Articles on calorie

Calorie Count for Weight Loss

Ms. Swati Kapoor, Dietitian/Nutritionist
Do you wish that you could get the mind behind weight loss and lose weight fast? The good news is that you could really get the right approach behind weight loss by managing your calories through diet and exercise. This logic also helps you understand that how foods add on weight and the simple method for weight loss.Some people doubt the method of calorie count for weight loss because they say how can someone precisely count the calorie intake and how long can we keep counting calories in order to lose weight. Yes counting calories can be a difficult and monotonous task but it actually works or you could make it work for you.Every food that we eat from potatoes to meats and dairy all food provide calories to the diet. So whatever you are eating you is adding some calories to your diet. Our bodies require only a certain number of calories in a day and for weight loss one has to eat within the daily caloric requirement to lose weight. Also exercising will help you burn the already exiting accumulated calories that have turned into fat in the body. So with a combination of diet and exercise you can effectively manage your calories and lose weight.Below are different methods to help you count your calories in your diet and help you lose weight.Cereals: serving size 1 chapatti(bread) or 1/2 cup rice Calories: 70-120 kcalVegetables: 80-100g Calories: 70-100 KcalStarchy vegetables: medium sized approx 75 g Calories: 70- 120 KcalFruits: 80-100g Calories: 70-100KcalMilk: 1 glass approx 250 ml or 50 g paneer(Cottage Cheese) Calories: 150-200 KcalMeat: 55 gm or 1 medium egg  Calories: 65-100 gSugars: 5 g (1 teaspoon) Calories: 20 kcalFats: 5 g Calories: 45Learning Food Calories: This is difficult in the beginning but you could still manage. Know how many calories are there in a single medium potatoes (70 calories) and same for other food sources, a slice of bread, cheese, glass of milk etc. So this way its easy to know how much calories you are intaking and whats your requirement for the meal. You will get the calorie info across the internet. Also learn how many calories can you burn in a 20 minute session of running, exercise, swimming, walking or any form of physical activity. This will make you understand how much do you need to exercise in order to burn the stored fat in the body.Reading Nutritional Label: Even if you eat packaged food and pick up different food packets, even packet contains the nutritional information provided at the back. At the back of the packets you will find the calories that would be consumed by eating the product and help you pick up options keeping weight loss and calorie requirement in mind. Check you the real portion consumed as the energy consumed maybe for 100gms or 100 ml or cetain portion like a spoon full etc. Read the nutritional label properly as it provides the ingredients in ascending order with the ingredient most in the product on first and so on.Professional: A good diet and exercise program for weight loss would do all the calorie counting, choosing healthy options, managing nutrition like protein, carbs, fats, etc and all that you have to do is just follow the schedule. This is the best option as you have to make not much effort than just following the diet and exercising to burn the calories. Good diet plan also helps you eat to your choices and provides guidelines which would be effective and promote weight loss.Start managing your calories and see how you can lose weight fast. Fad diets could also result in weight loss but keep in mind that our body requires micro-nutrients like vitamins and minerals which help in better body metabolism and many other functions. Avoid pills, supplements and random weight loss products as there are easier, effective and better methods than them for weight loss.If you are on a calorie control program then substitute processed food with seasonal vegetables and fruits as you would be saving a lot of calories. Sometimes getting used to a diet can make it difficult in switching over to a new program. But the body and mind can be trained. Portion control is must as eating to your calories does not mean that you eat till you are full till your neck.

Are All Calories the Same?

