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Is a slice of rye bread and 30 grams of sugar-free oatmeal high in the morning?
The most famous and commonly used weight control method is counting calories. Its theory is simple: if you consume more energy than you consume, you will lose fat. Generally, men with normal weight need about 2500 to 3000 calories a day, and women need between 2000 and 2300. If we consume less calories than this, then we will use the energy stored in fat cells. Once the stored fat is reduced, we will gradually lose weight. The rate of reduction depends on how many calories you consume every day.

This is easy to calculate. The stored fat can provide about 90 calories per L gram. If you need 2300 calories a day but only get 1800 calories, then your calorie difference is 500 calories. This means that you can lose 3500 calories a week, that is, 0.4 kg of weight; If you want to reduce more, just reduce your daily calories.

1. Diet instead of hunger strike

Fasting to lose weight is useless. If you don't eat, there is a difference of 1500 calories every day. In a few days, when you can't stand the hunger strike any longer, you will see that you want to eat everything, thus ruining the whole diet plan.

While losing weight, we should also consider nutrition. You should include vitamins, minerals, protein, carbohydrates and fat in the menu, otherwise, although you gain a slim figure, you will become malnourished, rough skin or seriously ill. Is it not worth it?

No matter what kind of diet plan, make sure you can get enough green leafy vegetables. Eat lettuce salad at least once a day, such as carrots, tomatoes, lettuce, cabbage, mushrooms, cucumbers, celery, green peppers or red peppers. In addition, learn to make low-calorie salads and increase the variety.

In addition, you must eat one or two pieces of fruit every day, some thin protein foods, such as meat, fish or chicken, duck and two pieces of whole wheat bread, to get rich vitamin B complex, which is very important for dieters who need high energy.

Liver is rich in vitamin B group, and it is also the best food for dieters. It is best to eat it two or three times a week. If you are constipated, you can add 3 teaspoons of wheat bran to your daily food, so that you can control the calories as you like, even if you eat a chocolate every day to reward yourself.

You should prepare a calorie calculation table for yourself and compare the calories of the food you eat at any time for reference. And remember how many calories you eat at each meal. At the beginning, you must carefully calculate and weigh the food until you are familiar with the baseline quantity and calories of each meal. Then, you can naturally eat' restricted calories'.

Before deciding the ideal calorie restriction, you must know how much weight you want to lose, followed by your physical activity, and finally the degree to which you are used to eating big meals. If you eat too much and exercise too much and want to lose more than 1 1 kg, you'd better lose more than 1500 calories a day. If you don't eat much, lose less weight and exercise less, you just need to lose 1000 calories.

If you are self-disciplined and don't consume too much energy, plan to consume 800 calories from Monday to Friday and 1300 calories on Saturday and Sunday, so that your diet can better match your family life.

You may find that it is a better way to eat with a small number of meals instead of three meals a day. In addition, this way of eating can speed up the passage of food through the digestive system.

Perseverance is the key to success in losing weight. Calorie tolerance will lose weight quickly and will last longer.

2. Basic principles of reducing calories

(1) Set yourself a daily (or weekly) calorie limit and stick to it. Record everything you eat and drink in your notebook and add up the calories they contain. In order to calculate accurately, food should be weighed first.

(2) Adhere to a regular eating pattern, eat 3 to 5 times a day, and try to eat a light dinner if possible.

(3) A high-protein food, such as beef and pork, fish or chickens and ducks, must be included in the daily calorie allowance.

(4) Eat more green vegetables. If you want to add salad dressing, it is best to have low calories. When you are hungry between meals, you can chew some crisp celery, cucumber or carrot.

(5) Eat two slices of whole wheat bread every day.

(6) Don't add unnecessary fat to food, and use baking or boiling instead of frying.

(7) In addition to drinking a cup of unsweetened white wine occasionally, alcohol should be avoided as much as possible.

(8) Do not eat high-calorie starchy foods, such as biscuits, cakes, pasta and desserts. These foods are high in calories, but their nutritional value is not high, so they can be replaced by foods with lower calories.

If you are constipation, you can eat rice bran or wheat bran.

(10) Weigh yourself every week and record the results in a notebook. After getting up in the morning, it's best to measure before getting dressed.

