We all know that the main principle of weight loss meals is to control total calories. Only when the total calorie intake in a day is less than the consumption, can it play the role of weight loss. When formulating a weight-loss meal, it is necessary to control the total calories and arrange the ratio of various nutrients to avoid various adverse problems such as anemia and reduced immunity.
Many people simply choose low-calorie ingredients when making diet meals. If the calories of the weight-loss meal are very low, the weight-losser will feel frequent hunger. If the self-control is not strong, they will invisibly eat more food, and the goal of weight loss will not be achieved. Even with strong self-control, it is uncomfortable to endure the feeling of hunger frequently.
Among the 7 basic nutrients of food, only sugars, fats and proteins can provide calories. 1 gram of fat can provide about 9 calories, 1 gram of sugar can provide about 4 calories, and 1 gram of protein can provide about 4 calories. The human body will consume sugar first, fat second, and protein last.
During weight loss, what we most hope to lose is the fat accumulated in the body, so the fat intake during weight loss must be low. Sugar is a priority material for energy. The human body will only consume fat when sugar is insufficient for energy. Therefore, sugar intake should be appropriately restricted.
As for the amount of protein intake, there is no need to strictly limit it, just take it in a normal amount, generally 1 gram of protein per kilogram of body weight. The productivity of protein is low, and only when fat is insufficient for energy, protein will be consumed. For obese people, there is no need to worry about insufficient energy supply from fat unless they lose weight successfully.
The food eaten for three meals a day is simply divided into staple foods, vegetables, fruits, nuts, meat, fish, eggs and milk. Then use the three levels of "high, medium, and low" to simply measure the calories and productivity nutrients of various types of food. Let's first look at the level of calories in each type of food.
| Food name | classification | Instance | Sugar content | Fat content | Protein content | Total calories |
| Staple food | flour and rice | Polished rice, rice noodles, white noodles, corn noodles, potato flour, vermicelli, tapioca flour, lotus root flour | high | low | medium | high |
| Coarse grains | Brown rice, oats, buckwheat, quinoa, rye, beans | medium | low | medium | medium | |
| vegetables | Stems leafy | Lettuce, celery, water spinach, amaranth, cabbage, garland chrysanthemum, Chinese cabbage, spinach | low | low | low | low |
| Mushroom seaweed class | Shiitake, Mushroom , Tricholoma, Flammulina, Coprinus comatus, Fungus, Kelp, Seaweed | low | low | medium | low | |
| Melons | Tomato, eggplant, bitter gourd , cucumber, loofah, winter gourd, pumpkin | low | low | low | low | |
| Root block | Sweet potato, purple potato, potato, taro, yam | medium | low | low | medium | |
| fruit | Fresh fruit | Dates , grapes, apples, pears, bananas, oranges, watermelons , oranges | medium | low | low | medium |
| dried fruit | Red dates, longans, dried lychees, dried mulberries, raisins | high | low | low | high | |
| nut | Walnuts, chestnuts, almonds, pine nuts, hazelnuts, pistachios | low | high | medium | high | |
| Animal food | Poultry meat | Beef, lamb , pork, rabbit, chicken , duck, quail | low | high | high | high |
| Aquatic products | Fish, shrimp , shellfish, crab crab , squid, cuttlefish, octopus, jellyfish | low | medium | high | medium | |
| Eggs | Eggs, duck eggs, goose eggs, quail eggs, pigeon eggs | low | medium | high | medium | |
| Dairy products | Milk, goat milk, camel milk, milk powder, cheese | low | medium | high | medium |
During weight loss, eat less high-calorie foods as much as possible, moderate-calorie foods can be eaten in moderation, and low-calorie foods can be eaten more, so that total calories can be effectively controlled. While restricting energy-generating substances such as sugars and fats, the intake of protein, vitamins, minerals and fiber must be adequate. In short, the total calories of food are mainly determined by sugar and fat, which can be converted into each other. If the food has high sugar or fat content, then its total calories must be high. Of course, the total calories of food is also related to protein, because when sugar and fat supply energy, protein can also supply energy.
As can be seen from the above table, foods such as fine grains, dried fruits, nuts, and poultry meat have high calories. Whole grains, fruits, root vegetables, aquatic products, dairy products, eggs have medium calories, stems and leaves, mushrooms and seaweeds. , Fruits and vegetables have the lowest calories.
Among low- and medium-calorie foods, aquatic products, dairy products, eggs, and beans have higher protein and mineral content, while coarse grains, fruits, and vegetables have higher vitamin and fiber content. It can be seen that the most suitable food types to eat during weight loss are whole grains, fruits, vegetables, beans, aquatic products, eggs and dairy products.
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