500 kcal is equivalent to how much to eat How many pounds can you lose by consuming 500 kcal per day

Weight loss is a lot of people hanging on the mouth of the most commonly said two words, and when it comes to food, for long-term weight loss people will think of calories, the general calorie content of a meal is about 500 kcal, I wonder how much 500 kcal is equivalent to eating?

500 kcal is equivalent to how much to eat

Calorie is the unit of calculation of the energy transfer of food, generally eat 500 kcal is equivalent to eating the following food. 1, 500 kcal ≈ 2 fried chicken legs. 2, 500 calories ≈ 1 package of French fries. 3, 500 calories ≈ 2 croissants. 4、500 calories ≈ 1 small plate of pasta. 5、500 calories ≈ 430 grams of rice, about two and a half bowls of rice. 6、500 calories ≈ 460 grams of pasta. 7、500 calories ≈ 1 box of sushi. 8、500 calories ≈ 1 pound of pork. 9、500 calories ≈ 2 pounds of oranges. 10、500 calories ≈ 9 apples. It can be seen that some fried, staple food, meat, high sugar food calories are relatively high, while fruits and vegetables are less, so if you want to lose weight, you should eat more fruits and vegetables low-calorie food, control the calorie intake, weight loss will be a big success.

How to calculate the calories of a food

1, look at the table of nutritional composition

Daily eating food packaging will have a nutrition table, one of the energy will be marked one hundred grams of food calories, usually in kilojoules, you can use this to calculate the specific food calories, such as 1 kJ is equal to 0.2389 kcal (calories), such as a food calorie 1728 kJ, then its calories are about 413 calories.

2、Calculating food energy

Add up the energy produced by all the energy-containing substances in the food. For example, if a food contains 15 grams of fat, 10 grams of protein, and 30 grams of carbohydrates, then 1 gram of fat produces 9 kcal of energy, 1 gram of protein produces 4 kcal of energy, and 1 gram of carbohydrates produces 4 kcal of energy, the calculation of the energy contained in this food is, 15 grams of fat times 9 + 10 grams of protein times 4 + 30 grams of carbohydrates times 4 = 295 kcal.

How many pounds can you lose by consuming 500 kcal a day

1, first of all, the consumption of 500 kcal a day is not necessarily thin, the main reason for obesity is that the intake of calories is greater than the consumption of calories for a long time, the excess calories are stored in the body in the form of fat, thus bringing obesity. To lose weight should not only pay attention to the consumption of calories, but also to reduce the intake of calories, only to form a negative energy debt, accumulated to 7000-10000 kcal, in order to reduce 1 kg of pure fat. 2, weight loss not only need to consume calories through exercise, the energy consumed by 500 kcal a day is certainly not bad, but only through exercise to consume calories, can not achieve the effectiveness of weight loss, but also pay attention to control the diet, no snacks, less oil, less salt, less sugar, and pay attention to the staple food coarse and fine, fresh vegetables, fruits, meat, eggs, milk in moderation, to eat a balanced nutrition. 3, if there is no control of diet, even if it is a day to consume 500 kcal, but also can not become thin, not only through exercise, and the form of exercise and the amount of exercise required, should be at least 5 times a week of moderate intensity aerobic exercise and endurance exercise, to achieve effective exercise, in order to be able to consume calories and help reduce weight.

How many calories a day will not be fat

Generally under normal circumstances can be consumed 1200 calories a day will not gain weight. If you want to lose weight, ensure that the daily calorie intake is less than 1200 calories, adhere to a few days to see the effect, but this dieting diet is not good for health, if the daily intake of calories below 800, long-term past will cause malnutrition, menstrual disorders, and even life-threatening. It is recommended that for women, you can control the calorie intake at around 1500 calories and men at 1800 calories, and then consume some of the calories again through proper exercise to achieve the calorie intake needed for weight loss.