Protein heating energy per gram 1.67× 104 joules.

The heat supply per gram of fat is 3.77× 104 joules.

Heating per gram of carbohydrate (sugar) 1.67× 104 Joule.

1 two (50g) pieces of rice or white flour contain 38g of sugar, 4g of protein and 4g of fat1g.. * * * provides 7.5× 105 joules of heat. The total heat generated by 50g of rice or white flour is equivalent to 50g of dried noodles, 60g of noodles, 50g of millet, 50g of sorghum rice, 75g of salty bread, 750g of raw and old corn (market product), 50g of red (green) beans, 50g of corn flour, 50g of dry powder skin (strips), 50g of soda biscuits, 50g of naked oats flour, 750g of bean jelly and 750g of water chestnut.

50g( 1 2) lean pork contains 9g protein and 6g fat, which provides about 3.77× 105 joules of heat. The total calories provided by 50g lean pork are equivalent to 50g lean mutton, 50g lean beef, 50g fish, shrimp, chicken and duck (lean) meat, 50g dried bean curd (shredded), 100g north bean curd, 125g south bean curd, 20g thin sausage and large egg 1 piece (about 50 ~ 50).

250g (half a catty) milk contains sugar 1 1g, fat 8g and protein 12g, and * * * provides 6.7× 105 joules of heat. The total heat produced by 250g milk is equivalent to that produced by 30g milk powder (sugar-free), 30g yogurt (sugar-free) 1 bottle, 25g evaporated milk/kloc-0, 40g dried yellow (green) beans, 40g bean curd powder and 300g soybean milk (bean curd powder).

500～750g of A-type vegetables provide 3.77× 105 joules of heat. A-type vegetables include Chinese cabbage, cabbage, spinach, rape, celery, bamboo shoots, zucchini, towel gourd, white gourd, cucumber, bitter gourd, eggplant, tomato, mung bean sprouts, water bamboo shoots, winter bamboo shoots, fresh mushrooms and dragon. Its heat output is equivalent to that of persimmon pepper, pumpkin, radish and submerged kelp, lentils and fresh cowpeas, carrots and garlic sprouts, and fresh peas1350g respectively.

One tablespoon (10g) of peanut oil contains fat 10g, and generates 3.35× 105 joules, which is equivalent to walnut kernel 15g, peanut kernel 15g, pumpkin seed 18g and sunflower seed/8g.

Using metabolism to lose weight is more scientific.

Metabolism is a small engine in our body, which burns heat for our body every day and keeps all parts of the body running normally. Due to genetic reasons, some women burn fat faster than others, but age, weight, diet and exercise habits are also factors that cannot be ignored.

With the increase of age, the speed of metabolism in the body will decrease. Generally speaking, during the ten years from the age of 25 to the age of 35, if you don't do extra exercise, your body will consume 100 calories a day. But even so, we can still tap the potential of metabolism.

Maybe you will wonder: if you want to lose weight, why do you keep eating? This does sound contradictory. But in fact, the metabolic rate of eating less and eating more meals 5-6 times a day is 24 to 7 compared with three big meals a day. And doing so can prevent you from overeating after a long period of hunger. The interval between meals should not exceed 4 hours. Make sure that all meals contain protein to improve the metabolic rate. For example, you can eat coarse fiber grains and fruits in the morning, and you can eat some snacks such as yogurt and fruits in the morning; Eat a plate of green vegetables for lunch. Saraga has a proper amount of chicken or fish. Add another snack, such as a banana and a piece of low-fat cheese, at 3-4 pm; Dinner should be as light and simple as possible, and eat less. You can consider mixing vegetables with120-180g of chicken, fish or other types of lean meat to increase the protein content. If you sleep late, you can also arrange a midnight snack.

Eating an ultra-low calorie diet does more harm than good

Our bodies have "programmed" calorie requirements to ensure our basic metabolism and daily weight. If you suddenly reduce 1000 calories from your diet, your "resting metabolic rate", that is, the number of calories needed by your body to maintain basic physiological functions such as normal breathing and heartbeat, will automatically decrease, because your body will mistakenly think that you are starving and need to be balanced at this moment. Not only can you not consume more calories, but it will affect the normal operation of your body function.

So, how many calories should be taken in? It depends on the degree of our exercise. Multiply your current weight by 1 1 and you will know the number of calories you need. For example, if you weigh 55 kilograms, then the calories you need every day are about 1320 calories. Even if your height is less than1.6m, your daily calorie intake should not be less than 1200 calories. The investigation results show that the resting metabolic rate will be reduced by 45% when the daily calorie is lower than 1200 calories.

