One should eat healthy foods to consume adequate calories. Women should consume at least 1200 calories a day and men at least 1600 per day. The main thing is that these number of calories should come from healthy foods and not from junk foods. If you don't eat enough, your metabolism will slow down, which will increase your weight.
Eat in Plenty:
Vegetables (avoid avocados and olives), fruits, beans and whole-grains. The following low calorie recipes can help you lose weight.
1. Mixed vegetable salad recipe
2. Lentil soup recipe
3. Low Calorie Burger recipe
4. Pav-bhaji recipe.
5. Kidney beans recipe.
6. Chick peas recipe
Eat in Moderation:
skim milk, low fat yogurt, low fat cheese, egg white, low fat sour cream, low fat whole-grains, low fat salad dressings, low fat soups, and low fat baked goods. Some of these foods are calld foods that burn fat as they increase metabolism.
If you are a vegetarian, eat home made paneer and yogurt (curd). If you are a non-vegetarian, eat grilled or cooked in little oil chicken, egg whites.
If you are trying to lose weight, you should limit on fat and sodium intake. You should not eat the following foods.
Red meats, oils (all kinds high in saturated fats, and margarine), salad dressings with oil, full fat dairy products, alcohol, brownies, all type of sugar, and any food with more than 2 gram of fat per serving.
Alcohol increases your weight. A daily dose of 12 oz beer can (146 calories) can increase your weight by 1.2 pounds in just 4 weeks if you don't do any exercise!
Avoid meat as these are loaded with saturated fats. For example, a 3 oz beef contains over 300 calories and 80 mg of cholesterol. Bologna gives calories mostly from fat, as high as 80%. Fat in meat & fish
Keep away from cakes. A 3 oz piece of a pound cake gives you over 360 calories, of which more than 50% comes from fat! Even a fat-free pound cake of the same weight gives you 240 calories! Chocolate cakes are not far behind. Cholesterol in cakes
Do you like chocolate and milk bars? Note that a 1.5 oz Kit Kat bar contains 226 calories, of which 49% comes from fat.
Fast food lovers note: McDonald's Big Mac, 7.6 oz contains 590 calories (52% from fat) and 1090 mg sodium. Chicken breast, 3 oz battered, fried, with skin contains 220 calories (47% from fat).
French fires: A regular serving of French fries gives you 237 calories (46% from fat).
Hot Dogs & Sausage: Hot dogs are as bad as bologna. Most of their calories come from fat, as high as 82%. Vegetarian sausage are far better as they contain much less fat.
Potato Chips: They are the worst as they contain too much fat and too much salt. 10 chips gives you over 100 calories, of which 55 calories come from fat. Instead, try pretzels (remove salt) and air-popped popcorn. Avoid high sodium foods.
Nutrition values of Mcdonald's Breakfast, Nutrition values of Mcdonald's Chicken McNuggets & Sauces Nutrition, French Fries Nutrition Nutrition
Donuts: An average size glazed donut gives you 242 calories; half of this goes to your waistline.
Eggs: One fully boiled, large egg gives you 79 calories and 216 mg cholesterol. Cholesterol in eggs
Ice Creams: Some of the ice creams are not recommended. For example, 1 scoop of Vanilla ice cream, premium (Baskin-Robbins), gives you 250 calories, of which 150 calories comes from fat. Try the mango ice cream instead.
Nuts: Though a handful of nuts are recommended, too much is not good for weight loss. For example, a handful dried macadamia contains 235 calories, 88% of this comes from fat. Nuts Nutrition
Pies: Some of the pies are loaded with fat. For example, a Pecan pie contains more than 500 calories of which over 45% comes from fat.
