basics to loose weight

7/29/2019 Basics to Loose Weight

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Basics to lose weight

Loss of 3500 calories equals 1 pound loss...interesting..!!!

For this first calculate your calorie intake to maintain your current weight.Daily calorie needs

Daily calorie requirement depends on sex, age and activity level of a person. An active person

needs more energy as compared to an inactive person. Daily calorie requirement for kids and teenagers:

Gender Age(years)

Sedentary ModeratelyActive

Active

Child 2 - 3 1,000 1,000 - 1,400 1,000 - 1,400

Female4-89 - 1314 - 18

1,2001,6001,800

1,400 - 1,6001,600 - 2,0002,000

1,400 - 1.8001,800 - 2,2002,400

Male 4 - 89 - 1314 - 18

1,4001,8002,200

1,400 - 1,6001,800 - 2,2002,400 - 2,800

1,600 - 2,0002,000 - 2,6002,800 - 3,200

Kids and teenagers must consult their doctors and talk to their parents before undergoing any change incalorie intake because you not yet done growing. Your body needs more nutrients as compared to wellgrown up adult.

Daily calorie requirement chart for women:

Weight Age 18 to 35 Age 36 to 55 Age over 5545 kg - 100 lbs 1760 cals 1570 cals 1430 cals

50 kg - 110 lbs 1860 1660 1500

55 kg - 121 lbs 1950 1760 1550

60 kg - 132 lbs 2050 1860 1600

65 kg - 143 lbs 2150 1960 1630

70 kg - 154 lbs 2250 2050 1660

75 kg - 165 lbs(and above) 2400 2150 1720

* Pregnant or lactating women need a higher calorie intake.


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Daily calorie requirement chart for men:

Weight Age 18 to 35 Age 36 to 55 Age over 55

60 kg - 132 lbs 2480 2300 1900

65 kg - 143 lbs 2620 2400 2000

70 kg - 154 lbs 2760 2480 2100

75 kg - 165 lbs 2900 2560 220080 kg - 176 lbs 3050 2670 2300

85 kg - 187 lbs 3200 2760 2400

90 kg - 198 lbs (and above) 3500 3000 2600

Calorie adjustment chart depending on activity level:

Body Weight

InactiveOffice Worker Bed Ridden

Computer Geek

Moderate ActivityTradesmanGolf

Gardening

Strenuous ActivityPhysical Labor High Energy Sports

50 kg - 110 lbs Minus 480 + 240 + 480

60 kg - 132 lbs Minus 570 + 290 + 570

70 kg - 154 lbs Minus 670 + 340 + 670

80 kg - 176 lbs Minus 760 + 380 + 760

90 kg - 198 lbs (and above) Minus 960 + 430 + 860

Considering all the factors calculate your daily calorie intake to maintain your weight.

To find if you weigh right, find your BMI: (Body Mass Index)


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OR

The chart says it all, if you are underweight, you need to increase your calorie intake.


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Easy steps to lose weight:

Set your goal .

As mentioned above, loss of 3500 calories equals the loss of 1 pound (app.450 grams).Thisis achievable in a week by deficit of 500 calories a day. So decide how many calories can you

afford to lose or burn in a day. Accordingly you'll start losing weight.This deficit can be achieved by combining:

( A ) cut in your calorie intake.( B ) Burning off the calories by workout or any physical activities.

Keep a track of calories you intake and burn .

Check the nutrient label and try to keep a track of calories you intake. Likewise start adding upthe calories you burn. Simple activities like walking, cleaning and using the stairs instead of

elevators add up to calorie burn.


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Limit your portion size.

Be portion savvy. Use a smaller plate or bowl to have your meal. Smaller dish looks full with lessquantity of food. Do not eat anything straight out of container; you'll end up eating more.

To find out how small changes can make a big difference

Small changes can make a big difference

To maintain the healthy body or reach a healthy weight,you can start with very little changes toyour diet,which would not take a toll on your taste buds:

Read the nutrition labels on food items and make sure how many calories are youconsuming.


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Chew your food slowly, savoring each bite. The mind takes some time to tell you that youare full.

Eat small but healthy meals throughout the day to keep your energy up and yourmetabolism going.


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Cut off an intake of extra added sugar. Stick to fresh fruits rather than juices. Drink lots of water, may be with a slice of lemon.

Opt for fresh or frozen vegetables instead of canned vegetables. Stay away from sodas. One 12-oz soda has about 10 teaspoons of sugar in it, more than

the daily recommended limit!
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Include more of high fiber whole grain pastas/breads/cereals/oats/crackers to your diet,they help controlling your appetite.

Snack on sunflower, pumpkin or sesame seeds.


