How to eat a healthy diet recipe of 1500 kcal/day?

When it comes to weight loss, what we hear most is to eat less and move more, so don't be less than how much is scientific every day?

Don't be less than 1200 kcal, this is because.

Energy intake in the 800-1200 kcal/day meals is low-energy meals.

Although it can effectively reduce weight and body fat, but prone to nutritional metabolic problems, need to be used under the guidance and supervision of a dietitian/doctor.

As for meals below 800 kcal, they are extremely low-energy meals.

It is more likely to be starved for rapid weight loss, but prone to electrolyte disturbances and gout.

General patients in urgent need of surgery need to quickly reduce weight before using, moreover, must be used under the strict guidance and supervision of doctors and dietitians.

That how much energy intake per day, no health risks, but also easy to adhere to long-term, effective weight loss, and fat loss?

The recommendation of the Blue Book of Obesity Prevention and Control in China is.

1000-1800 kcal/day for men.

1200-1500 kcal/day for women.

or a reduction of 500-750 kcal from the current energy intake.

According to Ms. Gu's experience, most men and women consume 1700 kcal and 1500 kcal per day respectively, which is better to stick to.

Next, I will use 1500 kcal as an example to give you a feel for the amount of food.

1500 kcal diet recipe

1500 kcal three meals menu example

Breakfast

500 ml of water, half an hour before the meal

Low-sugar, low-oil bread 70g, about two slices

144g of small sage fruits, about 19 pieces

1 egg

160 ml of plain milk or 135 ml of unsweetened yogurt

Lunch

500 ml of water, drink within half an hour before a meal

Hanging noodles 25g, cooked is 100g

Corn with heart 200g

Stir-fried pork with kale: kale 200g, chicken 100g, oil 10g

An additional meal in the afternoon

Peach 150g

Unsweetened yogurt 135g

Dinner

Water 500ml, within half an hour before the meal

Purple rice 130g

Fried bean curd skin with gourd and green pepper

(gourd 200g, a few slices of green pepper and carrot garnish, bean curd skin 100g, oil 5g)

For men, adding 1 portion of grains and 1 portion of protein to the 1500 kcal is 1700 kcal.

After watching this demonstration, some of you may want to count your energy and weigh the food to lose weight.

But I don't recommend this for two reasons.

1, unless every meal is cooked by themselves, it is not convenient scale, always can not go out to eat also with a scale it.

Some time ago, "the sister of the wind and waves" in Sister Sands dining out bring a scale, weighing to calculate energy.

But this is super difficult to calculate accurately because the data in the food composition table are raw weight, cooked will gain or lose weight.

For example, dry noodles cooked will absorb water and gain weight, and beef cooked will lose water and lose weight.

But there is no raw-to-cook ratio for all foods with different practices, and again, the process of cooking will add oil or sugar, which will increase energy.

2, even if every meal is cooked by themselves, every meal is counted as are scales, but also more trouble, once a thing to do more trouble, it is easy to make people stressed out, not easy to adhere to.

3, everyone's food intake is different, you may not be suitable for a 1500 kcal meal.

So the demonstration above is just to give you a general feel for how much you should eat at each meal of 1500 kcal.

The key is to let you understand the basic matching principle, and then follow this matching principle, chew slowly, and just eat enough.

What are the basic matching principles?

1, each meal has the main food, vegetables, and protein

The staple food is as coarse and fine as possible, for example, the lunch and dinner in the demonstration have coarse and fine, lunch is noodles with corn, and dinner is rice with purple rice.

Vegetables are preferred to low-energy leafy vegetables and squash and eggplant vegetables, such as small tomatoes with squash and eggplant for breakfast, leafy vegetables for lunch, and gourds with squash and eggplant for dinner.

Protein choice low-fat, breakfast is eggs and milk, lunch and dinner is low-fat meat and soy products flexible mix, like the demonstration lunch is chicken breast, dinner is tofu skin.

2, the right ratio of staple food, vegetables, and protein

The main food is about 1-2 fists, vegetables are about 2 fists, protein is about 1-2fistst if it is soy products is 2 fist if it is pure meat is about 1 fist.

But many times the protein and vegetables will be fried together, and the meat will be diced, and you are not convenient like in the picture, picking out the diced meat grain by grain to see how much there is, so how?

Home cooking accounts for family meat stir-fry, more vegetables, less meat, probably the volume or weight of vegetables and meat 2:1 more appropriate, so you vegetable stir-fry meat directly eat about 3 fists on the line.

If you dine out, you do not have to worry about, it because of meat stir-fry, basically more vegetables, and less meat.

3, cooking less oil, if the dish is too oily to shabu-shabu and then eat

Grasp the principle of such a match, half an hour before eating first drink 300-500 ml of water, and then chew slowly eat, eat full stop on it.

Remember, your sense of satiety is the best indicator of how much to eat, no need to weigh, no need to calculate, in the daily easy little insistence, the body will get better and better.