How Does Weight Loss Create A Caloric Deficit? Calculation Method And 550 Calorie Food Examples

Easily make up for the 550 kcal gap: a must-learn quick energy bowl during the fat loss period

Recently, the National Health Commission has been advocating weight management, and more and more friends are discussing weight loss. As a blogger who has been deeply involved in the food field for many years, I can understand the dilemma everyone is in between eating enough and eating thin. The key to losing weight is to create a caloric deficit, but it definitely does not require us to starve. Today, from the perspective of a professional food blogger, I will teach you how to satisfy your appetite through a super-looking fat-reducing meal, while also firmly guarding the 550-calorie deficit.

The design idea of ​​this meal is to use lightly processed natural ingredients to replace highly processed foods with high calories. Through a precise nutritional combination, you can eat full and eat high quality, while keeping the calories within a completely controllable range.

Dishes Name: Pan-fried Chicken Breast Quinoa “Waterfall” Salad Bowl

Preparation time: 15 minutes

Cooking time: 15 minutes

The total calories are about 450 to 500 calories. Reserve about 100 calories for dinner, and you can easily achieve a 300-calorie diet reduction.

Ingredients preparation (for one person): accurate measurement, the calories are under control

The part of the staple food area that contains high-quality carbohydrates is tri-color quinoa, which weighs 30 grams, which is about the same as half a bowl, and will expand three times in size after cooking, making it extremely satiating.

High-protein area (helps build muscle and burn fat): The amount of ready-to-eat chicken breast from Dahidi (or other brands) is 100g. Choose the one with a clean ingredient list, or use low-temperature slow cooking to prevent the chicken breast from becoming dry. If there is no ready-to-eat situation, you can choose 100g of fresh chicken breast.

Vegetable section (containing vitamins and fiber): Choose 3 slices of romaine lettuce, or any of your favorite green leafy vegetables, paired with 5 cherry tomatoes, half a cucumber, and ¹/₄ an avocado. This is a high-quality fat, so don’t overdo it.

The finishing touch (flavor soul): 1 sterile raw egg.

Soul sauce (which contains the secret of low calorie): the amount of light soy sauce is 10ml, rice vinegar is 5ml, sugar substitute is 2g, black pepper is an appropriate amount, white sesame seeds are only a little, and minced garlic is 1 clove (this is optional).

Cooking steps: details determine success or failure, keep nutrition and taste

Step 1: Process the staple food (about 10 minutes)

There is a layer of saponin with a bitter taste on the surface of quinoa. It needs to be washed and soaked. Place 30 grams of three-color quinoa in a fine mesh sieve and gently rinse it under running water until it is clean. Then soak it in a bowl with water for a quarter of an hour. This will make it easier to cook the "little tail" of the quinoa and the taste will be more elastic.

2. Stew: Remove the water from the soaked quinoa, put it into a small pot, and add about 45ml of water (the ratio of rice to water is about 1:1.5). After bringing it to a boil over high heat, immediately turn to the lowest heat, cover the pot and simmer for 10 to 12 minutes, until all the water is absorbed. Do not open the lid after turning off the heat, and continue to simmer for 5 minutes, then use a fork to remove the heat and set aside.

Step 2: Prepare vegetables and sauce (about 5 minutes)

To cut the romaine lettuce, you need to wash it first and tear it into small pieces of suitable size by hand. You should know that tearing by hand can maintain the crispy texture better than cutting with a knife; cut the cherry tomatoes into two halves at equal positions; use a wavy knife to cut the fruit cucumber or directly cut it into thick slices; cut a quarter of the avocado into thin slices and keep them for later use.

When preparing the oil and vinegar sauce, find a small bottle or bowl, put the light soy sauce in, rice vinegar, sugar substitute, crushed black pepper, and minced garlic. Then cover the lid and shake it vigorously, or stir it thoroughly with chopsticks to completely melt the sugar substitute until the sauce is emulsified. Finally sprinkle with white sesame seeds for added flavor.