The measurement of calories can be difficult to judge unless you weigh the food carefully and compare it with the calorie table. For most people, it is enough to know the calorie levels of different foods.

Note that the food quantity and reference quantity are varied, and it is impossible to give an absolutely correct plan. For example, a "small" apple may weigh 8, 1 1 or 14 grams, depending on the variety and season. Green apples also have lower sugar content than mature apples.

References:

Ic) 1 package (small, 50g) 225

Jinde surprise egg 1 only 1 10

M& peanut chocolate 1 package 8 15

Baiqi Gong Ke Nippon 1 Pack 557

Twix 1 packing 287

Cadbury sleeves 1 pack of 230

Cadbury double-decker bus 1 package 230

Meiji almond chocolate 1 package 462

Meiji dark chocolate 1 a pack of 260

Kym 1 capsule 80 capsules.

Triangle chocolate 50 grams 250

Hawaiian nut chocolate 60g 347

ice cream

Milk company ice cream 1 cup 163

Dreyers chocolate chip ice cream 1 cup 170

Cream cookie ice cream batch 1 250

Yunna ice cream 1 cup (133g) 269

Juice bar1(92g) 57

Charcoal coffee snow bar 1 bar 147

Cone 1 23 1

Ice cream glutinous rice? 1 capsule 70

Ice cream/ice cream 100g 126

Ice cream brick/batch/brick 100g 153

Fresh fruit and juice ice/fresh fruit and juice ice 100g 86

Chocolate ice cream/chocolate ice cream 100g 2 16

French Yun Ni soft ice cream/French vanilla soft ice cream 100g 2 15

Yunna ice cream/vanilla ice cream 100g 20 1

Pineapple coconut ice 100g 1 13

Orange Sherpa 100g 138

Candy class

Butter candy 5 capsules 105

Cotton candy is 5 yuan 80

5 pieces of fruit juice candy (28g) 265

Swiss candy 1 capsule 22 capsules

Selected bovine lactose 1 capsule 19

dry fruit

Melon seeds (white, red and black) 1 3.7, 0.94, 2. 1.

Guazi 100 564

Cashew nuts15 (30g)

40 peanuts (30g) 170

7 peaches (30g) 160

30 almonds (30g) 170

Pine nuts 1.5 tbsp (30g) 175

Dried raisins 1 spoon 40

Dried longan 1 tablespoon (15g) 42

Pistachio nuts 50g 653

Honey cashew nuts100g 680

Pine nuts 100 686

Peach meat 100g 583

Almond fruit 90g 585

Raisins100g 284

Dried longan100g 220

50g dried mango 120

Roasted peanuts 28 (28g) 68

Roasted chestnuts 3 (28g) 98

Fried broad beans 1 lb 1888

milk

Whole milk 240ml 150

Low-fat milk 240ml 12 1

Skim milk 240ml 9 1

Full-fat chocolate milk 240ml 205

6 teaspoons of condensed milk (38g) 123

6 teaspoons (32g) whole milk 42

Chocolate milkshake 1.25 cups (283ml) 360

Yunna milkshake 1.25 cup (283ml) 3 14

Drinks

Green tea 240ml 2

Yakult 1 bottle (100ml) 70

Vitamin 1 box (250ml) 120

Grape Fit 1 Sperm Bottle (275ml) 198

Ribena 1/3 cups (70 ml) 160

Sweet soybean milk 1 cup 120

Chrysanthemum tea 1 cup 90

Pure orange juice 1 cup (240ml) 1 14.

Horlick 2 full teaspoons (15ml) 59

Avatar 2 full teaspoon (7 ml) 26

2 teaspoons of cereal flour (6 ml) 19

Tomato juice 190ml 35

Vegetable juice 190ml 35

Zhai coffee 240ml 2

Sugar-free oolong tea 250ml 0

Sugar-free wheat tea 250ml 0

Sars 350ml ml 126

Fresh orange juice 460ml 2 12

Fresh apple juice 250ml 142

Fresh juice 250ml 14 1

Iced black tea 300ml 120

Foamed green tea 300ml 1 10

Coke 355ml 150

Diet Coke 350ml 3.5

Sprite 350ml 147

Pepsi 350ml 16 1

Long Island Iced Tea 1 Part 275

alcohol

Beer 1 can 106

Asahi original wine 350ml 144

Kirin beer 350ml 15 1

Baiwai Beer 335ml 142

Whiskey 1 part 70

Plum wine (Lianmei) 1 serving 7 1.