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Include pulses as a source of protein in your diet. Stay away from items which contain hydrogenated oil like some margarines and

vegetable shortening.

Bake. grill, steam of stir fry rather than deep frying. Use Virgin olive oil for dressing your salads instead of mayonnaise.

Substitute veg oil or olive oil for butter or margarine. Set aside large carbs diet for your evening meal as they can make you sleepy. Start your day with any high fiber cereal.


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Carbohydrates

Its actually important to understand what each nutrient does to your body? How does it work?

Carbohydrates when digested and broken down by the body, converts in glucose

(blood sugar), which is then used or stored as energy. We need this energy to carryout our daily activities.

Carbohydrates are called simple or complex, depending on their chemical structure. Many of the complex carbohydrates are good sources of fiber.

A lack of carbohydrates in the diet can cause tiredness or fatigue, poor mental function and lack of endurance and stamina.

Complex carbohydrates : Complex carbohydrates are often referred to asstarch or starchy foods. They are found naturally in foods and also refined

in processed foods.


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Complex carbohydrates as natural starches are found in: (should be included in your diet) bananas barley beans brown rice chickpeas lentils nuts oats parsnips potatoes root vegetables sweet corn wholegrain cereals wholemeal breads wholemeal cereals wholemeal flour wholemeal pasta yams.

Complex carbohydrates as refined starches are found in: (should be avoided) biscuits, pastries and cakes pizzas sugary processed breakfast cereals white bread white flour white pasta

White rice.Simple carbohydrates : Simple carbohydrates are also known as sugars . They alsoexist in either a natural or refined form.


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Natural sugars (should be included in your diet) are found in fruits and vegetables.That doesn't mean you should avoid fruits and vegetables. The naturally occurring simplecarbohydrates present in fruits and vegetables can be beneficial to your health.

Refined sugars are found in: ( should be avoided )

biscuits, cakes and pastries chocolate honey and jams jellies brown and white cane sugar pizzas prepared foods and sauces soft drinks sweets and snack bars.

Sugar and starch are found in both healthy and 'unhealthy' foods, so the type of carbohydrates youeat is important for your well being.

* The majority of carbohydrate intake should come from natural starches and naturallyoccurring sugars(fruits, milk and vegetables) rather than processed or refined sugars.* Eating too much carbs will lead to weight gain, regardless of what foods you get your energy from.* Refined sugars provide calories, but lack vitamins, minerals, and fiber. Such simple sugars areoften called "empty calories" and can lead to weight gain. * 1g carbohydrate contains 3.75 calories

* Many of the complex carbohydrates are good sources of fiber.

* For a healthy diet, limit the amount of added sugar that you eat and choose whole grains over refined grains

* A diet too high in carbohydrates can upset the delicate balance of your body's blood sugar level,

* Fruits and vegetables are also high in a number of other nutrients, including vitamins, minerals and fiber. Some fruits, vegetables and legumes may also contain fats and protein.


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Dietary fiber

Fiber (a form of carbohydrate) is an important component of a healthy balanced diet.It can't be absorbed by our body but adds bulk to your food and make you feel full which helps youin losing weight.

This means fiber is not a nutrient and contains no calories or vitamins. But too much of anything is bad!!!

Fiber helps your digestive system to process food and absorb nutrients.

Fiber can help to lower blood cholesterol . Fiber makes you feel fuller and so helps to control your appetite.

There are two types of fiber: insoluble and soluble.
http://www.netdoctor.co.uk/dietandnutrition/managing/cholesterol_001117.htmhttp://www.netdoctor.co.uk/dietandnutrition/managing/cholesterol_001117.htm


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Insoluble fiberThis type of fiber helps bowel movements by making stool soft and bulky. This type of fiber helpsprevent constipation. Insoluble fiber is found in the following foods:

beans brown rice fruits with edible seeds lentils maize oats pulses wheat bran wholegrain breads wholegrain cereals wholemeal breads wholemeal cereals wholemeal pasta wholewheat flour.

Soluble fiberThis type of fiber lowers cholesterol levels and controls blood sugar. It can be found in all fruit and vegetables , but the following are rich sources:

apples barley citrus guar gum legumes oats pears strawberries.

* You should add fiber to your diet slowly. Increasing dietary fiber too quickly can lead to gas ,

bloating and cramps.

* You should only aim for a 5g increase over a three to five day period, and drink plenty of waterfor it to be effective.* Make sure you get both forms of fiber in your diet.


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* You can also check nutrition labels to find out how much fiber something contains.


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Water

Now this is the easiest but an essential nutrient our body needs... WATER . We all know wateris!! And we know how much do we drink it without reading labels.

Water has no calories, no fat, no carbohydrates, no sugar.

