The most effective way to lose weight is to develop a weight loss plan, which is very clear about what you should and should not eat. Today, I will teach you to formulate all-day weight loss recipes based on the calories of food, so that you can easily eliminate obesity. In my recipe, how many grains, roots and stems should I eat every day? 3-6 bowls of eggs, beans, fish, meat, 4-5 servings 2 cups fats and oils 2-3 tablespoons (1 tablespoon 15 grams)
How many calories do I eat – simple food substitution
1 serving of staple food (70 calories) = 1/4 bowl of rice, noodles, noodles, rice noodles, winter noodles, oatmeal, bean sticks, bowl of kueh, corn, wheat flour, barley = 1/4 steamed bun, 1/4 package of instant noodles = 1/4 bowl sweet potato, taro, potato, yam = 1/4 bowl red bean, mung bean, broad bean, pea = 1/2 bowl porridge (thick) = 1/2 burger, hot dog bun, sesame cake, fried dough sticks = 1 Small meal bag = 1 piece of toast = 3 pieces of soda biscuits = 10 glutinous rice balls without filling (high in fat, not suitable for common use)
1 serving of oil (45 kcal) 1 tsp oil (salad oil, peanut oil, lard, sesame oil) = 1 tbsp whipped cream = 1 tsp peanut flour = 1 tsp salad dressing, peanut butter, cheese or margarine = 2 tsp sesame seeds = 2 teaspoons cream cheese = 1/2 section sausage = 5 cashews, almonds = 10 large peanuts
1 serving of milk = 1 box or 1 cup (240cc) whole milk = 4 tablespoons whole milk powder (8 grams fat, 150 calories) = 1 box or 1 cup (240cc) low-fat milk = 3 tablespoons low-fat Milk powder (4 grams of fat, 120 calories) = 3 tablespoons of skim milk powder (low fat, 80 calories)
1 serving of meat (55-75 kcal) = 1/2 stick drumstick = 1 tael of lean meat (pig, beef, lamb, chicken, duck, goose), fish = 1 egg = 2 level tablespoons meat floss, fish Pine = 5 pieces of shrimp (medium) = 5 pieces of crispy fish balls (without meat)
1 serving of soy products (55-75 kcal) = 1/2 bowl of edamame, dried silk = 1/2 box of boxed tofu = 3/4 pieces of vegetarian chicken or wet bean bag = 1 plate of tofu = 1 piece of dried soybeans = 1 Cup unsweetened soy milk (240cc) = 2 pieces of spiced dried bean curd = 3 pieces of oily tofu
1 serving of vegetables (25 kcal) = 1/2 bowl of cooked vegetables
1 serving of fruit (60 calories) = 1/4 papaya or large mango = 1/2 grapefruit, guava, cantaloupe, custard, melon, persimmon = 1/2 cup orange juice = 1/2 Root banana = 1 medium tangerine, diced willow, mango, tomato, tomato, apple, pear, kiwi = 1 slice of watermelon (300g) = 3 Wendan, cantaloupe = 2 lotus mist or dates = 4 plums, black dates = 8 strawberries or grapes (large) = 12 longan or grapes (small) = 15 cherries
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