Ms. Swati Kapoor, Dietitian/Nutritionist
People often lose weight on very-low-fat and very-low-carbohydrate diets but the vast majority end up gaining the weight back very quickly. This suggests that very-low-fat diets may actually slow a person's metabolism down to a level where it is not burning calories as effectively as it could. So, instead of ranking your food on its calorie count look for its nutritional quality. Here are some reasons for why all the calories are not same.Effect on Your Body: Food calories affect the body very differently depending on their source and the overall context in which they are consumed. Many people consider "a calorie is a calorie" thinking that carbohydrate, fat and protein calories are equal in terms of their effect on body weight but the body processes each in a different way, and these differences play a major role in weight management. The main reason behind this is when you cut down the calories by skipping your meals. Your body considers this as unavailability of food and therefore goes in conservation mode. In this situation, your body starts conserving each calorie you eat and effectively increase the value of each calorie by slowing down your metabolism.Energy Requirement for Metabolism: The major fact behind that 'all the calories are not same' is energy requirement to metabolize the calories from different source. Generally, more energy is required to process protein than carbohydrates and more energy is required to process carbohydrates than fat.Effect on Appetite: Protein generally reduces appetite more per calorie than fat and carbohydrate. Therefore a person who increases his daily protein intake without decreasing the amount of carbohydrates, fat or any other nutrient likely to eat less due to reduced appetite. This also happens because protein provides you a feeling of being full for longer as compared to carbohydrate or fat.Fiber for Less Calorie Absorption: Fiber is a form of carbohydrate which does not adds up to calories but add bulk to your food. Its keeps you full for longer and therefore contribute to your satiety. Thus, a calorie inside a high-fiber food is not equal to a calorie inside a low-calorie food - yet another reason for 'a calorie is not a calorie'.Round the Clock: Thermic effect of food (TEF) is a name for the energy used up as a result of digesting and absorbing a meal. A study published in the American Journal of Clinical Nutrition found that TEF is higher in the morning than in the evening which clearly means that we burn more calories in the morning. The effect of calories on body composition is also influenced by the size and frequency of meals. Food calories are more likely to be used immediately for energy used to synthesize muscle protein when they are consumed at times of energy deficit, such as first thing in the morning after the overnight fast. Numerous studies have shown that people build more muscle and gain less body fat when they consume adequate calories within two hours after exercise rather than the consuming same calories throughout the day.Calories of a food gives you an idea of energy being provided by that food and helps you in managing your weight but before considering all the foods of same calories to be same look for its overall nutritional quality.

Does Low Calorie Diet Work?

Ms. Swati Kapoor, Dietitian/Nutritionist
Few people tend to remain fit all through their life. But for most of us age and lifestyle catches up with our metabolism and makes us unfit and old. First step towards knocking off the unwanted kilos is getting on a low calorie diet. While it works for some but there are more simple ways to melt those kilos and get fit.What are low calorie diets. They are diets that give you approximately 1000 calories or fewer to eat in a day. This calorie allowance is not based on your gender or physical activity level. Mostly they are one diet plan that fits all kind of a routine. Besides the calories you only get to eat very selective kind of food which contains no fat or carbohydrates and are largely focused on protein & fiber to help you lose weight. Before we go deeper into low calorie diet let us understand what the reasons behind weight gain are.The weight gain usually happens over a certain period of time. This can be largerly attribute to not focusing on eating right and not being physically active. not exercising or simply – not making health and fitness a priority. If you know the reasons that have resulted in weight gain then working on those factors could help you lose those pounds again. But does it actually work this way or is there more to losing weight than just eating food.Lifestyle has a major impact on your weight loss efforts. Weight gain can happen due to many factors other than just eating food. Your sleeping patterns, stress at work, changing eating patterns, hormonal change, skipping meals, alcohol consumption, smoking, no workouts, sedentary work life, leisurely lifestyle etc. The list can go on and on and there innumerable such reasons which might seem small, but all add up to have a huge impact on weight management.Maybe a low calorie diet is the not the right answer to your weight loss. Its not the quantity but the quality of food you eat that matters. Since the weight gain happened over a period of time you need to know that short term strategy of low calorie diet might get you some weight loss in short term but the side effects outweigh the short term gains i.e disappointment, poor health and weight gain in the long term.Do you know our body is a fat storing machine. If we eat too much it starts storing it as fat but if we eat too little even then it starts storing fat. Our body’s are wired to go into a survival mode as soon as you cut down your calorie intake. They learn to survive on minimal and that is why when you go back to eating regular calorie diet you tend to gain the weight back again.Another challenge of being on a low calorie diet. You kick start the diet by losing weight very fast but suddenly you will hit a wall commonly known as a weight loss plateau. When you start cutting down your calories the body gets needed energy by releasing its stores of glycogen, a type of carbohydrate found in the muscles and liver. Glycogen holds on to water, so when glycogen is burned for energy, it also releases water, resulting in substantial weight loss that's mostly water.A plateau occurs because your metabolism — the process of burning calories for energy — slows as you lose muscle. You start to burn fewer calories than you did earlier doing the same activities. All this effort and then a road block. In retrospect you wish someone had told you to be wiser and not fall for the low calorie diet.Besides low calorie diets are outdated. People get on a diet to lose weight but land up losing their health. The reason why low calorie diets also fail is because they dont factor in lifestyle changes that are key to sustain weight loss efforts and maintain good health. A good diet should focus on quality of food and also give importance to physical activity.Exercise plays a vital role in weight management as it helps to improve blood flow and circulation in the body, accelerates metabolism for faster calorie burn and lowers your stress levels. Exercise helps you to use the excess fat stored in your body by burning it. It is an essential part in weight loss and weight management process. If you have never exercised in your life before starting with 15 minutes walk post your meals can help you boost your metabolism.We have nothing against eating less. Its okay to manage your calorie intake but what you need to ensure is the balance of nutrition in the diet. Just cutting your calories will not boost your metabolism. Infact the right kind of food combinations can help you get best results. So don’t waste your time on low calorie diets that restrict you to eat different variety of foods and force you to eat one kind of food every day.If you focus on including seasonal fruits and vegetables in your diet, be conscious about how food is cooked you will automatically reduce your calorie intake. Healthy food besides being nutritious makes you full faster and longer curbing your need to constantly reach out for food,So stay away from fad diets that just focus on cutting down your calories while forcing you to eat insipid food. Instead say yes to diets that control your calories by adding essential nutrients to your daily diet. The idea is to lose weight and not your health.