The body cannot store water and must have fresh supplies every day to perform virtually everymetabolic process. The body is made up of 5575 per cent water. Water forms the basis of blood,digestive juices, urine and perspiration and is contained in lean muscle, fat and bones.

Warning : Although rare, it is possible to drink too much water leading to "water intoxication"

* Most mature adults lose about 2.53 liters of water per day.* Foods provide about one liter of fluid and the remainder must be obtained from drinks.* Most foods, even those that look hard and dry, contain water. The body can get about half of its water needs from food alone* Dehydration occurs when the water content of the body is too low. * If you regularly dont drink enough water there is some increased risk of kidney stones and, in women, urinary tract infections* Sweet drinks should be limited because they add calories without nutrient value.

* More than eight glasses may be needed for physically active people, children, people in hot orhumid environments, and breastfeeding women* Dark urine is an indication that your body needs more fluid.


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Fats

"FAT" is a frightening word for all of us..No doubt in that but its an essential nutrient of ourdiet.Does Fat make you fat???The answer is NO ..!!! Healthy fats are very much needed by our body in certain amount and

dont make you fat!!! Aaaahhh...see that smile on your face!!!

Fats store energy, insulate us and protect our vital organs. They act as messengers, helping proteins dotheir jobs. They also start chemical reactions that help control growth, immune function, reproductionand other aspects of basic metabolism. Fat is required to help fat soluble vitamins work in our body. Fat transports these vital nutrients around the body.

Fat is one of the 3 nutrients (along with protein and carbohydrates) that supply calories to the body.

Saturated fat: These are the biggest dietary cause of high LDL levels("bad cholesterol")

These types of fat raise cholesterol levels and increase your risk of many chronic diseases, such as heartdisease, stroke and certain cancers.

Saturated fats are solid at room temperature and are found mainly in the following animal and dairy

products:


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meat butter cream cheese eggs lard full fat milk suet and dripping full fat yoghurt. Oils- palm, coconut, palm kernel oil

Saturated fats are also found in hard margarines that are formed by the 'hydrogenation' of vegetable oils.

Trans fatty acids are found in fried foods, commercial baked goods (donuts, cakes, cookies, crackers),processed foods, and margarine. These fats can raise LDL levels.

Unsaturated fat : Fats that help to lower blood cholesterol if used in place of saturated fats.

It doesn't mean you can have them as much you want..Limited is allowed. Most (but not all) liquid vegetable oils are unsaturated. (The exceptions include coconut, palm, and palm kernel oils.)

They are important for controlling inflammation, blood clotting, and brain development.

Unsaturated fats are generally liquid at room temperature.Good sources of unsaturated fats include:

avocados (one quarter of an avocado contains 5g of unsaturated fat) unsalted nuts (cashew, brazil, pecan, walnut) seeds (pumpkin, sunflower, sesame).


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Omega-3 and omega-6 essential fatty acids play an important role in the functions of the body thatpromote health and wellbeing.In particular, studies have shown that omega-3 fatty acids protect against heart disease. Oily fish is the bestsource of omega-3. While oily fish is the best source of essential fatty acids, other omega-rich foods are:

corn oil flaxseed oil nut oil safflower oil sunflower oil Virgin olive oil.

* Pay close attention to food labels and avoid food with high saturated fat.

* Saturated fat should be limited to 10% of calories.

* Fat provides 9 calories per gram, more than twice the number provided by carbohydrates

or protein.

* Unsaturated fats contain essential fatty acids that cannot be manufactured by the body.

This means you need to get them from food.

* Current advice is to eat oily fish two to three times a week.

* A diet high in saturated fat causes a soft, waxy substance called cholesterol to build up in the arteries.

* Reducing daily fat intake is not a guarantee against developing cancer or heart disease, but it doeshelp reduce the risk factors.

* Children under age 2 should NOT be on a fat-restricted diet because cholesterol and fat are thought to be important nutrients for brain development.

* We also need fat for hormone metabolism, healthy skin and hair, tissue repair, protecting the internalorgans and to prevent excessive loss of body heat.

* Hydrogenation increases the shelf-life of food, but it also creates trans fats (trans-fatty acids) that areharmful for health.


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Is eating out making you gain weight???

Eat smart.......cut calories....lose weight!!!

Soooo easy...isnt it..yeah I know it sounds so, but really difficult when it comes to dining out and tocontrol your cravings and taste buds!!

But what if you get to eat whatever you like, with some healthy changes to it...Yeahh..now I'm talkingbusiness..hehehe...Well here you'll find some very small changes which if you incorporate when ordering from a restaurant or eating out can save you hundreds of calories..try them..they wont hurt..I promise!!!!

Choose a restaurant either at a walking distance from your house or park the car at the far end from the restaurant. Those extra steps will really help you digest the food with that lil extrabutter!!!

