Low calorie menu selection on the table to lose weight without reducing health
Carbohydrate supply source-cereals
Recently, people believe that excessive intake of fat and carbohydrates is the main cause of obesity, so when losing weight, some people almost do not eat rice at all. In order to prevent side effects caused by insufficient carbohydrates, you need to consume more than 100 grams (1/2 bowl of rice) of carbohydrates at least a day. Cereals such as coarse grains and black rice are comprehensive carbohydrates that will not have much impact on obesity and are the best food for weight loss.
Recommended intake per meal: Calories
1. 1/2 bowl (100 grams) 2/3 bowl (140 grams) of rice, black rice, barley rice, and miscellaneous rice: 150 200 calories
2. Vegetable porridge (40 grams of rice, 10 grams of peas, carrots, and spinach): 155 calories
3. Beef porridge (40 grams of rice, 20 grams of beef (sirloin meat)): 109 calories
Protein supply source-fish and meat
In order to prevent muscle loss during weight loss, you need to consume appropriate amounts of protein. Supplementing protein can immediately eliminate hunger and maintain a sense of satiety for a long time, but most of it will be consumed through heat dissipation, so it is not easy to gain weight. In order to maintain appropriate muscle mass, the protein required for every kilogram of body weight is 1 gram. For example, a person weighing 50 kilograms needs about 50 grams. In addition, fish with dark blue backs have lower calories and are one of the best diets to help lose weight.
Recommended intake per meal: Calories
1. Pork (front leg meat) 100 grams: 181 calories
2. Beef (tenderloin) 100g: 154 calories
3. Chicken breast meat 100g: 109 calories
4. Plaice 100 grams: 129 kcal
5. Flounder 100 grams: 164 calories
6. Yellow croaker 100 grams: 138 calories
7. Carp 100 grams: 90 calories
Sources of inorganic matter and vitamin supply-vegetables and fruits
When total calories decrease, foods rich in inorganic matter and vitamins need to be fully ingested. In order to prevent constipation, the most common side effect caused by people who are just starting to lose weight, you must consume enough dietary fiber through vegetables and fruits to replenish enough water.
Recommended intake per meal: Calories
1. Korean cuisine 100 grams: 31 calories
2. Head lettuce 100 grams: 11 calories
3. Cucumber 100 grams: 9 calories
4. Carrots 70 grams: 24 calories
5. Eggplant 70 grams: 11.2 kcal
6. Rapeseed 70 grams: 12.6 calories
7. Spinach 70 grams: 21 calories
Source of calcium and protein-milk
Most obese patients may consume too much calories through snacks in addition to meals. When you feel hungry, you can replenish the lack of protein and calcium in your meal to eliminate the feeling of fasting. It is best to use appropriate milk as a snack.
Recommended intake per meal: Calories
1. Low-fat milk 200ml: 80 calories
2. Fat-free milk 200ml: 70 calories
The article comes from Guangsha, Taiwan: The book "Eating and Healing Tables of 14 Authoritative Anti-Cancer Doctors"