Negative Calorie Diet Foods

Ms. Swati Kapoor, Dietitian/Nutritionist
All foods contain some calories, so calling something a Negative Calorie Food seems like an oxymoron. But negative calorie foods are for real. So we'll tell you all about the benefits and side effects, along with clarifying others points around these negative calorie foods and negative calorie diets. Read on to know more about these negative calorie foods.What is a negative calorie food? Are they for real?Simply put, any food that creates a deficit of calories is a negative calorie food. All foods contain calories. When you consume them, energy is used in chewing and digesting the food. If the calories burnt from digesting the food is more than that provided by the food itself, its a low calorie food. Most vegetables (other than starchy vegetables) tend to be negative calorie foods. Below is a list of negative calorie foods.List of Negative Calorie FoodsAsparagus, Beet Root, Broccoli, Cabbage, Carrot, Cauliflower, Celery, Hot Chili, Cucumber, Garlic, Green Beans, Lettuce, Onion, Radish, Spinach, Turnip, ZucchiniAre negative calorie foods good for health?As you can see, the negative calorie foods listed above, most of them are nutritious vegetables provided vitamins, minerals, antioxidants and fiber. Also, most of these foods are a part of the Indian diet and you may also call them fat burning foods which are easily available in the departmental stores.Should you be a negative calorie diet to lose weight?Basically, no! Eating a negative calorie diet will create a calorie deficit, but it is much like a crash diet, since it does not provide enough calories. Similarly, negative calorie diets do not provide adequate protein, fat and carbohydrates for your body. Even though many low calorie foods have nutritive value, only eating them is not suggested.So, how to use negative calorie foods to lose weight?To use these negative calorie foods to lose weight, eat them along with your regular meals. Ensure you're getting adequate protein, fat and carbohydrates in your regular meals. For maximum benefits have these negative calorie food either raw, steamed or very lightly cooked. This has 3 benefits:- It reduces the overall calorific value of your meals. - Increases your daily nutrition- vitamins, fiber and antioxidants rich foods. - Fills you up for longer, so you cut junk food cravings.

