- Weight Reduction - Tips
Counting Calories -
All
the food you eat is a source of energy and can fatten you, but some
foodstuffs are more fattening than others.For instance, fats are more
fattening than both carbohydrates and proteins.Calories are a simple way
to measure, how much energy and how much fattening potential your foods
contain.Foodstuffs differ in thier caloric content because of two
reasons: Firstly they contain varying amounts of fats, proteins, and
carbohydrates and secondly, they contain different amounts of water, an
ingredient which truly has zero calories.Similarly the energy you spend
when working or exercising can be measured in calories.So the simple
basis of a "calorie control" diet would be to limit your calorie intake,
while making you use up the usual or more number of calories.Your body
will then have to draw upon the fat stores to fill the energy gap and
you would begin to lose weight.
While on a weight reducing diet there are certain foods you must avoid -
While on a weight reducing diet there are certain foods you must avoid -
- All fried and greasy foods.
- All sweets:Honey, ice-creams, cakes, pastries, jams, chocolates, candies.
- Dry fruits and nuts:peanuts, almonds, cashewnuts.
- All alcoholic drinks.
- Fruits: Bananas, grapes, mangoes, strawberries.
- Vegetables: Potatoes and other tubers.
Foods which you can eat as much as desired without causing any problems -
- Salads: Carrots, radish, tomatoes, onions, cucumbers, lettuce.
- Drinks: Clear Soups,Lemon Juice, jaljeera, Buttermilk.
To Lose Weight Sensibly -
The
safest and the most effective way of slimming is to lose weight
slowly.Crash diets should be avoided as they often fail.This is simply
because they just cannot be sustained.Moreover, crash dieting can
adversely affect your beauty, making you look haggard.An advantage of a
gradual diet control, is that your taste in foods can be adjusted over a
reasonable period of time so that the craving for certain food items is
reduced.
An average woman spends about 2,300 calories a day.If you want to reduce your weight, you should aim to eat about 1,200-1,300 calories daily.If you persistently eat about 1000 calories less every day, your body will have to make up the short fall, by using up about 100grams of your body fat daily.So in about ten days you would be able to lose a kilo of your weight.On this diet you should not expect a rapid loss of weight.It may take you sometime to lose the desired weight.Even though it would be slow, if you are steady in your diet control you are sure to be a winner.
How Fattening Are High Protein Foods?
An average woman spends about 2,300 calories a day.If you want to reduce your weight, you should aim to eat about 1,200-1,300 calories daily.If you persistently eat about 1000 calories less every day, your body will have to make up the short fall, by using up about 100grams of your body fat daily.So in about ten days you would be able to lose a kilo of your weight.On this diet you should not expect a rapid loss of weight.It may take you sometime to lose the desired weight.Even though it would be slow, if you are steady in your diet control you are sure to be a winner.
How Fattening Are High Protein Foods?
There
is a popular notion that protein-rich foods are not fattening.This is
absolutely a myth.Proteins actually provide the same number of calories
per gram as carbohydrates and so are equally fattening.But
protein-rich(and even fatty foods) foods, do not leave the stomach as
quickly as carbohydrates, so they tend to satisfy your appetite for
longer periods of time and you do not feel hungry quickly.It is for this
reason that a serving of mutton appears more filling than a bowl of
cereal and sugar, even though the portions have been adjusted to give
you precisely the same number of calories.
However a slimming diet which recommends protein foods, such as eggs, yoghurt or fish rather than starchy and sugary foods is very likely to be rich in minerals and vitamins as well.On the other hand refined carbohydrate foods can be easily eliminated from the diet without causing any deficiency of vitamins and minerals.
How To Cut Down On Fats -
However a slimming diet which recommends protein foods, such as eggs, yoghurt or fish rather than starchy and sugary foods is very likely to be rich in minerals and vitamins as well.On the other hand refined carbohydrate foods can be easily eliminated from the diet without causing any deficiency of vitamins and minerals.
How To Cut Down On Fats -
Since
fats contain more than twice as many calories to a gram as
carbohydrates and proteins, a low fat diet would seem a very sensible
way to cut down on the calories in your daily meals.The danger here lies
in the fact that when you cut out on the fatty bit of your meals, you
tend to feel hungry much sooner and if you succumb to your hunger-pangs,
you might well end up eating more(snacks, sweets and other foods)
before your next meal is due, and ruin your dietary schedule.
We consume a large amount of fat in our diet; actually 40% of our daily calorie intake is derived from fats.Half of this is visible as the oil we cook our food in, and the butter we spread on the breakfast bread.The other half, however, is not so obvious; the margarine present in the cakes and biscuits, the fat in a boiled egg and the cream in our morning cup of tea or coffee.
Calorific Values Of Common Dietary Items -
We consume a large amount of fat in our diet; actually 40% of our daily calorie intake is derived from fats.Half of this is visible as the oil we cook our food in, and the butter we spread on the breakfast bread.The other half, however, is not so obvious; the margarine present in the cakes and biscuits, the fat in a boiled egg and the cream in our morning cup of tea or coffee.
Calorific Values Of Common Dietary Items -
- Milk (1 glass Skimmed) = 70 calories
- Tea (1 cup +1/2 tsp sugar) = 20 calories
- Egg (1 boiled) = 80 calories
- Cottage Cheese (25g) = 70 calories
- Bread (1 large slice) = 75 calories
- Rice (1 helping of 25g) = 87 calories
- Seasonal Vegetables (1 helping of 125g except tubers) = 35 calories
- Pulses, lentils (1 helping) = 80 calories
- Fruit (1 helping 100g except mangoes, grapes, bananas) = 40 calories
- Curd (1 helping of 125g) = 75 calories
- Cold Drinks, Aerated Drinks (1 bottle) = 80 calories
- Oil (1 teaspoon) = 45 calories
- Sugar (1 tsp) = 20 calories