Weight Management

Weight Management – Part 2

Empty Calories

The term applies to food that supplies food energy but little or no other nutrition. Foods containing empty calories typically contain processed carbohydrates and ethanol (alcohol), and to some extent fats. Also known as a discretionary calorie, an empty calorie has the same energy content as any other calorie but lacks many accompanying nutrients such as vitamins, dietary minerals, antioxidants, amino acids, or dietary fiber. The Body requires certain essential nutrients, but food energy intake must be balanced with the physical activity to maintain a proper body weight. People who engage in heavy physical activity need food energy as fuel, which can be supplied by empty calories in addition to foods with essential nutrients. Sedentary person and those eating less to lose weight may suffer malnutrition if they eat food supplying empty calories but not enough nutrients.

The following foods are often considered to contain mostly empty calories and may lead to weight gain:

Cake, cookies, sweets, candy, ice cream, soft drinks, fruit-flavored beverages and gelatin and other foods containing added sugars (including High-fructose corn syrup, HFCS)
Margarine or shortening, and other fats and oils (although some consumption of fats is essential to health)
Beer, wine, and other alcoholic beverages

Take following example of a mini lunch at your nearest fast food outlet

Order	Energy (kCal)	Protein (g)	Fats (g)	Carbo-hydrates (g)
AlooTikki	352	8	14	49
Coke-250 ml	110	0	0	27
Regular Fries	343	5	17	41
Total per lunch	805	13	31	117

Take a closure look at the last row of total energy intake and protein, fats and carbs intake

Take another example of a mini meal at your nearest pizza outlet

Order	Energy (kCal)	Protein (g)	Fats (g)	Carbo-hydrates (g)
6" PAN Veggie Pizza	455	21	11	66
Pepsi-250 ml	110	0	0	27
Garlic Bread-Regular	426	6	24	46
Total Per Pizza meal	991	27	35	139

Take a closure look at the last row of total energy intake and protein, fats and carbs intake Now consider the example of a heavy Indianlunch at your home.

Serving	Portion (g)	Calories (cal)	Carbohydrates (g)	Protein (g)	Total Fat (g)
Roti	4	446	72.22	11.75	11.20
Sabji	100	123	10.68	2.22	4.63
Rice	100	148	25.67	3.23	3.67
Dal	50	57	5.65	3.06	0.89
Average per meal	Avg	774	114.21	20.26	20.39

Take a closure look at the last row of total energy intake and protein, fats and carbs intake It is very evident that even the heaviest lunch at our home (for heavy work) would give more nutrients than the cheapest lunch at fast food center at a cost of lower energy, fats and carbohydrates. Again the amount of vitamins and minerals in a home lunch would be much higher. Micro- nutrients in fast food are nearly absent.

So here are the top foods you can consider in your diet if you have any weight management plans:

Please contact with us for more details about weight loss diet, diet plan for weight loss, diet chart for weight loss, tips to lose weight

Comments

Is Crash dieting good or Bad for you? Pros and Cons

In this blog post we will be talking about Pros and cons of crash dieting, which you have selected to lose weight in a week or a month time. Quickly Losing weight has its own advantages and disadvantages. Let’s move forward to see more about in detail. Crash Dieting- Good or Bad? At the point when you are hoping to lose weight , you need to do it rapidly. This prompts to searching for speedy fixes and magic pills. While there are no pills that will help you get in shape without doing anything, yes there are alternatives. The question you ought to ask is whether crash dieting methodologies are truly justified, despite all the trouble. You have to know the advantages and disadvantages of them. Advantages of Crash Dieting Get in shape quickly The fundamental advantage of a crash eating routine is that you will have the capacity to lose a considerable measure of weight rapidly. This is the thing that such a large number of individuals are after that they will...

High protein low carb foods - cereals and pulses for low carb Indian diet plan

Cereals and pulses are very important part of our Indian diet as they are major source of energy, proteins and fiber. The most common used Indian cereals are wheat and rice. However, there are other cereals that have better protein to carb ratio and are replacement to rice and wheat to match the same nutrition. In our earlier blog we have given the list of low carb Indian foods that are also high protein low carb foods in vegetables and fruits group, now here are listing high protein low carb cereals and pulses to help you design a total low carb Indian diet plan . Again, these low carb Indian foods are arranged according to their protein density per gm of carbohydrate intake. You can find out nutrition in the quality recipes you prepare using pursuing foods in Diet Kundali app 15. SOYBEAN, WHITE - SOYBEAN, WHITE gives 10.16 gm carbohydrates, It contains 37.8 gm protein for 100 gm eating portion. A person consumes 37.12 kCal for 1 gm of carb and 3.72 gm protein by eat...

High protein low carb foods for low carb Indian diet plan

In our earlier blog of how exactly to design low carb Indian diet plan we've emphasised on low carb diet and stated importance to improve protein intake to improve satiety. In this blog Diet Kundali offers you a list of low carb Indian food that are also high protein low carb foods in veggie and fruits meals group to be able to compensate your protein reduction due to decrease in cereals. Certainly, these fruit and veggies are also abundant with fibre that might help in managing triglycerides and cholesterol levels . We've defined these low carb Indian food according to their proteins density per gm of carbohydrate intake. You could find out nutrition in the recipes you prepare using pursuing foods in Diet Kundali app . 19. PONNAGANNI - PONNAGANNI provides 5.17 gm carbs, it includes 5.29 gm proteins for 100 gm eating portion. A person consumes 9.84 kCal for 1 gm of carb and 1.02 gm proteins per gm of carbohydrate by consuming PONNAGANNI. It offers scientific name...