Step 3: Cook the main ingredients (about 10 minutes)

Freshly pan-fried chicken breast (if you choose fresh chicken breast), if you use fresh chicken breast, first cut it open from the side but do not cut it, then unfold it into a large piece, then use the back of the knife to gently beat it to make the meat soft, then sprinkle with a little sea salt and black pepper and marinate for 5 minutes. Heat a flat-bottomed non-stick pan, spray a little spray olive oil into the pan, put the chicken breasts into the pan, fry each side for about 1 minute and 30 seconds over medium-high heat, and fry until the surface turns golden, then take it out. Leave the meat to rest for 2 minutes before cutting into pieces, so that the gravy will be richer.

Operation 21: Prepare to make soft-boiled eggs. Boil water in a small pot. The amount of water you prepare must be enough to cover the eggs. After the water is boiling, place the sterile eggs at room temperature in it and time the time to accurately cook them for six minutes and thirty seconds. When the timer is up, immediately pull out the egg, then place it in ice water and quickly cool it. In this way, you can get a perfect soft-boiled egg after peeling it.

Assembling and seasoning: a double feast for the eyes and taste

<strong> ① Bring a big bowl that looks very beautiful. ②Then place the torn romaine lettuce at the bottom of the bowl as mentioned before. This practice is called paving.

For ingredients, pay attention to zoning here. Pile the cooked quinoa rice on one side of the lettuce. In the remaining area, place sliced ​​cherry tomatoes, cucumber slices and avocado slices in order.

3. The protagonist appears: Place the fried and cut chicken breast into pieces (or sliced ​​chicken breast that can be eaten directly after opening the bag), and place them next to the quinoa in an orderly manner.

4. The finishing touch: Cut the chilled soft-boiled egg in half, then you can see the beautiful runny yolk, and then carefully place the half-cut soft-boiled egg with runny yolk on top.

5. Pour the sauce: Before eating, pour the prepared low-calorie oil and vinegar sauce evenly on the salad bowl, or put it on a small plate as a dipping sauce.

Tips for food bloggers: Know what it is and why it is so

1. The "carefulness" regarding the calorie gap: For this meal, we accurately controlled the calories within the range of 500 calories. Compared with an ordinary takeout meal with high oil and salt characteristics, which can usually reach 800-1000 calories, for this meal, we easily reduced the intake by 300-500 calories. This is exactly in line with our goal of "reducing 300 calories through diet". The remaining 250 calories gap only needs to be reserved for twenty to thirty minutes of activities called brisk walking or aerobics every day.

2. Tips for retaining muscles: Limei is a complete protein , which is rich in amino acids necessary for the human body; chicken breast is a typical representative of low-fat and high-protein . Combining the two can maximize satiety during the fat loss phase , protect muscles from loss, and maintain a higher basal metabolic rate .

When it comes to the secret to soft-boiled eggs, in addition to precise timing, the freshness of the eggs is also extremely critical. If the eggs are not fresh, the whites will tend to fall apart when cooked. In addition, after taking it out of the ice water, gently crack the eggshell and peel it in the water, so that you can peel out a particularly smooth egg.

4. The soul lies in the sauce: Many people fail to lose weight because "eating grass" is really unbearable pain. This oil and vinegar sauce, which has been tempered with sugar substitutes, has a balanced acidity and saltiness, and also has a slight hint of sweetness, which can greatly increase your appetite and make you fall in love with eating grass from now on. Sugar substitute basically does not provide calories and is a perfect condiment for the weight loss stage.

This salad bowl only exists in one bowl. It is a salad bowl that is beautiful, delicious and nutritious in one. It is completely in line with the weight management concept advocated by the National Health Commission. It does not require complicated cooking skills. As long as you control these details, you can also easily make a professional-level fat-reducing meal at home that is not inferior to that of a light food restaurant. Let’s start from this meal and move towards health and lose weight together!