All diet books and food plans consist of lists of rules for weight control in addition to regulations concerning “foods to consume” and “foods to avoid”. What, then, is the secret of success? The answer is simple. Reduction in intake of calories contributes to reduction in weight. If you look at all diets and weight loss plans minutely, the underlying common factor is the aspect of calorie control.
GET THE RIGHT MIX
When you plan your meals, look at the caloric content and body’s nutritional requirement simultaneously. You can’t base a diet or food plan solely on calorie counting. The danger in this is that you might not end up following a “well-balanced” eating plan. The body needs nutrients from various food groups. The food you consume should include calories from proteins, carbohydrates, fats, Vitamins and minerals.
THE BALANCING ACT
No human being should have to live without indulgences and those freshly baked goodies, forever. If you indulge during lunch, cut back on dinner. Balance your calorie intake. This way, even though you give in to those occasional cravings you are still eating smart.
Choose foods that are healthy and yet low in calories when you plan your food consumption. For example, have your fish grilled instead of battered, your chips baked instead of fried, your pasta sauces tomato-based instead of cream-based. Choose juices or water instead of soft drinks.
REDISTRIBUTE YOUR CALORIES
Do you tend to skimp on breakfast and lunch, and then eat a huge dinner? That’s not a wise decision. You are physically active during the day, so the body requires more calories during the day than at night. Redistribute your calorie intake throughout the day so that your body is constantly fuelled and your metabolism is raised.
HOW MANY CALORIES TO CONSUME?
Calorie needs are very individual; they depend on your weight, age, sex, activity level, metabolic rate and lifestyle habits. On an average, women require around 2000 calories a day, and men 2500 a day.
WHAT ABOUT ATHLETES?
An athlete would need more calories. Depending on the sport and his goals, he would need to workout his calorie expenditure and add that to his daily caloric needs.
WHAT DO YOU DO IF YOU NEED TO LOSE WEIGHT?
To lose weight you need to create a calorie deficit. Weight loss of 1 to 2 pounds per week is ideal. To lose 1 pound a week you need to cut back on 500 calories a day. That is a total of 3500 calories a week. The best way to achieve this is by reducing your calorie intake and increasing calorie expenditure through exercise.
If you do without your 250-calorie chocolate bar and burn 250-calories by running 3 miles, you will create a calorie deficit of 500 calories. Do this everyday and you will have a deficit of 3500 calories in one week.
HOW MANY CALORIES SHOULD YOU CONSUME TO LOSE WEIGHT?
To lose weight, the ACSM (American College of Sports Medicine) recommends a consumption of 1200 to 1500 calories per day for women and 1800 to 2000 calories per day for men.
Caution: If your calorie consumption is less than 1000 a day, your body is in danger of not receiving an adequate supply of nutrients. The body then enters a state of semi starvation, lowering the metabolic rate and depleting the body of its energy stores.
AN INTERESTING FACT ABOUT ALCOHOL
Alcohol is neither a fat, nor a carbohydrate, nor a protein, but it is a source of empty calories comprising some attributes of fats and carbohydrates. One gram of alcohol produces 7 calories, which the body utilizes as an energy source.
FIND WHAT WORKS FOR YOU
Once you realize that calories do count and that a wholesome meal plan is important, you can then plan the meals yourself. Remember, there is no single “right” way – you need to suit your needs to achieve your goals.
Use this calorie chart to formulate a plan that works best for you.