Weight loss tips – These Beverages will increase your weight loss rate

Beverages to lose weight fast In weight loss journey, when you feel hungry your mind diverts your attention to search for food. If healthy food is not available, you will be tempted to eat anything that is in front of you when you are hungry. When your stomach is full you tend to eat less or nothing even if you are served your favourite food. Internet is filled with tons of suggestions to lose weight. Some of them are easy to follow some are difficult to adopt in our lifestyle. While some suggestions focus on diet and exercise, some few also proper sleep and positive attitude but there are some beverages which when added to your diet chart can speed up your weight loss process. Some drinks cost low while other drinks cost more. While there are some d rinks that look cheap or cost low but the actual value of that drink in terms of nutrition is also low. So if you think some beverage is costly or cheap to adopt in your diet chart, think again. Your selection of beverages should ...

High Blood Pressure Diet

The latest Global health numbers puts the spotlight on the growing problem of the non-communicable diseases burden. One in three adults worldwide has raised blood pressure – a disorder that is root for around half of all fatality from stroke and heart disease. One in every 10 adults has diabetes. These numbers are alarming and rapidly growing particularly in low- and middle-income countries like India. Prevention is better than cure. So if one want to stay away from these disorders one need to follow major lifestyle and diet changes. Following information will give you information on high blood pressure and its reasons and foods which can cure the reasons behind high blood pressure. What is high blood pressure? Our heart is a pump that supplies blood all around our body through blood pipes called arteries. Since blood has to reach to each and every part of your body, has to overcome different resistances and has to re circulate again, our heart pumps the causes...

How to design low carb Indian diet for weight loss

Recommending low carb diets have been the approach for weight loss until more recently and even today there continues to be an interest in low-carb diet plans as it is generally observed that all the low carbohydrate diet plans tend to reduce the overall intake of carbohydrates. Following classification designates the carbohydrates intake from low to high [1] 1. High carbohydrate intake (more than 45% of energy from carbs) 2. Moderate carbohydrate intake (energy intake from carbs between 26% and 44%) 3. Low carbohydrate intake (less than 26% energy from carbohydrates) or less than 130 gm per day 4. Very low carbohydrate intake (less than 10% energy from carbs) or less than 20-50 gm per day Studies have shown low-carb approaches to be superior to other dietary approaches in producing rapid weight loss for the initial six to twelve months period. Low carb diet approach which is also called the carbohydr...

What is diabetes and what is normal blood sugar levels chart?

Diabetes is a significant sort of chronic disease that occurs when blood sugar in blood can't be effectively controlled and sugars in the bloodstream keeps circulating in an increased level for a longer time. This may happen whenever a hormone known as insulin isn't efficiently made by pancreas which can be used along the way of controlling bloodstream glucose level in the bloodstream or when your body cannot successfully utilize the insulin it generates. Diabetes can be an essential public medical condition. Both the number of instances as well as the prevalence of diabetes have already been steadily increasing within the last few decades. According to the data gathered by International Diabetes Federation around 9% from the worlds populace is suffering from diabetes and around 10% from the global health care expences is allocated to treating diabetes[1][2]. Watch more info on diabetes in Hindi in this video. Can diabetes kill you? As per Who ...

Diabetes diagnosis - How do I know if I'm diabetic?

Diabetes mellitus is a disease of multiple causes characterized by chronic hyperglycaemia with problems in carbohydrate metabolism because of defects in insulin action, insulin secretion or both. This syndrome is frequently correlated with long term problems for organs like heart, kidneys, eyes and blood vessels. More than 50% of all patients with diabetes do no exhibit any symptoms at all until diagnosed. Hence it becomes imperative for earlier diabetes diagnosis than later. You can watch this video for information in Hindi on how diabetes diagnosis is done. Who should check for diabetes? For Indians ideally all the individuals above 30 years of age should be screened for diabetes. If you are positive for any one or more following risk factors, then you ought to be tested sooner regardless of your age: You have diabetes in the family such as parents, grand parents. You are overweight or obese where your body mass index is more than ...

Diet plan for weight loss

Diet plan for weight loss-Day 1 Hello Friends, Welcome to Dietkundali, Hope you all are doing well. In today’s blog, I will share with you my diet plan for weight loss . Here I will give information about a full-day diet plan that helps to weight loss. The first fall if you are looking for a diet plan for weight loss , you need to reduce your calories intake and try to take a low carb diet . In my coming blog, I will share with you my 15 days diet plan for weight loss , so you will get an idea what to eat in the breakfast, lunch, and dinner that will help you a lot in managing your calories. Also, I will give information about food items you need to consider in your diet plan, such as vegetables, cereals, fruits, pulses, etc. When weight loss actually happens? Whatever calories we take should be less than the calories we spend. Then only weight loss will happen. So for weight lo...

Weight loss tips - These high fiber foods will help you to reduce weight faster than before.

Weight loss can be accelerated by adding these foods regularly in your balanced diet. At Diet Kundali we aim at finding out right food in your daily staples and adding some more from your local food list. This can help in getting balanced diet without eating excess calories. Many people knew that eating spinach has many benefits including aid in weight loss. However, these foods can work wonders in weight loss with spinach. what are they? And how does it work? There are many ways to achieve weight loss. One of which is Intermittent fasting and is also gaining lot of popularity. Along with-it increased exercise to burn calories and reducing calorie content in the diet can work wonders for weight loss. Replacing your vegetables with following can increase your weight loss without much compromise on hunger. You need to watch how much calories do a food contains per gram of fiber. This is also called Energy to Fiber Ratio. Lower Ratio mean the food will give you less calories p...

Dietkundali

Search This Blog