3 Low Calorie Cocktails for a Healthy Weekend Fun

Ms. Swati Kapoor, Dietitian/Nutritionist
It’s the time to party. So,to help you party in style and sensibly, we've compiled a list of some low calorie cocktails.Read to know more about low sugar calorie alcoholic drinks .Before we get to that, check out the reason what actually contribute in increasing the calories in your drink.What makes calories in alcoholic drink adds up?The number of calories depends on numerous thingsAmount of drinkKind of mixersThe size of the drink                                                                                          Low calorie cocktails to order at bar1.Bloody MaryA popular vodka based cocktail. One cocktail glass of Bloody Mary provides 90 kcal. But Make sure you are not using more than 85 g of tomato juice because otherwise can cross the calorie limit.Standard recipeIt contains 85 g tomato juice, 30ml Vodka, 1/2 tsp Worcestershire sauce, 2 - 3 drops Tabasco sauce, 1 Dash lemon juice and seasonings like Salt and pepper to taste.2. BeachcomberThe Beachcomber is a perfect summer evening cocktail with an interesting mix of flavors. One cocktail glass of Beachcomber provides 115 kcal.  Standard recipeIt contains 30 ml light rum, 15 ml triple sec, 15 ml lime juice and 1 dash maraschino liqueur (a cherry flavored liqueur).3. Black RussianThe Black Russian is a simple vodka and coffee liqueur drink.One serving of Black Russian provides 125 cal.Standard recipeIt contains 30 ml vodka and 15 ml coffee liqueurTo make it simpler: 1 shot of alcohol is about 30 ml.Few tips to keep a check on alcohol calories1.Swap alternative alcoholic and non alcoholic drinks to save calorie.2.Choose wine, light beer or simple cocktails made with low calorie mixtures.3.Skip the mixer altogether.4. Dilute your drink.Read to know about benefits of drinking water.So, if you are really looking for healthy as well as fun filled weekend.You can implement these above tips in day to day life. Have a great and healthy weekend!

7 Ways to Burn 100 Calories in 20 Minutes

Ms. Swati Kapoor, Dietitian/Nutritionist
Burning 100 calories doesn’t require hours of exercise or complicated equipment. And here are some time-saving tricks to do so in 20-30 minutes.Pick a favorite activity and see how quickly you burn those calories. 1. HOUSEHOLD WORKYou can burn hundreds of calories while doing your household chores.Everyday household chores like mopping the floor; cooking, doing the dishes, cleaning, and dusting can help you burn those calories easily. They will be most effective if you do them with moderate intensity rather than with a relaxed intensity. Some of these activities are mentioned below:• Mopping- 20 minutes burns 100 calories• Cooking- 35 minutes burns 100 calories• Doing dishes- 30 minutes burns 100 calories 2. Use StairsWe frequently come across the statement ”USE STAIRS TO STAY FIT”, but rarely follow it. Climbing stairs is one of the most effective ways to burn fat. Continuously walking up and down the stairs with a moderate intensity can help you burn 100 calories in 20 minutes. You can burn a lot more if you increase your climbing intensity. Try to avoid using escalators and lifts wherenver possible and use stairs instead. 3. CyclingCycling is another easy exercise which helps you burn 100 calories in 20 minutes. Cycling involves your lower body muscles and helps in toning of your legs and thighs. It also helps you to recover from any back pain. Cycling could be a better option that walking. 4. Bowling and SwimmingBowling is a leisure activity that can help you to keep fit and have fun. It helps burn calories depending on how much you weigh. In 20-25 minutes you can burn 100 calories. And even 15 minutes of swimming is a fun and good way to burn 100 calories. High Intensity swimming is probably among the best full body exercises, as it engages multiple muscles in your body. 5. YogaYoga provides holistic benefits. It benefits the body and mind. It relaxes your muscles and calms your nerves. High Intensity Yoga can be counted among the best fat burning exercises. Approximately 20 minutes of yoga everyday can help you burn 100 calories. 6. DanceDancing is something in which your whole body is involved. So if you love Dancing then it can turn out to be an effective way to shed calories. This may not be the biggest calorie-burner, but it’s still an excellent and fun metabolism booster. 20 minutes of moderate pace dancing can burn 100 calories. 7. Washing the carAfter washing and drying your car, you may want to put on some wax or car polish. Waxing requires more physical effort than general washing, and will help burn more calories. You can burn 325 calories per hour by waxing your car. These are some fun and easy ways to shed kilos, without sweating it out in the gym. So, get up and get going!

