The most effective weight loss secret: control the total calorie intake and output! Famous doctor "eats like this" to lose 10 kilograms of fat

Where does weight come from? There is only one answer: Eat it! Sticking to the only dietary principle: controlling calorie intake and output is the most effective way to lose weight! No time to exercise, but can’t stop eating? Needless to say, this takes you further and further away from successful weight loss. However, if you are also too lazy to exercise, but know how to control the total calorie intake and output, then losing weight is no longer a dream. A family physician lost 10 kilograms of fat using this method.

"Doctor, everyone says that if you eat a full breakfast, a good lunch, and eat less at night, you will lose weight? Why am I still getting fat?" Family medicine physician Chen Huangguang said that weight depends on whether the total calorie balance is negative, and there is no need to worry about eating more or less at any one meal.

Office workers eat out a lot, it is recommended to control the total calories

Many office workers can't help but complain: "We eat out so often that it's really difficult to control our total calorie intake. What should we do?" Dr. Chen Huangguang said that there are a few very simple numbers that must be remembered, including 30 calories per kilogram of body weight per day. In other words, a lightly working office worker weighing 60 kilograms needs 1,800 calories per day. If the calories consumed in a day are greater than this number, they will accumulate. Once the accumulated calories reach 7,700 calories, it is equivalent to 1 kilogram more, and so on.

"Doctor, what should I eat to lose weight?" In fact, as long as you eat, you will increase calories. Only by "not eating" or "eating less" can you lose weight. The more you eat any calorie-containing food, the fatter you will get, unless you suffer from severe diabetes, in which case you will lose weight the more you eat.

The following are the dietary choices recommended by Dr. Chen Huangguang in his book "The Slimming and Longevity Plan for Office Workers" for successful weight loss:

Family medicine physician Chen Huangguang said that he found that cherry tomatoes are a good fruit for controlling food intake.

Foods that increase satiety and help lose weight

1. Soy milk: a strong sense of fullness

If you want to reduce your food intake, you may consider drinking soy milk for breakfast. A cup of soy milk (500c.c.) contains about 300 calories. Even if you add a spoonful of sugar, it is at most 360 calories. The biggest advantage of soy milk is that it provides a strong and long-lasting feeling of fullness, probably because it contains a lot of protein. It is recommended to buy soy milk from traditional soy milk shops, because packaged soy milk may add starchy ingredients to make it thicker, which will turn it into a high GI beverage.

If you want to control your weight, breakfast is the starting point to win the weight loss! It is best to give up fried buns, scallion pancakes, steamed buns, sesame seed cakes, fried dough sticks or rice balls for breakfast and replace them with soy milk. It is best to choose sugar-free soy milk so as not to consume too much sugar and become a burden on the body.

2. Tomatoes: Control your intake

One cherry tomato contains about 3 calories, and 20 tomatoes contain 60 calories. In the past, tomato juice was advertised very aggressively, said Dr. Chen Huangguang, so he also bought tomato juice to drink. As a result, two phenomena occurred: one was that he did not feel hungry for a long time after drinking the tomato juice, and the other was that he felt a little acid reflux. Later, I ate cherry tomatoes directly and found that they also gave me a good feeling of fullness, but they were not as watery and bulky as tomato juice, so the acid reflux was not obvious. From this, it was discovered that cherry tomatoes are a good fruit for controlling food intake.

In addition, a Thai guava contains about 180 calories, so he combined a fruit meal of a guava and 20 cherry tomatoes. The total calories are 240 calories, and the feeling of fullness is quite good. Tomatoes are also rich in vitamin A and lycopene, which are very helpful for vitamin supplementation. Guava is rich in vitamin C, does not change its taste after being sliced, and is easily available in all seasons. The downside is that guava is not very filling, so it ends up being just a fruit for after meals.

👉Recommended reading: Smart "B" gets rid of fat, promotes metabolism and helps lose weight! Nutritionist Wang Zinan: 3 must-eat B foods to help burn fat

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