The Concept of Calorie Management - 03 | Cuisine & Calisthenics

 




Content: 
  • Calorie distribution among nutrients
  • List of all the macronutrients to eat as well as ones to avoid
  • Where to find Nutritional Facts?
  • 1 Day Low-Calorie Diet: 1500 Calories
  • 1 Day High-Calorie Diet: 2800 Calories




Food on our table plays a key role in controlling our body-weight as well as fights several health and appearance issues that come with aging and obesity. If you can control your diet, it can change your life forever. Today we will see how many calories in our food is necessary for a balanced diet and also how to control the body weight by simply controlling calories.  


This article is in continuation with the BMR concept from Part 1 & 2. If you are new to this forum, please check the previous part here - 







Calorie Distribution among Nutrients


Our primary purpose is to target our food intake in a balanced proportion while adopting a low, medium, or high-calorie diet. These 3 major nutrients present in our food contain certain many calories per gram of quantity. 

  • 1 gram of Carbohydrate -  4 calories
  • 1 gram of Fat - 9  calories 
  • 1 gram of Protein - 4 calories 



List of all the macronutrients to eat as well as ones to avoid


  • Carbohydrates: These are the main sources of energy(in the form of glucose) in our body that breakdowns into sugar, dietary fiber, and starch. It is important to choose healthier carbs which are basically unprocessed whole grains, fruits vegetables, quinoa, pulses, beans, etc. Almost 60% of the calories in an everyday diet should be taken from carbohydrates i.e. 1200 calories in a 2000 calorie diet, equivalent to 300 grams of carbs. 
  • Dietary Fiber: It is a plant 'roughage' that resists digestion and absorption, further helps digest the other food sources and helps control sugar & heart-related problems. According to the American heart association, on average 25 -30 grams of dietary fiber is essential for an adult.
  • Protein: Proteins are the building blocks of a growing body that are present in every cell from any corner of a living thing (plants or animals) in a chain-like structure of amino acids. One day Protein intake for any-age group person is 0.8 grams per kg of weight according to Havard Health Publishing
  • Fats & Cholesterol: Fat has been categorized into 3 parts - Trans fatty acids, Saturated fat & Unsaturated fat(Polyunsaturated & Monounsaturated fat). Trans and saturated fats are solid at room temperature, responsible majorly for heart-related problems. Too much of it possibly cause Cholesterol to deposit & get clogged in the blood vessels(arteries), which may cause Cardiac-Arrest reducing blood flow to the heart. According to NHS-UK, Men/Women should limit their saturated fats consumption to 30g/20g for a day, while completely avoid trans-fatty acids. On the other hand, unsaturated fats are liquid at room temperature which is beneficial for the heart and arteries. Therefore, the best practice is to swap all your saturated+trans fat intake to unsaturated fats.
  • Water:  We very well understand that it is vital for all forms of life, it also has a necessary role in weight loss management. Drinking water before your meal can possibly help in weight loss and many more essentials like skin health, hydration, metabolism, etc, reasons why you should drink more water during any physical activity as well as at rest. 

We discussed in the 2nd part that a '500 calorie deficit' program may take around 7 days to lose weight by 1 pound. If we further increase this number to 1000, we can possibly burn 2 pounds of weight in the same time period. Rest all is a little mathematics to practice by calculating the calories and I mean "healthy calories." 



Where to find Nutritional Facts? 

Google search is one of the best options that extract the data of USDA(U.S. Department of Agriculture), for example, type 'apple nutrition on the google search bar and you will see : 


Here, we can observe the healthy vs unhealthy fat distribution with a few important micronutrients like sodium, potassium, Calcium, Vitamins, etc. 



1 Day Low-Calorie Diet: 1500 Calories 


Early morning/pre-workout snacks : 

  • 1 cup sliced banana (150 g ) - 133 calories or Kcal
  • 100g beetroot mixed with 1 oz yogurt(130 g) - 63 calories
  • 1 cup green tea - 2.45 calories

Breakfast/post-workout nutrition:

  • 3 boiled Egg whites(100g) - 51 calories
  • Green vegetable dish or soup, minimally processed & cooked with olive oil (100 g) - 100 calories
  • Roasted Chicken breast or Salmon Fish meal (100g) - 200 calories
  • 2 sliced whole-grain bread(52g) - 138 calories

Lunch:

  • 1 cup cooked brown rice (195g) - 216 calories
  • Green moong bean dal, cooked(100g)- 105 calories
  • 1 serving of vegetable salad - 80 calories

Evening Snack: 

  • 1 whole sliced cucumber(150 g) - 30 calories
  • Water-soaked or roasted almond nuts(3-4 pieces) - 25 calories

Dinner:

  • 30 grams of raw soy chunks, mixed with 2 tbsp (25g)Kala chana cooked in mustard or olive oil - 250 calories  (OR)
  • 250 ml of low-fat milk with 6 tbsp of Cornflakes- 250 calories 

Total = 1391 calories, which may end up around 1500 while mixing up some cooking add-ons like spices, oil, etc. You can make your own diet chart by examining the nutritional chart and your preferable taste. 



1 Day high-Calorie Diet: 2800 Calories 


Early morning/pre-workout snacks (Around 400 Calories- mainly carbs): 

  • 3 large bananas mixed with 200ml medium-fat milk - 465 calories; OR 
  • 3 Brown bread with 3 tbsp peanut butter - 413 calories
  • Potatoes, whole grain pasta, brown rice & brown bread - approx 400 Calories

Breakfast/post-workout nutrition(around 500 Kcal - Protein + Carbs+ Good fats):

  • 4 boiled whole eggs - 312 calories
  • Roasted Chicken breast or Salmon Fish meal (150g) - 300 calories
  • 2 to 3 Cheese-stuffed parathas with 1 oz peanut butter - 500 calories


Lunch( around 800 calories during working days):

  • Any cooked green vegetable with pulses, including rice, pulao, biryani + Whole wheat chapati -700 to 800 calories
  • Egg-Omelet as an add-on. - 200 calories

Evening Snack(around  400 calories): 

  • Corn flakes  mixed with milk - 350 to 450 calories
  • Fruits like papaya, watermelon, pineapple, etc. 50 -100 calories 
  • Dry fruits like almonds, dry dates, Cashew nuts - 200 calories

Dinner (400 to 600 Calories):

  • Cooked vegetables like Broccoli, Soya chunks, Cauliflower, Avocado, peas, etc. 
  • Tofu, Quinoa, etc. (low carbs -high protein sources)
  • Chapatis 

5 Comments

  1. DipendraApril 8, 2021 at 5:48 PM

    This article is very informative. One has to pay to a personal dietitian for these information, but you have explained it so simple for free. Thank you and keep up the good work!

    ReplyDelete
  2. Aayushi SinghApril 10, 2021 at 3:20 AM

    With indian diets this problem persists that we actually end up eating more than required, but this article baLanced everything so perfectly 👍 Thank you so much for this!

    ReplyDelete