 calories
Olive oil:810 calories
Salmon: 139 calories
On Drinking water
06:00-12:00 ? 1000ml
12:00-18:00 ? 1000ml
18: 00-20:30 ? 500ml
After 20:30
Slightly sip when you are thirsty, don't drink too much water.
Daily water quantity science:
Adult organism needs 2000-3000ml of water per day, people can get 500-1000ml of water by eating food, and the organism produces about 300ml of endogenous water every day when generating energy, so adults need to drink 1500-2000ml of water per day in order to satisfy the organism's basic The body needs to drink 1500-2000ml of water a day to meet its basic physiological needs.
(The body is in a state of dehydration after waking up early, drinking a large glass of water after washing can wake up the body's vitality and improve metabolism.)
About Diet
07:00 ? Breakfast
12: 00 ? Lunch
16: 00 ? Dinner (no carbon)
1 Eat all 3 meals a day, the above 3 times are the overall structure of the day, will try to be on time (except when things are delayed).
2 Eat within 9 hours (8 hours didn't really work for me, so adjustments were made).
3 Meal breaks are not recommended. You can skip rice, but replace it with other staples.
4 Carbohydrates + protein + dietary fiber (nutrients must, can not do without one).