The most basic way to lose weight is to slash calories.Eliminating 250 to 1,000 calories per day usually leads to about 0.5 to 2 lbs. (0.2 to 0.9 kilograms) of weight loss But often, only small changes to a person's diet can cut the needed number of calories and lead to weight loss.
- Here are a few tips for reducing your calorie intake:
1. Follow the calorie sheet for a balanced diet.
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2. Your maximum
calorie intake should not exceed your current weight in kgs.x24
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3. If you are to lose
weight, do an hour’s walking daily and reduce your calorie intake to
between 1000-1500
calories a day.
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4. Do not reduce your
calorie intake by more than 500 calories a day from your maximum intake,
e.g.: Weight: 80
kg, Maximum Calorie Intake: 80 X 24 = 1920,
Prescribed Reduction
= 1920-500 = 1420 calories.
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5. Daily intake should
never go below 1000 calories
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Item
|
Quantity
|
Calorific Value (apx.)
|
Breakfast
|
||
Egg boiled
|
1
|
80
|
Egg Poached
|
1
|
80
|
Egg Fried
|
1
|
110
|
Egg Omelet
|
1
|
120
|
Bread slice
|
1
|
45
|
Bread slice with butter
|
1
|
90
|
Chapati
|
1
|
60
|
Puri
|
1
|
75
|
Paratha
|
1
|
150
|
Subji
|
1 cup
|
150
|
Idli
|
1
|
100
|
Dosa Plain
|
1
|
120
|
Dosa Masala
|
1
|
250
|
Sambhar
|
1 cup
|
150
|
Lunch/Dinner
|
||
Cooked Rice/Plain
|
1 cup
|
120
|
Cooked Rice/Fried
|
1 cup
|
150
|
Chapati
|
1
|
60
|
Puri
|
1
|
75
|
Paratha
|
1
|
150
|
Nan
|
1
|
150
|
Dal
|
1 cup
|
150
|
Sambhar
|
1 cup
|
150
|
Curd
|
1 cup
|
100
|
Curry/Vegetable
|
1 cup
|
150
|
Curry/Meat
|
1 cup
|
175
|
Salad
|
1 cup
|
100
|
Papad
|
1
|
45
|
Item
|
Quantity
|
Calorific Value (apx.)
|
Cutlet
|
1
|
75
|
Pickle
|
1 tsp
|
30
|
Soup/Clear
|
1 cup
|
75
|
Soup/Heavy
|
1 cup
|
75
|
Fruit
|
1 helping
|
150
|
75
|
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Beverages
|
||
Tea/Black/without sugar
|
1 cup
|
10
|
Coffee/Black/without sugar
|
1 cup
|
10
|
Tea with milk & sugar
|
1 cup
|
45
|
Coffee with milk & sugar
|
1 cup
|
45
|
Milk without sugar
|
1 cup
|
60
|
Milk with sugar
|
1 cup
|
75
|
Milk with sugar, Horlicks
|
1 cup
|
120
|
Fruit Juice, concentrated
|
1 cup
|
120
|
Soft Drinks
|
1 bottle
|
90
|
Beer
|
1 bottle
|
200
|
Soda
|
1 bottle
|
10
|
Alcohol neat
|
1 peg, small
|
75
|
Miscellaneous & North Indian
|
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Porridge
|
1 cup
|
150
|
Jam
|
1 tsp
|
30
|
Butter
|
1 tsp
|
50
|
Ghee
|
1 tsp
|
50
|
Sugar
|
1 tsp
|
30
|
Biscuit
|
1
|
30
|
Fried Nuts
|
1 cup
|
300
|
Puddings
|
1 cup
|
200
|
Ice-cream
|
1 cup
|
200
|
Milk-Shake
|
1 glass
|
200
|
Wafers
|
1 pkt
|
120
|
Samosa
|
1
|
100
|
Bhel Puri/Pani Puri
|
1 helping
|
150
|
Kebab
|
1 plate
|
150
|
Indian sweets/mithai
|
1 pc
|
150
|
International food
|
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Item
|
Quantity
|
Calorific Value (apx.)
|
Bread Slices with Butter & Jam/Cheese, etc.
|
1
|
120
|
Breakfast cereal with milk sweetened
|
1 cup
|
130
|
Porridge & Milk
|
1 cup
|
120
|
Porridge & Milk sweetened
|
1 cup
|
150
|
Sausage, bacon,ham etc. fried
|
1 helping
|
120
|
Potato mash
|
1 cup
|
100
|
Potato fried
|
1 cup
|
200
|
Sandwich large
|
1
|
250
|
Hamburger
|
1 pc
|
250
|
Steak & Salad
|
1 plate
|
300
|
Spaghetti & meat, sauce etc.
|
1 plate
|
450
|
Baked dish
|
1 helping
|
400
|
Fried Chicken
|
1 helping
|
200
|
Chinese noodles
|
1 plate
|
450
|
Chinese Fried Rice
|
1 plate
|
450
|
Pizza
|
1 plate
|
400
|
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