Vodka 1 serving 100

Bloody Mary 1 copy 123

Canned Hawaiian cocktail100g 237

Canned lemon whisky cocktail 100g 1 19

Sugar-free after-dinner wine100g 126

Liqueur after dinner100g 153

Red wine 100g 72

Rose table wine 100g 7 1

White wine100g 68

other

Margarine 1 tablespoon (14g)

Rapeseed oil 1 tablespoon (14g) 125.

Chestnut rice oil 1 tablespoon (14g) 125.

Peanut oil 1 tablespoon (14g) 125.

Olive oil15ml 120

Salad dressing 1 tablespoon (15g) 60

Low calorie salad dressing 1 tablespoon (15g) 35

Sugar 1 flat teaspoon (5g) 20

Two cubes of sugar.

2 teaspoons of honey (15g) 43

2 teaspoons of jam (15g) 39

2 flat teaspoons of peanut butter (15g) 93

Sugar gum 1 tablespoon (20g) 60

Butter15ml 100

Cod liver oil 15ml 126

Soy sauce 15ml 10

Black pepper 15ml 5

Chili powder 15ml 10

Curry powder 15ml 5

Mashed garlic 15ml 13

Tomato juice100g 104

Canned beef sauce 100g 53

Canned mushroom juice100g 50

Red bean paste 100g 178

Spiced Douchi100g 244

Sesame paste 100g 6 18

Salt100g 0

Salt100g 0

Barbecue sauce/Barbecued pork sauce 100g 75

Fish sauce 100g 35

Seafood sauce100g 220

Oyster sauce 100g 5 1

Plum jam 100g 184

Tabasco Chili juice100g 12

Soy sauce made from hydrolyzed vegetable protein 100g 4 1.

Soy sauce made of soybean (Japanese soy sauce) 100g 60

Yun Nanjing 100g 288

Chili oil100g 900

Sesame oil 100g 898

restaurant

We often go to these fast food restaurants or restaurants to eat, but have you ever thought about how terrible the traffic behind them is?

Calories, carbohydrates, total fat, cholesterol, sodium, protein.

Satin/French fries

Full price of Hamburg 260 34 9 30 580 13

Cheeseburger set meal 320 35 13 40 820 15

Big Mac Burger 560 45 3 1 85 1070 26

Fish fillets 360 40 16 35 690 14

Maixiang chicken 5 10 44 30 50 820 17

French fries 210 2610 91/kloc-0 0 3

China French fries 312371612155 5

French fries 450 57 22 16 200 6

Mcnugget/sauce

Mcnuggets (6) 2901517 6051018

Mustard hot sauce 60 7 3.5 5 240 0

Barbecue sauce 45 10 0 250 0

Sweet and sour sauce 50 1 1 0 140 0

breakfast

Provide a hearty breakfast in the morning 6 10 40 38 460 1030 24

Bacon and egg burger 290271223571017

Pork chop burger 360 26 23 45 740 13

Pork and egg burger 440 27 28 255 8 10 19

Crispy potato cake13014803301

Hot sweet cake 5801001615 760 9

Dessert/milkshake

Apple batch 260 30 15 6 240 2

Chocolate milkshake 360 60 9 40 250 1 1

Chocolate New World 340 52 12 30 170 8

drink

Orange juice (6 ounces) 80 20 0 0 20 1

Coke (12 ounces) 1 10 29 0 10 0.

Black tea (pure) 0.5000000

Coffee (pure) 20.300000

KFC

Calorie quantity

9 pieces of whole barrel chicken 1865

Colonel chicken nuggets 1 45

Jimihua 125g 420

Chicken fillet 3 380

Chicken wings (spicy) 1 130 (+25%)

Chicken breast (spicy) 1 serving 250 (+25%)

Chicken leg (spicy) 1 230 (+25%)

Whole chicken leg (spicy) 1 290 (+25%)

Cheeseburger 1 460

Chicken leg salad set meal 1 440

Chicken rolls 1 serving 6 15

French fries (small portion) 1 17 330

French fries (large portion) 227 645

Salad 1 16 130

Xiaomi 1 part 7 g 8 90

Muffin 1 230

Corn soup 1 cup 1 15

Chinese restaurant

Calorie quantity

Jiaozi 1 35 with vegetable meat stuffing.