Apple 1 small(100 gm)& 60 calories
Banana 1 small (200 gm) 139 calories
Mango 1 small (100 gm) 74 calories
Grapes 20 Nos. (100 gm) 71 calories
Melon 1 slice (100 gm) 17 calories
Orange 1 medium (100 gm) 72 calories
Peach 1 medium (100 gm) 50 calories
Pear 1 medium (150 gm) 75 calories
Papaya 1 slice (100 gm) 35 calories
Pineapple 1 slice (100 gm) 46 calories
Pomegranate 1 serving (100 gm) 70 calories
Carrot 1 medium (60 gm) 29 calories
Capsicum 1 medium (100 gm) 24 calories
Cauliflower 1 medium ( 500 gm) 30 calories
Cucumber 1 medium (150 gm) 20 calories
French beans 100 gm 26 calories
Okra 100 gm 35 calories
Lettuce 100 gm 20 calories
Spinach 100 gm 26 calories
Onion 1 medium (50 gm) 25 calories
Potato 1 medium (60 gm) 57 calories
Tomato 1 medium (60 gm) 10 calories
Radish 1 small (150 gm) 25 calories
Butter 1tsp (5gm) 36 calories
Ghee 1tsp (5gm) 45 calories
Oil 1tsp (5gm) 40 calories
White sugar 1tsp (5gm) 20 calories 1tsp (5gm)
Honey 1tsp (5gm) 15 calories
Jaggery 5gm 19 calories
Almonds 10 No. (10gm) 65 calories
Cashew nuts 7 No. (20gm) 120 calories
Peanuts 20 No. (10gm) 60 calories
Pistachios 10 No. (10gm) 65 calories
Cow’s milk 1cup (200 ml) 135 calories
Buffalo milk 1cup (200 ml) 230 calories
Skimmed milk 1cup (200 ml) 60 calories
Buttermilk 1cup (200 ml) 45 calories
Yogurt 1 cup (150 ml) 60 calories
Cottage cheese (paneer) 100 gm 265 calories
Soft drinks 1 bottle (300 ml) 125 calories
Coconut water 1 glass 60 calories
Coffee (1tsp. sugar, 2 tsp. milk) 1 cup 40 calories
Tea (1tsp. sugar, 2 tsp. milk) 1 cup 40 calories
JAMS, SAUCES AND PICKLES
Jam 1 tsp. 30 calories
Pickle 1 tsp. 35 calories
Tomato ketchup 1 tablespoon 17 calories
Mayonnaise 1 tablespoon 150 calories
French dressing 1 tablespoon 70 calories
Tomato soup 1 cup 60 calories
Minestrone soup (with noodles) 1 cup 130 calories
Chicken soup 1 cup 110 calories
Bread 2 slices (50 gm) 150 calories
Chapati 1 No. 70 calories
Paratha 1 No. 235 calories
Naan 1 No. 150 calories
Khakra 2 pcs. 120 calories
Rice 1 cup (40 gm) 140 calories
Vegetable pulao 1 cup (40 gm) 280 calories
Khichri 1 cup (40 gm) 240 calories
Chicken biryani 1 cup (40 gm) 400 calories
Poha 1 cup 140 calories
Porridge made of broken wheat (with milk and 2 tsp sugar) 1 bowl 180 calories
Oats (with milk and 2 tsp sugar) 1 bowl 145 calories
Cereal flakes (with milk and 2 tsp sugar) 1 bowl 185 calories
Macaroni 1 serving (75 gm) 240 calories
Noodles 1 serving (75 gm) 240 calories
Spaghetti 1 serving (75 gm) 240 calories
Whole wheat pasta 1 serving (75 gm) 200 calories
Dal (plain) 1 cup (30 gm) 150 calories
Dal (makhani) 1 cup (30 gm) 250 calories
Green vegetables 1 cup 100 calories
Mixed vegetables 1 cup 125 calories
Baingan bharta 1 cup 185 calories
Shahi paneer 1 cup 380 calories
Potato vegetable 1 cup 190 calories
Dum aloo 1 cup 200 calories
Palak paneer 1 cup 165 calories
Channa masala 1 cup 231 calories
MEATS AND FISH
Mutton Curry 1 cup 295 calories
Tandoori Chicken 2 pcs. 175 calories
Butter Chicken 2 pcs. 450 calories
Fish Curry 1 cup 270 calories
Prawn Curry 1 cup 327 calories
SOUTH INDIAN DISHES
Plain Dosa 1 No. 197 calories
Masala Dosa 1 No. 272 calories
Idli 2 pcs. 170 calories
Medu vada 2 pcs. 325 calories
Coconut rice 1 cup 370 calories
Coconut chutney 2 table spoons 120 calories
Sambhar 1 cup 120 calories
Marie biscuits 2 pcs. 50 calories
Cheese pizza 2 slices 140 calories
Dhokla 2 pcs. 120 calories
Pav bhaji 1 plate 470 calories
Mc Donalds (small fries) 210 calories
Mc Donalds Chicken burger (regular) 520 calories
Caramel custard 1 cup 360 calories
Ice cream 1 cup 410 calories
Carrot halwa 1 cup 370 calories
Rice Kheer 1 cup 165 calories
Apple pie 1 slice (75 gm) 220 calories
Brownies 2 pcs. 190 calories
Jalebi 1 pc 100 calories
Rasgulla 2 pcs. 100 calories
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