500卡解决一顿饭,100卡解决零食,是的,你要瘦了。

冬天真的打不起精神去运动,每天都想躲在温暖的被窝里,但是看着横肉肆意生长总是伴随着哀伤。根据“消耗>摄入=瘦”这条铁律,想要冬天不胖,只能通过减少热量来解决。可是究竟该减多少?或者说,我每天该吃多少呢?

首先我们来看看一般人的每天消耗多少?这时,需要一个严谨的计算公式。使用BMR(BasicMetabolic Rate,基础代谢率)计算人全无活动(睡一整天)时所需的热量。

女:BMR = 655 + (9.6 x 体重kg ) + ( 1.8 x 身高cm ) - ( 4.7 x 年龄years )

男: BMR = 66 + (13.7 x 体重kg ) +( 5 x 身高cm ) - ( 6.8 x 年龄years)

但是,你不可能一天只躺着,所以使用Harris Benedict Formula,将你的BMR乘以活动系数:

➹几乎不动Calorie-Calculation =BMR x 1.2p

➹稍微运动(每周1-3次)总需 =BMR x 1.375

➹中度运动(每周3-5次)总需 =BMR x 1.55

好的,我知道上面的公式你们也懒得看懂,所以我们打个比方。

以一个身高165cm体重50kg25岁妹纸为例:

一天躺着不动的基础代谢率:

BMR=655 + (9.6 x 50kg ) + ( 1.8 x 165cm ) - ( 4.7 x 25 )=1315.5kcal

但是我们说过了,你不会躺着不动,所以只要你出门工作或者玩耍就能上升到

HBF=BMR x 1.2=1338 x 1.2=1577.4kcal

也就是说,每天摄入保持在1577cal以内,就能尽可能保持不胖哦。

Black hair,

然后来看看我们每天有什么机会摄入热量?对于冬天极度需要热量的你们而言,除了三餐,应该还需要来个下午茶或者夜宵吧?

Cartoon, Animated cartoon, Illustration, Anime, Animation, Cuisine, Art, Food,

那么老编会建议你们怎么分配着1577kcal呢?最方便愚蠢的方法当然是平分啦!早中餐不要超过500kcal,这样还能来个100kcal的下午茶,是不是很爽!

可是500kcal的饭和100kcal的零食究竟去哪里找啦?根本就是给你们出难题不是?哼哼哼,今天老编就要放大招了!

500kcal以内搞定一餐

前两天老编在逛泡菜国论坛的时候发现,有爱豆整理了她们的热量食谱,真正把一餐控制在500kcal以内哦!而且每餐都有四到五种食物,营养也着实丰富!怪不得韩国爱豆都胖不起来……

早餐篇

优质碳水+果糖+蛋白质为主

Product, Font, Brand, Logo, Vegetarian food,

吐司(可更换全麦吐司)1片+煎鸡蛋1个+南瓜沙拉一盆(250g)+香蕉牛奶一杯(250ml)

Product, Text, Font, Plant, Logo, Brand,

白煮蛋3颗+低脂牛奶1杯(250ml)+香蕉1根)+芹菜4根

红薯1个+白煮蛋1个+蔬菜沙拉1盆(250g)+无糖酸奶一小杯(250ml)

Product, Superfood, Font, Organism, Logo, Brand, Plant, Vegetarian food,

香蕉1根+燕麦一碗(150g)+牛奶1杯(250ml)+鸡蛋沙拉1盆(200g)

午餐篇

优质碳水+脂肪

Superfood, Font, Food group, Plant, Recipe, Vegetarian food, Food, Logo, Cuisine, Vegan nutrition,

▲ 三文鱼生鱼片后切3片+全麦面包3小片+蔬菜水果沙拉一盆(200g)+西兰花两颗

Font, Text, Food group, Dish, Food, Cuisine, Logo, Superfood, Recipe, Breakfast,

▲ 杂粮米饭2/3碗+干明太鱼汤1碗(200ml)+白菜泡菜一小碟+煎鸡蛋1个

Product, Food group, Superfood, Font, Vegetarian food, Advertising, Recipe, Logo, Screenshot, Brand,

杂粮米饭(2/3碗)+牛肉海带汤(200ml)+萝卜泡菜1小蝶+炒鸡蛋1盆

Cuisine, Ingredient, Food, Font, Dish, Recipe, Breakfast, Breakfast cereal, Comfort food, Meal,

杂粮米饭2/3碗+纯豆腐汤1碗(200ml)+蘑菇炒蔬菜1小碟+泡菜1小蝶

Cuisine, Food, Recipe, Ingredient, Dish, Comfort food, Meal, Breakfast, Vegetarian food, Breakfast cereal,

杂粮米饭2/3碗+牛肉汤1碗(200ml)+萝卜干1小碟+烤青花鱼1条

晚餐篇

戒碳水,以新鲜蔬菜为主

西红柿1颗+鸡胸肉1块(100g)+杏仁10粒+橙汁1杯(250ml)

Product, Superfood, Food group, Font, Text, Food, Recipe, Brand, Superfruit, Cuisine,

苹果1颗+鸡胸肉1块(100g)+豆浆一杯(250ml)+黄瓜1根

Natural foods, Superfood, Grape, Product, Fruit, Logo, Food group, Grapevine family, Font, Plant,

鸡胸肉沙拉1盆(200g)+半颗苹果+半串葡萄(15颗)+杂粮豆浆1杯(250ml)

Product, Food group, Logo, Advertising, Brand, Superfood, À la carte food, White coffee, Flyer, Recipe,

南瓜粥1碗(250g)+辣椒3颗+生蚝10个+白菜泡菜1小碟+豆浆一杯(250ml)

100kcal以内搞定零食

好啦,现在到了大家最钟爱的零食清单,100kcal以内究竟能吃写啥呢?

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3小块黑巧克力

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1小杯(190ml)无糖酸奶

1杯(250ml)无糖豆浆

Food, Almond, Nuts & seeds, Nut, Ingredient, Apricot kernel, Plant, Superfood, Produce, Dried fruit,

12颗杏仁

Natural foods, Fruit, Apple, Food, Local food, Plant, Mcintosh, Superfood, Flowering plant, Produce,

1个中等苹果

Produce, Fruit, Natural foods, Food, Red, Ingredient, Vegetable, Still life photography, Vegan nutrition, Carmine,

35颗樱桃番茄

Food, Mango, Fruit, Ingredient, Vegetarian food, Cuisine, Produce, Plant, Papaya, Citrus,

4片芒果

其实要减少热量摄入,多吃好吃的有一个一劳永逸的办法,就是简化食物的烹调过程减少风味剂的添加,尽量食用天然新鲜的食材,这样才可以吃的“多”,吃得健康。

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