An often followed or advised general guideline is to lose 1lb/week. 1 lb is approximately equal to 3,500 calories. If you are not obese or overweight, and just want to maintain your current weight, adjust your diet such that your daily intake stays to around 2,000 calories. Of course, the calorie intake and diet requirements will need alterations according to your body’s daily energy expenditure and the amount of hard manual labor you put in, apart from any physical exercise.
Let’s simplify this: In common parlance, a calorie is a measure of the amount of energy present in a particular food. The calories we consume through food are more than what our daily activities require. Hence, we overfill our bodies. Our body does not waste these excessive calories, instead, it stores them by converting them from food to fat. In order to burn this unsightly storage of fat, we need to reverse the process. We need to consume less than we need to fuel our daily processes, and force the body to use the available fat storage as the energy source of the body. And to reduce calorie consumption, we need to focus on light food items.
|Food Item||Calories/100 gm||Food Item||Calories/100 gm|
|Swiss Radicchio||20||Crimini Mushrooms||20|
|Yellow Squash||23||Bell Peppers||24|
|White Button Mushrooms||24||Cabbage/Bok Choy||25|
|Tomatoes (Green/Yellow)||25||Shiitake Mushrooms||25|
|Portobello Mushrooms||25||Mustard Greens||28|
|Parsley||30||Boiled Green Beans||31|
|Turnip/Turnip Greens||33||Winter Squash||33|
|Turban Squash||40||Pea Pods||41|
|Acorn Squash||42||Bitter Gourd||44|
|Sliced Lean Ham||96||Baked Sweet Potatoes||96|
|Cottage Cheese||118||Fava Beans||122|
|Brown Rice||128||Grilled Chicken Breast||131|
|Noodles||134||Lean Canadian Bacon||134|
|White Rice||140||Ground Turkey||140|
|Fried Fish||149||Chicken Dumplings||150|
|Food Item||Calories/100 ml||Food Item||Calories/100 ml|
|Fat-free Skim Milk||90||Lemon Juice||61|
|Orange Juice||47||Apple Juice||48|
|Cranberry Juice||38||Grapefruit Juice||38|
|Coconut Water||19||Drinking Water||1|
Try including these food items in your diet to lower calorie consumption, and thus, augment weight loss.