Breakfast is the most important meal in a day's metabolism and slimming plan. The survey shows that people who eat breakfast lose weight more easily than those who eat on an empty stomach. When we are asleep, the metabolic rate in the body decreases, and when we start eating again, the metabolic rate will increase with the recovery. Therefore, if you miss breakfast, your body will have to wait until lunch to start burning calories and speed up metabolism, which is undoubtedly detrimental to weight loss. Therefore, the smart way is to eat 300-400 calories breakfast in the morning to restore the metabolic rate in advance.

Eat a lot of high-fiber carbohydrates for breakfast.

In a comparative experiment of high-fat and high-fiber carbohydrate breakfast, the University of Sydney, Australia, found that people who eat more fat will feel hungry faster. Theoretically, it will take your body longer to digest and absorb high-fiber carbohydrate foods, so that they will not be converted into blood sugar quickly, and your hunger will appear relatively slowly. The best nutritious breakfast recommended by researchers is a cereal breakfast rich in crude fiber and a glass of low-fat milk; Whole wheat bread with low-fat cheese and bananas or other berries; High-protein vegetable rolls, whole wheat bread and so on are nutritious and healthy.

Exquisite carbohydrate foods, such as white bread and potatoes, will produce a lot of insulin, promote fat storage, and may reduce metabolism. Experts suggest that we eat carbohydrate foods containing crude fiber: "It is very important to keep the intake of carbohydrate foods, and choose more vegetables, fruits and whole wheat foods, because these foods will produce relatively less insulin."

The survey shows that taking enough protein can improve the metabolic rate and make us consume 150-200 calories every day. The main component of protein is amino acid. Compared with fat and carbohydrate, amino acid is difficult to digest and decompose in human body, so you need to consume more energy to digest and absorb it.

Of course, this does not mean that we should rely solely on the high protein diet, as long as it is enough to ensure that 10%-35% of the daily calories are from protein. That is to say, if you eat 1800 calories, 360-630 calories should be foods rich in protein, such as fish, chicken, low-fat cheese, yogurt and beans.

You might as well try high-intensity interval exercise to improve your metabolism faster.

The results show that people who do interval exercise twice a week can lose twice as much weight as those who only do cardiopulmonary training regularly. You can easily integrate interval training into your daily practice, that is, insert a 30-second full-speed sprint into your jogging every 5 minutes, or add a 1 minute inclined walk into your monotonous practice. Because your body is in strenuous exercise, you can burn more calories. You can also adjust your daily exercise to 40 minutes of cross-training. The ideal training plan is to have two 20-40-minute intervals and two 20-40-minute cross-training sessions a week.

Add a little Chili powder to the soup for lunch or dinner.

Capsaicin mixed with pepper and capsicum can temporarily stimulate the body and make the body release more hormones, such as adrenaline, thus accelerating metabolism and improving the ability to burn calories. Usually, people who love peppers have a low appetite, because eating spicy food makes people feel full easily.

Experts believe that strength training is the best way to accelerate the resting metabolic rate.

With the increase of age, the metabolic rate of human body decreases, but strength training can restore the metabolic rate to the past. 0.5 kg of muscle consumes 9 times as many calories as the same amount of fat. A woman who weighs 60 kilograms consumes more calories than a woman of the same height who weighs 60 kilograms and does not exercise for a long time. Regular strength training will increase your metabolic rate from 6.8% to 7.8%. This means that if you weigh 55 kilograms, even if you are watching TV, even if you do nothing, you can consume about 100 extra calories every day.

Do you think you don't have time to go to the gym to exercise? In fact, you only need to do 15 minutes of weightlifting twice a week to get good results. Strength training can also play a short-term role in promoting your metabolic rate. When women lift weights, the metabolic rate in their bodies is greatly improved, which can consume 100 calories.

Before the arrival of your "old friends" every month, your mood fluctuates, your face is swollen, and you even curl up on the sofa and feel sick all over. According to a recent study by Adilaide University in Australia, if you exercise two weeks before menstruation, you will easily lose more weight. Lynn Readman, who participated in the survey, said: "From two weeks after ovulation to two days before menstruation, women will consume 30% more fat during this period." The reason is that the secretion of regenerative hormones estrogen and progesterone reaches the highest level at this time, which promotes the body to convert fat into energy. During this time, you will consume more fat by exercising.

Drink more low-fat dairy products

Women who eat milk, yogurt and cheese 3-4 times a day can lose at least 70% fat than those who don't eat any dairy products. The reason is the calcium contained in dairy products. Women who drink dairy products three times a day and consume1200mg of calcium will consume calories to the maximum extent, which is helpful for health and weight loss.

Lack of sleep can lead to metabolic disorders.

People who sleep for 4 hours or less every night will find it relatively difficult to deal with carbohydrates.

The way to improve the quality of sleep is simple. Planning our training time early in the day and exercising within 2-3 hours before going to bed can keep our sleep stable. At the same time, it is also good to take a hot bath before going to bed. The survey shows that people who have been soaked in warm water will fall asleep more easily.