When losing weight, you must pay attention to your calorie intake, but how much is normal for you to eat every day? How to understand that calorie intake is normal?
Every food has calories, and we need to understand the calorie meter of the product to know how many calories it is. Today, I will take you to understand how to read the calorie meter of the product.
The list of ingredients allows us to recognize the essence of food
According to the regulations, the list of ingredients should include all the substances (including additives) in food. These substances should be arranged in descending order of the amount. When the added amount is less than 2%, descending order can not set it.
We need to know what substances are mainly contained in this food. Just look at the ingredient list. The one that ranks first in the ingredient list has the most content in this food.
Nutrition labels help us achieve macronutrient balance
[Nutrition label] is the “big killer.”
According to the “General Principles of Nutrition Labeling of Prepackaged Foods” (online can find this), nutrition labels must include the content values of energy and core nutrients and their percentages in the nutrient reference value (NRV). When the ingredient list contains hydrogenated vegetable oil in it, The content of trans fat (acid) also needs to be indicated on the nutrition label.
That means we can at least get the following information from food labels: The energy, protein, fat, carbohydrate, sodium, and trans fatty acid content values and NRV percentages of this food.
How many calories do you need to eat daily to be healthy as an adult?
The energy requirement of Chinese adults (18-49 years old) who are lightly physically active is 2250 calories for men and 1800 calories for women.
If you want to lose weight, you have to reduce your calorie intake appropriately on this basis. The daily energy intake is recommended to be reduced by 300-500 kcal.
If you have started to control your calorie intake but still want to lose weight faster, you can use extra exercise to help burn more calories you eat.
Daily Calorie Control Tips
Control food intake
Eat only seven or eight minutes full for each meal, slow the speed of eating, take a bite, chew for a while, then swallow, and stop eating when you can. Only by concentrating on eating and chewing carefully can we naturally control the calories in food. At the same time, pay attention to reducing the intake of staple foods rich in fat, such as bread, biscuits, fried dough sticks, instant noodles, and snacks.
- Reduce the intake of cooking oil
Use less oil when cooking, and avoid any fried or oily foods. Reduce the number of meals in restaurants. If it is unavoidable, do not eat more or even fried dishes. Try to order some light and low-fat dishes, such as boiled, steamed, cold salad, etc., and choose more green leafy vegetables.
- Pay attention to hidden fat
What is hidden fat? It is what we usually ignore and don’t care about, such as many snacks, such as French fries, potato chips, puffed food, egg yolk pie, biscuits, nuts, noodle soup, ice cream, coffee mate, etc. Both contain a lot of fat, and many of them contain trans fatty acids.