Fried dumpling 3 170

Beef Pie 1 200

Small? #092; Packaging 1 105

Shaomai 2 capsules 55

Fried spring rolls 1 300

Fried silver ring 1 485

Ke Fan 1 Ke500

Chinese fried noodles (such as dry fried beef river and fried rice in Xingzhou) 1 dish 1500

Chinese pantou rice (such as corn meat rice and chicken rice with sauce) 1 dish 950.

Chinese noodle soup (such as jiaozi, Tangyuan and Yu Danfen) 1 Cai 450.

Chinese porridge (such as preserved egg lean meat porridge and boat porridge) 1 dish 300

Rape 1 vegetable 130

Western-style restaurant

Calorie quantity

Mexican salad 1 disk 98 1

Lettuce salad+Italian vinegar sauce 1 small cup 170

Caesar salad 1 plate 650

Concourse salad 1 serving 240

Mexican shortbread+2 tablespoons sauce 50g 177

French thick soup 1 cup 72

Cream potato soup 1 cup 80

Cream seafood soup 1 cup 105

Mushroom soup 1 cup 98

Beef and mushroom soup 1 cup 195

Crispy soup 1 cup 450

Spaghetti with Seafood 1 Plate 620

Spaghetti with Meat Sauce 1 Plate 599

Cream spaghetti 1 plate 84 1

Cold seafood macaroni 1 serving 250

Grilled seafood 1 serving 400

Baked potatoes with butter 1 460

Fried shrimp100g 220

Lobster 100g 120

Sirloin steak (including fat) 85g 330

Small steak 60 grams 234

American hot dogs 1 only 400

Fried onion rings100g 390

Skinned chicken breast 1 serving 120

Seafood pizza 80g 220

chafing dish

Calorie quantity

Oil tofu 2 yuan 75

Five Fish jiaozi 100

Five shrimp balls 125

3 tribute pills 120

Fish balls 3 45

Fuzhou fish balls 3 200

Cod ball 3 26

Huazhi pill 3 134

Salmon balls 5 46

Crab fillet balls, five for five.

Beef slices 1 plate 605

Mutton slices 1 pan 175

Chicken 1 plate 140

Crab 1 only 100

3 swordfish shrimp 15

5 clam 10

5 midges, 50 midges.

