Calories for Weight Loss
Before following any advice blindly for weight loss. You must be well awared with calories concept that I have described in this article. Amount of daily calorie intake is the deciding factor for the fate of your weight loss.
What is Maintenance Calorie?
Maintenance calorie is the amount of calorie that we take from diet to maintain our weight as it is. It can also be said that it is the number of calories that our body needs for energy expenditure. If you want your current weight to remain same, you calorie intake should be equal to your maintenance calorie per day. It is different for different individuals depending upon the weight and physical activity of person. Maintenance calorie will be the primary reference in our article. So before proceeding with article check your maintenance calorie from online calculator.
How many calories should I eat per day?
Now you know your maintenance calorie, which depends on several factors like age, weight, height, BMR and activity level. For example, a person who exercises 1-3 times a week need more calories to maintain his weight than a person who does no exercise at all.
Calories for Weight Loss
If you are trying to lose weight, generally it is recommended to cut your calories intake by 500. That would result into loss of 1 to 1.5 pounds (0.45 to o.7 kg) weight per week. But in initial days you should not directly cut your calories by big number instead you should focus more on burning your calories. To lose your weight safely and effectively, I advice my clients to cut their current calorie intake by 25%. Suppose your maintenance calorie is 2800, you can reduce its 25%, but not from the day 1. Start cutting your calorie intake by 15% and end up at 25% by the starting of 2nd week.
What happens when you cut too much calories drastically?
Many people think that cutting the calories intake by high numbers during the beginning of dieting can loss a lot of weight. But the fact is this method is temporary, if you go with cutting calories by higher number in the initial days of dieting, surely you will loose weight but your body will again gain that weight when you stops dieting. In addition to that, this can also lower your BMR. Excessive cutting of calories can also lead to mineral and nutrient deficiencies making you more susceptible to diseases and also making dietary causes of hair fall.
Things to keep in mind while focussing for weight loss
● Only reducing calorie intake can give your body a weird shape. That’s why along with cutting some calories you should add little bit exercise in your routine which will give you perfect shape.
What to eat and what to avoid during weight loss management?
You should avoid all sweets, fried and packaged foods as they contain the maximum calories. Green vegetables and fruits (except banana) contains the least amount of calories. So try to eat them by reducing your other heavy food items.
Including salads in lunch is also the good idea as salads contain very less calories, when you will eat salad your stomach will get partially filled and you won’t have too much space to eat other heavy foods like rice and chapati which are high calorie foods. In this way your total calorie intake will be reduced.
Suppose you find nutritional value of any packaged food items in terms of weight of carbohydrate, proteins and fats but not in terms of calories. Then you can convert them into calories by basic knowledge that we have given in next lines. All these three breaks down to provide energy in terms of calories. Breakdown of 1 gram of carbohydrates gives 4 calorie, 1 gram protein also provides 4 calorie and 1 gram of fats gives 9 calorie.
Now you saw, fat gives maximum calorie out of these three that’s why reducing intake of fatty foods is generally advised to people who are focussing to reduce their weight.
A Keto diet is also beneficial for weight loss.
Calories in Food Items
Now you must be eager to know which day to day food, fruit, vegetable or drinks contain how much calories. So here I have prepared a table below of general items with average calories in per serving and 100 gram of their weight.
|S. No.||Items||Calories per 100g||Calories/items or per serving|
|1.||Apple||50 cal.||85 cal (1 Medium apple = 170g)|
|2.||Banana||90 cal.||105 cal (1 Medium banana = 118g)|
|3.||Raw Tomato||18 cal.||23 cal (1 Medium tomato = 122g)|
|4.||Dates||220 cal.||17.2 cal (1 piece of date = 8g)|
|5||Onions||42 cal.||52 cal (1 Medium onion = 124g)|
|6||Carrots||41 cal.||25 cal (1 Medium carrots = 61g)|
|7||Mushrooms||22 cal.||4 cal (1 Medium mushroom = 18g)|
|8||Roasted Potato (cooked in vegetable oil)||161 cal||137 cal (1 medium serving = 85g)|
|9||Cow Milk(3.5% Fat)||65 cal.||128 cal (1 Glass Milk = 200ml)|
|10.||White Rice (boiled)||130 cal.||260 cal (1 serving or 1 cup rice = 260g)|
|11.||White Bread||217 cal.||54 cal (1 piece of bread = 25g)|
|12||Coffee with milk and sugar||17 cal.||30 cal (1 cup coffee = 180ml)|
|13.||Tea with milk and sugar||18 cal.||32 cal (1 tea cup = 180ml)|
|14.||Chapati||167 cal.||100 cal (1 chapati = 60g)|
|15.||Pulse/Daal||370 cal.||93 cal (1 serving = 25g)|
♦ These data are calculated by taking average value.
♦ Serving size may differ from person to person.
♦ “g” denotes gram. Take 1 gram equivalent to 0.03 ounces and 1kg as 2.2 pounds for easy calculations.
♦ All values have been assigned after research still if you think there is a need of correction kindly inform in comments.
If you are trying to loose or gain your weight the key concept is to know your maintenance calorie value. For weight loss, intake of your calories should be less than your maintenance calories and for weight gain calorie intake should be more than the maintenance calorie.