Low Calorie Breakfast Options

Ms. Swati Kapoor, Dietitian/Nutritionist
Make your breakfast options healthier and satisfying. Start eating breakfast which offer low calories and helps you lose weight. Eating breakfast will keep you active and full helping you avoid munching in between. If you skip breakfast you could be slowing your metabolism which would affect your weight loss process.You could make breakfast options simpler and easily available to not skip it and eat healthy and stay fit. Here are some breakfast options that would keep you active and keep you full to avoid mid-meal munching.Curd and a fruit: If you are the one who doesn't like eating breakfast and are always in a hurry to run to the office then this the easiest breakfast option. You don't have to prepare anything or cook it either. Just carry it or even buy it on your way. A good combination of carbohydrate and protein providing approximately 250 calories. Curd (Yogurt)provides satiety which helps to keep hunger away till its time for next meal.Brown Bread and Egg: Eggs are possibly the most versatile as well as being the most nutritious breakfast protein. They can be poached, scrambled, fried, soft-boiled, hard-boiled or made into an omelette. Egg is low in calories and saturated fat yet is full of vitamins A, B,D, E and minerals such as calcium, iron, potassium, selenium and magnesium. Brown bread is rich in nutrients providing a feeling of fullness, thereby reducing the risk of overeating. Egg with 2 slices of bread provides approx 220 calories.Sprouts with buttermilk:Sprouted seeds, legumes and grains are a cheap and easy way of increasing your intake of vitamins and minerals. Germinating seeds and grains increase their nutritional value. The vitamin C content of wheat increases sixty percent during sprouting. Sprouts are filled with antioxidants, they are full of protein, chlorophyll, vitamins, minerals and amino acids. Buttermilk is lower in fat than regular milk, because the fat has been removed to make butter. It is also high in potassium, vitamin B12, calcium, and riboflavin as well as a good source of phosphorus. Approx calories 270 calories.Oats in low fat milk: Oats, like other cereal grains, are valued primarily as a source of carbohydrates which provide calories for energy needs. It contain soluble fibre beta glucan which help to control your sugar and cholesterol levels. Oats have a higher concentration of well-balanced protein than other cereals. It also helps in keeping bowel movements regular. Approx calories 240 calories.Nuts and Fruit:Nuts are a Super source of Non-animal, digestible protein Breakfast options does not have to be the one which has to pass through the oven. Eat some nuts and a fruit at breakfast with a glass of milk. When eaten first in the morning, nuts help start proper digestion for the rest of your day. A fist of nut along with a fruit provide approx 200 calories.Whatever you prepare for yourself, choose a healthy option to keep you full and meet the nutrition requirement.

How to Burn Calories While You Sleep

Ms. Swati Kapoor, Dietitian/Nutritionist
We keep reinstating the fact that sleep is key for weight loss and good health. There is a scientific reason behind our persistence. Sleep and metabolism are controlled by the same sectors of the brain. Lack of sleep triggers certain hormones in blood that increase your hunger. That’s the reason why you are constantly craving food post a late night to help you stay awake.But if you are one of those lucky ones that get a minimum of 7 straight hours of sleep at night then you can lose weight faster than those who don’t get enough sleep.Here are some tips that you can include in your routine to keep your metabolism on fire while you sleep.Eating Pattern: Proper eating habit can help you in boosting your metabolism whole day and even while you sleep. The key point is to limit sugar and saturated fat, and eat plenty of high-fiber foods such as fruits, vegetables, and whole grains. Your body burns calories while digesting food, but your metabolism slows down when you’re hungry and don’t eat. Therefore, going to bed empty stomach can also slow down your metabolism while you sleep. To avoid this include fruits and vegetables in your diet that provide you dietary fiber and keeps you full for longer which in turn keeps your metabolism active.Don’t Skip Your Meals: Skipping your meal leads your body to starvation and if you don’t eat food when you feel hungry takes your body in conservation mode in which your metabolism get slows down to conserve the calories. Therefore, if you want to burn calories while you sleep never skip your meals and if you feel hungry in between the meals then instead of a fried snack go for healthy options such a whole fruit or a handful of nuts as it will help you in boosting your metabolism.Workout Routine: Regular exercise will not only help you burn more calories during your workouts, but will keep your metabolism high throughout the day and at night as well. Include resistance exercises like weightlifting, hand lifting etc. in your workout schedule to keep your metabolism high.Drink Plenty of Water: All of our body’s basic reactions, including our metabolism, depend on water. If you are dehydrated, you may be burning lesser calories, according to researchers. In the study, those who drank more glasses of water a day had higher metabolic rates than those who had fewer.Include these tips in your routine to boost your metabolism and burn calories while you sleep.

