Remember to Count Calories!

It’s needless to say that when Output (Calories burnt) is higher than Input (Calories consumed), you lose weight.

While Fruits, Vegetables, Nuts and Seeds are the healthiest choices for weight loss, remember to count calories. High calorie healthy foods could be consumed in moderation or substituted by low calorie variants to achieve the ultimate goal.

High calorie fruits (More than 75 calories/140 grams, Descending order):

Dates, Avocado, Banana, Figs, Grapes, Cherries, Pomegranates, Guava, Mango, Kiwi and Blueberries

Low calorie fruits (Ascending order):

Lemon, Limes, Grapefruit, Honeydew melon, Papaya, Peach, Asian Pears, Blackberries, Apricots, Plum, Orange, Pineapple and Apple

Tip: Whole fruit is anytime better than a dry fruit, thanks to water content which adds satiety.

High calorie nuts and seeds (Above 500 calories/100 grams in the descending order):

Macadamia, Walnuts, Pecans, Brazil Nuts,  Pine nuts, Hazelnuts, Peanuts, Almonds, Sesame Seeds, Hemp seeds, Sunflower Seeds, Cashew Nuts, Pumpkin seeds, Pistachio nuts and Flax seed

Low calorie nuts and seeds (Below 500 calories/100 gram in the ascending order):

Chestnuts,Ginkgo nuts, Quinoa seeds and Chia seeds

While almonds, Cashews and Pistachios are the best nuts, An ounce/ 13 grams/ 23 almonds amount to 160 calories.

Tip:

Choose raw/ dry roasted nuts over fried or salt roasted ones. Such additions make them an unhealthy choice, ripping off the nutritional value. 

High calorie Vegetables (More than 85 calories/100 grams, Descending order):

Yam, Corn, Potato and Sweet potato

Low calorie Vegetables (Ascending order):

Lettuce, Celery, Cucumber, Radish, Zucchini Squash, Tomato, Pumpkin, Asparagus, Bell pepper, Turnip, Mushrooms, Spinach, Cabbage, Argula, Kale, Cauliflower, Okra, Egg plant, Broccoli, Brussels Sprout, Carrot and Beet

Tip:

Steamed vegetables with mild spices are a rich nutri-treat. Cooking burns few nutrients and the process of reheating, further kicks nutrients.

Opt for alternate recipes:

Instead of mashed potato, opt for mashed cauliflower. It tastes similar but, is low on calories.

Mashed cauliflower recipe:

Pulse the steamed cauliflower till it’s broken

Add garlic, salt and earth balance

With the motor running, add two tablespoons (as per the desired consistency) of almond milk

Add a dash of pepper and thyme, pulse till incorporated

Serve hot!

Negative calorie foods?

Negative calorie foods are miracle foods that are claimed to require more calories to digest them than what they provide? Research says It’s a myth.

Fact: They are incredibly low calorie, super nutritious foods which do count in terms of calories; but they help you shed, owing to their rich water and fiber content.

Low calorie fruits, vegetables and spices fall in this category.

Reward Yourself to Stick On!

Plan your diet, plan a weekly menu!

While you accommodate healthy foods and count calories, make some space for rewards!

When we do something meticulously/ as planned, we deserve a reward.

While you spend your day within 1800 calories of intake (or as applicable,) a low calorie dessert will not hurt your goals; but dessert should be a reward for a strict diet only!

A tasty reward at the end of the day, will help your taste buds as well as health goals.

Limit the dessert to less than 200 calories. Lemon-and-violet-drizzle-cake, Rhubarb-and-Strawberry-meringue-pots may fit here.