Balanced to remove fat What is diet

Many women want to be thinner and more beautiful, and want to have a leaner body, and being beautiful for women is the biggest theme.

This time, let’s try to find a balance diet that creates beauty for such people.

<Calorie you want to think about in a day>

In the fat burning in your body

Pure fat is about 80% and 20% is made up of other ingredients such as water.

Then, the amount of energy that 1g of fat has is 9kcal, so to lose 1kg of body fat,

It is calculated that 9kcal x 1000g x 0.8 (80% of adipose tissue is pure triglyceride) = 7200kcal should be created in a negative state of energy.

And I lost 1kg of body fat in a week,

If you want to reduce 5kg in a little over a month, you can subtract 1000kcal from your current daily energy intake.

By the way, 1000kcal is 5kg. It is necessary to think that it is necessary to reduce about 1400kcal a day at least to lose 5kg, but a little

I reduced it to 1000kcal.

However, the daily energy intake is 2000

If a person with kcal reduces 1000 kcal, the daily energy intake is 1000 kcal, so this cannot maintain good health.

Depending on the basal metabolic rate, the average woman needs 2000-2500 kcal of energy per day, and males need 2500-3000 kcal of energy per day.

And, importantly, besides this fat

Ingestion of sugars, proteins, fats, vitamins, etc. will be required.

Therefore, it is important to practice while taking nutritional balance.

<Nutrition balance is OK with 1 soup 2-3 vegetables>

・ Main dish: Protein in meat, fish, soybeans, etc.

Replenish.

・ Staple food: Rice, bread, noodles in one meal

Only one type with.

・ Side dishes: Gentle, seaweed, mushrooms, etc.

Supplementation of vitamins, dietary fiber, etc.

・ Soup: Soup and miso soup are full of ingredients

Improve nutritional balance by making it

You don’t have to think hard.  The staple food, main dish, and side dish are lined up on the table, and you can easily practice a balanced diet in the 8th minute of your stomach.

<Low energy by choosing smart materials>

I want you to be careful

In a balanced diet, it’s important to reduce your energy intake, not just reduce it.

For example, the main dish can be eaten more than meat if it is made into tofu or fish menu.

But that doesn’t mean meat is bad.  If you use the same meat with fins instead of roses, and chicken with chicken fillet, the energy will be less than half.



<Energy down by cooking>

Even if you choose low-energy ingredients, it makes no sense if you absorb a lot of oil when cooking.

The secret to reducing energy is to use as little oil as possible and to choose a cooking method that reduces the fat content of the ingredients themselves.

For example, roasting is done in a Teflon-coated frying pan without oiling.

A grill or oven is good, and be careful of the amount of sugar and mirin in the simmered dish!

For meat that is originally high in fat, we recommend steaming, boiling, or shabu-shabu rather than grilled meat or sukiyaki.



<Low calorie menu with a sense of volume>



There are many people who want to eat meat and want to put meat in the menu, so the menu is based on that point.

However, the meat that is worrisome about calories is also delicious with some ingenuity!  A feeling of volume!  Plenty.  ..

(Grilled beef bamboo shoots)

Ingredients (for 1 person)

100g of thinly sliced ​​beef thigh

A: 1 teaspoon each of sake, soy sauce, and mirin

Amount of bamboo shoots cut into combs

B: Dashi soup: ½ cup, soy sauce and mirin

1 teaspoon each

1 teaspoon of potato starch and oil

6-8 pieces of silk pods: Boil in salt and cut diagonally

How to make

1. Put the beef in A.  Boil B and add bamboo shoots and boil.

2. Wipe the beef juice and spread it, sprinkle the potato starch on one side, and wrap the drained bamboo shoots around it.

3. Heat the oil in a frying pan, put the meat in 2. with the end of the roll facing down, and bake the surroundings.  Combine the remaining juices from A and B in 1., put them in a frying pan, cover and steam.

Assorted 4.3 and silk pods.

Summary

It seems that many people want to eat meat even while on a diet, so if you devise a cooking method and consider the balance, you will be able to do what you like unexpectedly.