200 Calories!

Ms. Silky Mahajan, Dietitian/Nutritionist
Doesn’t really sound like much, does it? Especially when your daily calorie requirement is somewhere between 1500-2500. Given that calorie intake varies from person to person, based on gender, weight, age, and various other factors; the calories consumed don’t change a bit no matter who's consuming them. If someone says 200 calories, it seems like nothing when we talk about desserts and fried food, but it seems like a lot in context to fruits and ‘healthy’ food.  So let’s take a look at some pictures of food depicting 200 calories to figure out how much is too much.SalmonFirst is some fish, particularly salmon. This amount is great for a filling healthy snack. Add some vegetables or some vinegar to make it a perfect dinner. Then comes 3 small pieces of brown bread – which is actually more than enough for a light snack. Pasta in that amount makes 200 calories, so you add some chicken or vegetables and mix it up in a great sauce to make it a healthy meal under 500 calories. One full glass of white wine comes up to 92 calories, so you easily kick back and enjoy 2 glasses of wine!Potatoes – the best sin. French fries – an even deadlier sin! But be careful not to order a large amount, stick to a small portion for a quick snack.Now don’t look at the brownies and get too excited, you’re allowed only one such piece because that’s around 190 calories. Sinful browniesWhite rice can be consumed in more than a mouthful, though; you can enjoy one full bowl of white rice without worrying about more than 200 calories. 3 boiled eggs – the perfect healthy snack, which is astoundingly so filling is another snack under 200 calories.  One glass of full-fat milk comes up to 200 calories, which is why it is a recommended midnight snack. Then, we have one whole chicken breast, which can be spruced up with sauce or cooked in any manner without worrying about too many calories. A plate full of fruit such as kiwi makes up 200 calories – now that’s a great way to feel full and be healthy! Look at this wee green kiwi!Black coffee makes up for barely 10 calories. And if you have it with sugar that’ll be around 30-40 calories. This means you’re allowed 5-8 cups a day (it’s safe to assume you will become a night owl after such consumption). If you like your coffee with milk and sugar, that’s almost 100 calories so you’re allowed 2 cups of that.Your morning cup provides more than just a jolt of caffeineWell, now you know what 200 calories look like. In some cases, it’s barely a mouthful, while it's more than a yummy meal in others. Another great way to make sure you’re snacking under 200 calories or consuming the necessary amount, download a calorie counter app. It allows you to record every food item and shows you the total amount of calories you consumed. Here’s to some healthy snacking, some unhealthy binging (once in a while) and an overall diet within your calorie budget. Enjoy your healthy meals! :)In case of any query or to book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in

Feeling Desserted ? Here Are Some Low Calorie Sweets

Dr. Pallavi Jassal
Feeling DESS..ERTED !!Dessert derives its name from a French word desservir, which means to clear the table. It is a course that typically comes at the end of a dinner, usually consisting of sweets and other strongly flavoured dishes. Today, desserts have become a standard part of a meal and served in almost all the restaurants. These are classified as frozen desserts, fruit desserts and some varieties of milkshakes also. This festive season, consider the following options to satisfy the sweet pangs.Puran Poli:A homemade puran poli, this Maharashtrian delicacy has lesser calories than other traditional sweet dishes. This sweet besan filling is healthier if prepared at home; the amount of sweetness and oil can be controlled well. Kalakhand:Prepared from dairy products, Kalakhand is rich in calcium and proteins and one piece of Kalakhand has around 100 calories.Kulfi:One bar of pistachio kulfi has 180 calories, and also has vitamin A and protein. But if made from skimmed milk, the calories can be reduced to half.Shrikhand:50gms of Shrikhand costs you about 130 calories. But Shrikhand also has proteins and carbohydrates to keep you energised through the festive season.Kheer:Kheer or rice and milk pudding when prepared at home has 134 calories for 100gms. But kheer is also a healthy Indian dessert as it is rich in potassium and protein.Kaju Katli:One piece of kaju kathli has 57 calories, which is far less compared to other Indian sweets.Indian sweets or Indian desserts are considered high in calories and are also very sweet.  Indian sweets can create a spike in your blood glucose levels or may result in unhealthy weight gain. But choosing the low calorie ingredients can help to reduce the calories and GUILT too…!