Tips to reduce calories by eating out and easily shed fat

For office workers, eating out is inevitable. If you are not careful, you will consume too much calories and cause weight gain. What should I do? Don't be afraid, now Xiaobian will teach you some tips for reducing your card so that you can easily lose meat.

@ The first principle of eating out: Reduce oil intake!

Everyone who loses weight hopes to be able to eat and lose weight during the process of losing weight. It may sound like a fantasy, but in fact, it is not difficult. Because as long as you have a clear understanding of food, you can choose the right food to take into account both "being able to eat" and "being able to lose weight".

Food can be divided into five major categories according to different nutrients. Under each category of food, the calories and nutrients contained in each serving amount are roughly the same.

If the calories of a bowl of rice are regarded as 1, the calories of a bowl of meat are about 1.7 times that of rice, 0.43 times that of fruits, 0.27 times that of vegetables, and 7.7 times that of oil. Therefore, we will find that the most important factor in weight is oils. refer to the following drawing

Basically, each spoon of 15 grams of oil contains 145 calories. To reduce the calories of 145 calories, in terms of exercise, a 60-kilogram person needs to walk for 52 minutes to consume so many calories; in terms of eating less, it takes half a bowl of rice to save so many calories; But if you start by reducing oil, you can easily reduce 145 calories by reducing one spoonful of oil.

From this we know that the simplest principle to balance being able to eat and lose weight is to reduce oil intake! If you can use your skills to reduce the calories of each food by dozens of calories here, and that dish by dozens of calories. If you accumulate it a day, it will not be difficult to reduce 500 to 600 calories.

@ Practical Rules for Reducing Oil ~ Life-style Fat and Card Reduction Skills!

Tip 1: Choose cooking methods ~ Make low-fat cooking methods a priority when choosing food!

1. Reduce the intake of fat from staple foods. For example, use porridge, white rice, grain rice, germ rice or brown rice instead of fried rice, braised pork rice or chicken rice; use soup noodles or soup noodles, etc. instead of fried noodles or dry noodles; use dumplings and steamed dumplings instead of fried dumplings, stir-fried hands in red oil, and fried buns in water. [You can easily lose more than 100 calories] 2. Reduce the oil intake of vegetables. Replace fried greens and fried greens with soup, hot, cold cuts, lettuce salad or salad greens. [You can easily lose tens of cards]

3. Reduce fat intake from meat. Use less oily dishes such as steaming, boiling, roasting, stewing, Lu, smoked, soups, cold cuts, microwave, and cold salads to replace meat dishes with more oil such as frying, frying, and frying.

For example, there are also eggs, but there are many cooking methods, from tea eggs and steamed eggs in convenience stores, to preserved eggs, egg flower soup, and egg buns in noodle stalls, three-color eggs, marinated eggs, salted eggs, fried eggs and scrambled eggs in buffet meals, etc. are all egg dishes. Except for omelettes and scrambled eggs, which use more oil, other eggs use very little oil. [You can easily lose tens to hundreds of cards]

Tip 2: When you cannot choose a cooking method, use food selection techniques to reduce oil!

1. At the time of packaging/buying: Wrap the meals separately, i.e., the lunchbox only holds vegetables and meat, and the rice is packed in a small bowl, or use a two-layered lunchbox to bring lunchboxes to replace the original habit of putting stir-fried vegetables and meat dishes on the white rice. This method can reduce the oil from vegetables and meat dishes from the penetration into the white rice, thus helping to reduce the intake of fat calories. [You can easily lose tens of cards]

2. When eating meat: Try to peel and remove visible fat parts such as skin and fat. [You can easily lose tens of cards]

3. When eating fried or fried food: Try to pick large pieces of material. Larger pieces of material have less oil absorption area, and harder oils are less likely to penetrate. For example, the whole piece of fried green pepper slices will absorb less oil than the shredded shredded pork with green pepper; the whole piece of fried pork slices, which is harder, will absorb less oil than the fried hamburger meat, which is softer; the stalks of picked green vegetables will absorb less oil if eaten harder, than the leaves that are softer. [You can easily lose tens of cards]

4. Blanch off the oil with water: Use hot water or hot soup to slightly blanch off the oil of the stir-fry/meat. [You can subtract more than ten cards] 5. Fried food: In principle, it is not suitable to choose. If you have to eat it, remember to peel the skin and wrap it with powder, and taste it. [You can easily lose tens of cards]

Tip 3: Reduce the intake of extra oils.

1. When eating, noodles or other dishes: Do not add extra sesame oil, sesame oil, spicy oil, sand tea paste and other table seasonings. [You can subtract more than ten to dozens of calories]

2. Hot greens: Please don't pour onions and dried meat on it. [You can subtract more than ten to dozens of calories]

3. Freshly cooked and freshly fried: Please ask the boss not to add oil, or use less oil. [You can subtract more than ten to dozens of calories]

4. When ordering Hong Kong-style roast meat rice or white rice: Do not sprinkle gravy on roast meat, and do not add dried meat or meat soup when eating white rice. [You can easily lose tens of cards]

5. When eating salad: Don't add salad dressing. If you can't get rid of the dressing, you can put the dressing aside and dip it instead of pouring the dressing on top of the lettuce. [You can easily lose tens of cards]

Have you found that even if you eat the same food, as long as you use your skills well, it is not difficult to reduce hundreds of calories in a day? This is the key to losing weight: you can eat and lose weight!

@ Second principle of eating out: Stay away from the "sweet" trap!

Sugar is the second empty calorie food after fat. Each gram of sugar has 4 calories, and the tea bags added to drinking coffee or tea contain about 28 - 40 calories in a pack; and in order to make people feel sweet, ordinary drinks contain about 10% of calories. Simply put, a 350cc can of sugary drinks such as fruit juices and sodas contains about 35 grams of sugar, which is about 140 calories.

The reason why sugar is listed as the second principle after oil is not only because of its high calorie and low nutritional problems, but also because sugar is not like fat. Eating too much will make us feel full or tired, but it will make us eat more. When sugar enters the body, it stimulates insulin secretion and carries sugar in the blood to fat cells for storage. This will not only cause fat accumulation, but because blood sugar is reduced, it will cause hunger and the desire to eat.

Finally, it caused: "Hungry, wanting to eat sweets","After eating sweets, insulin secretion excessively, and blood sugar dropped too low","blood sugar was low, causing hunger and triggering appetite"... The vicious cycle of the so-called sweet tooth addiction syndrome. Not to mention, excessive intake of sweets can lead to tooth decay, obesity, uneven nutrition, or excessive stimulation of insulin, causing health problems such as insulin resistance and diabetes.

@ Practical Code of Sugar Reduction ~ Reduce sugar intake in sweet drinks ~ Use sugar instead of sugar instead!

The key is to reduce the intake of sugary drinks. A 500cc cup of foamed black tea contains about 50 grams of sugar and about 200 calories. If pearls, creamer, milk or honey are added, the calories will be even more considerable.

Of course, the best way is not to drink these drinks and only drink plain water or sugar-free tea. However, for those who cannot help but drink sweet drinks, replacing sugar with sugar is a way to "enjoy sweetness without burden". method. (Internship Editor: He Lili)