Part 18: Dietary Calorie Reference: A List of Energy Content from Beverages, Chinese Food, Western Food, and Fast Food
drinks
Product Name | Quantity (ml) | Protein (g) | Fat (g) | Carbohydrates (g) | Calories (kJ)
Coca-Cola 370 - 40 649
Sprite 368 - 36 595
Fanta 372 - 44 720
Lemonade 368 - 38.4 624
Domestic beer 350ml, 12.3ml, 8.6ml, 502ml
Foreign beer 356 0.9 - 13.2 611
Whole milk 236 8 10 12 712
Low-fat milk 236 8 5 12 523
Skim milk 236 8 0 12 335
Chocolate Milk 236 3.3 6.0 30 775
Fruit Juice Milk 236 3.5 5.7 25.8 695
Yakult 100g 1.1g 2.2g 19.2g 410g
Chinese food
Product Name | Quantity | Protein (g) | Fat (g) | Carbohydrates (g) | Calories (kJ)
One bowl of beef noodles: 22.3 yuan; 9 yuan; 73.8 yuan; 1968 yuan.
Pork rib noodles, 1 bowl, 23.5 yuan, 9.75 yuan, 2010 yuan.
1 bowl of wonton noodles: 17 15 88.5 2345
Chicken leg noodles, 1 bowl: 32.5 (originally 9.8, now 70.8, total 2093)
Shredded pork noodles, 1 bowl: 15.6 (originally 10, now 70.8, original price 1842).
10 dumplings: 20.5 yuan, 31.6 yuan, 42 yuan, 2240 yuan.
Spring rolls (4 pieces): 44, 77, 56, 24, 28
5 xiaolongbao (soup dumplings) 21.5 25 75 25 12
3 meat buns for 22.5 yuan each, 30 yuan for 69 yuan each, 2638 yuan for 2638 yuan.
4 char siu bao (barbecued pork buns) 27.5 27.2 54 2345
Two pan-fried buns: 4 yuan, 13 yuan, 30 yuan, 1059 yuan.
Gold and silver coupons, 12 each, 1.56 each, 25 each, 2345 each.
1 set of sesame seed cakes and fried dough sticks: 6, 10, 45, 12, 30
1 bowl of sweet soy milk 7 5 15 557
Western food
Product Name, Quantity, Calories (kg)
Ham sandwich 1 serving 1758
1 cup of corn chowder 398
1 tablespoon of jam 251
1 cup of milk tea costs 335
170g steak per serving 1959
227g steak per serving 2428
Pizza slice (8 slices per 8-inch slice) 879
Italian Bolognese Pasta 1 plate 2847
Cake (no buttercream decoration) 921 per slice (8 slices for an 8-inch cake)
1 cup of pudding 586
1 donut 1130
1 cup of ice cream 1172
1 popsicle 272
Western fast food
Product Name | Weight (ml) | Protein (g) | Fat (g) | Carbohydrates (g) | Calories (kJ)
Hamburger 100 12.4 11.3 28.3 1101
Cheeseburger 114 15.0 16.0 28.5 1373
Big Mac 186 29.6 31.6 30.5 2198
Filet-O-Fish 143 14.7 25.7 35.9 1821
Chicken McNuggets 109 19.1 21.3 13.7 1352
French fries 68 3.0 11.5 26.1 921
Strawberry Milkshake 290 9.0 8.7 62.1 1516
Chocolate Milkshake 291 9.9 9.0 65.5 1604
Apple pie 85 1.9 14.3 29.3 1059
Three key elements of proper weight loss
It will not accumulate too much body fat
Increases basal metabolism, improves insulin sensitivity, and strengthens muscle and bone tissue.
Develop lifestyle habits that prevent weight gain
Rapid weight loss has many harmful effects
The best speed for weight loss
A plateau may occur after 3-4 weeks of weight loss.
In the first 1-2 weeks of weight loss, weight will decrease significantly, mainly due to water loss. However, in the 3rd-4th week, the rate of weight loss may slow down, and weight may remain unchanged. Once weight reaches a certain point, the body will reduce its basal metabolic rate to prevent further weight loss, even if it eats less but uses its nutrients efficiently.
Weight plateau is a natural adaptive response of the human body to survive a state of starvation.
Weight loss plateaus don't last very long and can occur repeatedly during the weight loss process, so be prepared for this. A weight loss plateau typically lasts 1-2 weeks. Most people who fail to lose weight do so during this period because they lose confidence due to frustration, revert to their old lifestyle, or overeat out of depression, resulting in immediate weight rebound.
Even if you don't lose weight, don't give up easily. This period is like the darkness before dawn; patience is key. Maintain a regular lifestyle and re-examine your diet and exercise plans for any shortcomings. Sticking to a weight loss plan that suits you will yield good results.
Weight plateaus occur more than once during the weight loss process and can happen multiple times. At this time, whether or not you can maintain the right lifestyle habits is actually the key to whether or not you can lose weight successfully.
If the plateau lasts for more than a month, it may be that the weight loss method is unsuitable, and it is necessary to fundamentally revise the diet and exercise plan for the weight loss period.