Chinese cabbage 100g 10

1 vermicelli 135

Pig red 100g 150

Millet 1 root 150

Cake, cake and dessert

Calorie quantity

Egg tart 1 90g 255

Pudding 1 70

Coffee jelly 1 100

Cheesecake 1 piece 55g 260

Chocolate cake 1 60g 285

Assorted fruit Mu Si cake 1 block150g 420

English muffins 1 supply 150

Winter dumping 1 60g 193

Cream puffs170g 175

Kiwi tart 1 72

Peach Pie 1 75

Garlic flavor in French bags 1 small pieces 37

French bag-original order 1 small piece 3 1

French bag 1 350g 79 1

Japanese cuisine

Calorie quantity

Noodles and black bean soup 1 bowl 80

2 pieces of crab roe sushi 106

2 pieces of shrimp sushi 104

2 pieces of sushi with belt 102

2 pieces of Chibei sushi 100

2 pieces of salmon sushi 175

2 pieces of octopus sushi 100

Sweet egg sushi 2 pieces 85

2 pieces of tuna sushi 130

2 pieces of salmon roe sushi 100

2 pieces of sea urchin sushi 126

Salmon sashimi 100g 160

Octopus sashimi 100g 94

Sea urchin sashimi 100g 145

Sashimi Order 1 Part 529

Fried pork chops order 1 serving 8 18

Pork chop with ginger sauce 1 serving 707

Salted grilled fish order 1 No.425th

Jiuzhou Spicy Noodles 1 Bowl 583

China Lamian Noodles 1 Bowl 449

Japanese-style spicy noodles with barbecued pork 1 bowl 605

Noodles and black bean soup noodles 1 bowl 360

Fried shrimp noodle soup 1 bowl 595

Japanese Cold Noodles 1 Bowl 260

Curry pork chop rice 1 serving 764

Fried winter birds with iron plate 1 serving 622

Tempura 1 350

Zhi Dou 1 Part 88

Fried tofu 1 piece 128

Jingfeng fried tofu 1 166

Fried jiaozi 1 Block 48

Beijing Roasted Silver Cod 1 No.326th

Baked saury 1 serving 226

Tea bowl steaming 1 bowl 93

Beef rolls with mushrooms 1 piece 1 18

Roasted chicken skewers 1 skewers 180

Sauced meat skewers 1 skewers 220

Fried seafood with oolong noodles 1 vegetable 1200

Chinese meal

Calorie quantity

White rice 200g 180

Meat jiaozi 1 piece 350

Lotus leaf jiaozi 1 1200

Meatballs 1 365

2 pieces of radish cake 180

Tongzai rice cake 1 serving 330

Steamed eggs 1 serving 75

Crab egg soup 1 bowl 60

Egg drop soup 1 bowl 70

Laver soup 1 bowl 10

Winter melon soup 1 bowl 20

Hot and sour soup 1 bowl 155

Baked millet 1 branch 345

Sweet and sour pork ribs 1 plate 490

Mapo tofu 1 pot 365

Braised lion head 1 360

Fried cuttlefish 1 plate 155

Steamed cod 1 plate 360

Fried pork with scallion 1 plate 536

Crispy spicy chicken nuggets 1 nugget 560

Roast duck100g 300

Sausage 40g 135

Braised duck tongue 40g 45g

Braised chicken wings 65g 1 15

Braised duck wings 80g 120

Braised chicken legs 1 as long as 300

Fried chicken legs 1 only 3 10

Fried pork chop 1 RMB 280

Shrimp fried rice 1 serving 550

Kung Pao Chicken Rice 1 serving 509

Chicken rice 1 serving 330

Chicken curry rice 1 serving 550

Beef brisket rice 1 serving 575

What? #092; Risotto 1 705

Fried rice noodles 1 serving 275

Guangdong fried noodles 1 serving 930

What? #092; Fried noodles 1 serving 685

Stir-fried Sam sun 1 serving 435

Fried vegetables 1 serving 165

Fried beef with green pepper 1 serving 240

Calorie quantity

White rice 200g 180

Meat jiaozi 1 piece 350

Lotus leaf jiaozi 1 1200

Meatballs 1 365

2 pieces of radish cake 180

Tongzai rice cake 1 serving 330

Steamed eggs 1 serving 75

Crab egg soup 1 bowl 60

Egg drop soup 1 bowl 70

Laver soup 1 bowl 10

Winter melon soup 1 bowl 20

Hot and sour soup 1 bowl 155

Baked millet 1 branch 345

Sweet and sour pork ribs 1 plate 490

Mapo tofu 1 pot 365

Braised lion head 1 360

Fried cuttlefish 1 plate 155

Steamed cod 1 plate 360

Fried pork with scallion 1 plate 536

Crispy spicy chicken nuggets 1 nugget 560

Roast duck100g 300

Sausage 40g 135

Braised duck tongue 40g 45g

Braised chicken wings 65g 1 15

Braised duck wings 80g 120

Braised chicken legs 1 as long as 300

Fried chicken legs 1 only 3 10

Fried pork chop 1 RMB 280

Shrimp fried rice 1 serving 550

Kung Pao Chicken Rice 1 serving 509

Chicken rice 1 serving 330

Chicken curry rice 1 serving 550

Beef brisket rice 1 serving 575

Assorted risotto 1 705

Fried rice noodles 1 serving 275

Guangdong fried noodles 1 serving 930

Assorted fried noodles 1 serving 685

Stir-fried Sam sun 1 serving 435

Fried vegetables 1 serving 165

Fried beef with green pepper 1 serving 240

Respondents: Laugh at the first sight-Raise people to level 511-2918: 57.