Heat is a concept that people often come into contact with, and nutritionists use it to calculate food energy. Scientists have calculated through accurate experiments that 1g protein has 4 calories, 1g fat has 9 calories, 1g carbohydrate has 4 calories, and 1g dietary fiber equals 2 calories. Calorie abbreviation card.

On the back of the package in prepackaged foods, there is a "Nutrition Composition Table", which indicates the energy and nutritional value of food per 100g (or 100 ml).

We notice that the energy value is not in calories (or kilocalories), but in kilojoules. This makes it difficult for dieters and bodybuilders to estimate calorie value with calories (many nutritional data and charts use kilocalories as calorie unit). How many kilocalories is 1 kilojoule? The conversion formula is as follows:

1 kj) = 0.239 kcal

1 kcal) = 4. 184 kj.

How hard does it take to lose a catty of fat?

Here is a quick way to convert kilojoules into kilocalories: first, divide the kilojoule value by 4, and then subtract one percent of the kilojoule value, which is the kilocalorie value. If you don't need to be too precise, dividing the value by 4 is enough. The error is less than 5%.

(1) The essence of fat is the accumulation of excess calories consumed by the body. 1000g fat provides 9000kcal calories, and it takes 7700kcal to lose 1000g fat. (In addition to about 90% pure fat, there is also a small amount of water and protein in fat meat)

(2) Heat deficit 2) 7,700 kcal per week, with an average of 1 100 kcal per day. The daily calorie intake of normal adult women is 1, 800 kcal -2 100 kcal, and the basal metabolism is about 1, 200 kcal, so the daily calorie intake should not be lower than this value. Give priority to healthy weight loss, divide the calorie gap of 1 100kcal into two parts, reduce the dietary intake by 550kcal and exercise consumption by 550kcal.

(3) Reducing the calorie intake by 550kcal per day means eating one less meal per day or only one third of the original meal. Moreover, the calorie gap of 500kcal mainly comes from carbohydrate and fat, not protein, which means you should reduce the amount of staple food. If you don't want to go hungry, it is a good choice to use potatoes or miscellaneous grains porridge. As for fat, strictly control the amount of edible oil, 20 grams is enough, and stewing is the preferred cooking method. Moreover, this is the result calculated on the premise that you don't eat snacks.

(4) The following table will tell you how much exercise you need to do every day to consume 550kcal of calories.