Low-calorie menu selection to reduce weight without sacrificing health

If you want to lose weight, reducing your nutrient intake too much will be harmful to your body and may cause side effects such as dizziness. In order to lose weight healthily, when designing a menu, you need to maintain a balanced intake of nutrients such as carbohydrates, protein, and fat, and you also need to adequately intake vitamins, calcium, iron, zinc, etc.

Carbohydrate source: Cereals

Recently, it is generally believed that excessive intake of fat and carbohydrates is the main cause of obesity, so some people almost completely stop eating rice when losing weight. In order to prevent side effects caused by carbohydrate deficiency, you need to consume at least 100 grams of carbohydrates (1/2 bowl of rice) a day. Cereals such as whole grains and brown rice are complex carbohydrates that will not have much impact on obesity and are the best foods for weight loss.

Recommended Meal Intake: Calories

1. 1/2 bowl (100 grams) to 2/3 bowl (140 grams) of rice, brown rice, barley rice, or multi-grain rice: 150 to 200 calories

2. Vegetable porridge (40 grams of rice, 10 grams each of peas, carrots, and spinach): 155 calories

3. Beef porridge (40 grams of rice, 20 grams of beef (brisket)): 109 calories

Protein source: fish and meat

In order to prevent muscle loss during weight loss, you need to consume an appropriate amount of protein. Protein supplementation can eliminate hunger immediately and maintain a feeling of fullness 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 adequate muscle mass, 1 gram of protein is required for every 1 kilogram of body weight. For example, a 50-kilogram person needs about 50 grams. In addition, fish with dark green back has low calories and is one of the best foods that can help you lose weight.

Recommended Meal Intake: Calories

1. Pork (front leg) 100 grams: 181 calories

2. 100 grams of beef (tenderloin): 154 calories

3. 100 grams of chicken breast: 109 calories

4. 100 grams of flounder: 129 calories

5. 100 grams of flounder: 164 calories

6. Yellow croaker 100 grams: 138 calories

7. Carp 100 grams: 90 calories

Inorganic substances and vitamin supply sources - "vegetables and fruits"

When total calories are reduced, foods rich in inorganic substances and vitamins need to be fully consumed. In order to prevent constipation, the most common side effect for people who are just starting to lose weight, you need to take in enough dietary fiber through vegetables and fruits and drink enough water.

Recommended Meal Intake: Calories

1. 100 grams of cabbage: 31 calories

2. 100 grams of lettuce: 11 calories

3. 100 grams of cucumber: 9 calories

4. 70 grams of carrots: 24 calories

5. 70 grams of eggplant: 11.2 calories

6. 70 grams of lettuce: 12.6 calories

7. 70 grams of spinach: 21 calories

Calcium and protein sources: Milk

Most obese patients may consume too much calories through snacks in addition to regular meals. When you feel hungry, you can supplement the lack of protein and calcium in the regular meal to eliminate the feeling of hunger. It is best to have appropriate milk as a snack.

Recommended Meal Intake: Calories

1. 200 ml low-fat milk: 80 calories

2. 200 ml fat-free milk: 70 calories

The article is from Taiwan Guangsha: "The Food Healing Table of 14 Anti-Cancer Doctors"