A lot of people are starving carbs to lose weight, but the result is only temporary loss, but very miserable. The doctor of nutrition tells you how to look at this image to eat more comfortably Many people are fasting carbs to lose weight, but the result is only temporary loss, but very miserable. The doctor of nutrition tells you how to look at this image to eat more comfortably.
Many people are afraid of eating mostly starchy foods when they lose weight, for fear that they will gain more weight. But in fact, the main food in the starch group is not how much you can eat, but how much you eat.
So today we want to let you know how to eat carbs in the smartest and most effective way, without having to fast.
According to my many years of practical experience in weight loss guidelines and professional calculations, women and men must eat at least 2 to 3 servings of food per meal (energy per serving is 90 kcal).
How much is a serving? Let’s take a look at a set of photos to better understand how you should eat with each meal.
Except for the pumpkin which is 7 inches in size, the other plates are 5 inches and the bowl is 4 inches.
Unsweetened whole wheat bread
35 grams, about 1 slice, thickness 1.5 thumb width.
Rice
65 grams, half a bowl of 4 inch bowl.
Tofu
35 grams, 2.7 cm high
One is about 5.5 cm in diameter and about as thick as two thumbs.
Noodles
Cook 70 grams, more than half a 4 inch bowl type.
Rice noodles
25 grams dry, 100 grams wet
Nearly 1 bowl, 4 inch bowl type.
Porridge
250 ml (porridge cooked with 1: 10 rice water ratio)
Filled with 1 bowl of 4 inch bowl type.
Corn
200 grams, about 4 pieces of cut corn.
Potato
100 grams, pieces with the thumb, equal to the diameter of the index finger.
Tuber
100 grams, 4 pieces.
Taro
100 grams, about 3 bulbs.
Chestnut
60 grams of whole shell, about 7- 8 seeds.
Red pumpkin
250 g.
Vegetarian dumplings
45 g.
Pork and cabbage dumplings
48 g.
For staple foods like steamed dumplings, dumplings and wontons, the energy is influenced by the thickness of the shell, the type of filling, the amount of filling and the amount of oil. It is difficult to determine how much water carbon is consumed per serving of protein, fat and fiber.
It is recommended that you lose weight sometimes, if it is meat, there are enough vegetables to increase the feeling of fullness, if you are vegetarian, you need to have enough vegetables and a little egg whites to feel full.
Once you have mastered the great principles, you can stop worrying about your energy and let yourself relax from time to time.
In a nutshell, you can refer to the method of eating the main recommended foods, change the daily diet and also pay attention to other dietary combinations to ensure that the amount of water carbon, Daily protein and fat intake is enough to maintain basal metabolism. Don’t hurt your body to lose weight.
- According to Health / 163
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