Buy 1 get 1 free..sounds good, but its not good for you!!Stay away from such offers else all food would end up in your tummy, if not today then tomorrow!!

Opt for soup instead of fried appetizers..but careful!!! Not cream based soups go for broth based. Include salads in your meal..but order the dressing on the side and use a tsp of it. Else you can try

some vinegar or salsa or some low fat dressing for your salad.


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Free breads in restaurants are fun..opt for hard crunchy bread/flat bread instead of doughy whitebread, it would save you about 100 calories.

For a drink, keep water as the first option, followed by masala lemonade or diet soda.

Select items with whole grains like pasta/pizza/sandwich. Choose grilled, baked, poached, roasted or broiled options over fried.

Stay away from mayo on the sandwich; rather try mustard or low fat dressing.

Ask your server to get the dishes made with no extra cheese or butter. If portion size is big, get it packed for the next day. Savor food,eat slow,let your mind calculate if you are full. Coffee : Buy a small size coffee with fat free or skim milk and use less sweetener. Italian food : When choosing pasta, order it with tomato based sauce, avoid cheese based. For pizza,ask your server to get it done with less cheese with vegetables and one leaner meat

topping.

Mexican food : Stay from deep fried tortilla chips or hard shelled tacos, rather order fajitas orburritos with less or no cheese...Trust me..it'd taste excellent!!


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Thai food : Go for soup, stir fry options, salads and steamed rice on the side.

Chinese food : Opt for stir fry veg/noodles/rice, avoid large bowls of fried rice or dishes with thickhot and sour sauces.

Indian food :Opt for tandoori dishes and roti.If getting gravies or naan..ask the server to get them withless or no butter.

Desserts : Share your dessert...half the dessert,half the calories..eat with a small spoon,savor it.

Buffets : Usually we end up eating more at buffets, but choosing wisely can help. Choose greens,broth based soups, avoid beverage refills, control the portion size.

Tip to save lots of calories ...When munching on junk, try it with your non dominant hand..i.e..if you are arighty, eat with your left hand, you'll end up eating less.
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Diet-Calories-Chart for Pakistani food

StandardMeasures. 1 Cup 200 ml. 1 Bowl 150 ml. 1 Glass 250 ml

. 1 Table Spoon 15g. 1 Tea spoon 5g

.

. MILK AND MILK PRODUCTS

. Food Stuff Amount Calories

. Cow's Milk 1 cup 135

. Soya Milk 1 cup 85

. Toned Milk 1 cup 90

. Double Toned Milk 1 cup 70

. Skimmed Milk 1 cup 60

. Cottage Cheese. Cow's Milk 100g 265

. Buffalo Milk 100g 292

. Yoghurt (Cow's Milk) 1 Bowl 100

. Yoghurt (Toned Milk) 1 Bowl 70

. Youghurt

. (double toned Milk) 1 Bowl 50

. Butter Milk 1 cup 30

. Cream light 1 1/2 tbsp 45

. Khoya 100g 421

. Processed cheese 1 Cube (25g) 80

. Condensed Milk 1/2 Cup 228

. Powdered Milk 1 tbsp 70

. Fruits

. Fruits Apple 1 Medium (100g) 60

. Fruits Banana 1 Medium (100g) 139

. Fruits Cherries 10 (70g) 45

. Fruits Dates (fried) 10 (100g) 317

. Fruits Grapes 20 (100g) 71

. Fruits Guava 1 Medium (150g) 75

. Fruits Louquat 6 Large (150g) 43

. Fruits Mango 1 small (100g) 74

. Fruits Musk Mellon 100g 17

. Fruits Orange 1 Medium (100g) 72

. Fruits Peach 1 Medium (100g) 50

. Fruits Pear 1 Medium (100g) 75

. Fruits Papaya 100g 32

. Fruits Pineapple (fresh) 1 Splice (100g) 46

. Fruits Plum 1 small (75g) 39

. Fruits Pomegranate 1 small (100g) 65

. Vegetables

. Vagetables Bathula 100g 30

. Vagetables Beet root 100g 43

. Vagetables Bitter gourd 100g 20

. Vagetables Carrot 1 Medium (60g) 29

. Vagetables Cabbage 1 Medium (300g) 80

. Vagetables Capsicum 1 Medium (100g) 24


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. Vagetables Cauliflower 1 Medium (500g) 30

. Vagetables Coriander Leaves 100g 20

. Vagetables Colocasia 1 Medium (75g) 72

. Vagetables Cucumber 1 Medium (150g) 20

. Vagetables Fenugreek leaves 100g 15

. Vagetables French Beans 100g 26

. Vagetables Lady finger 100g 35

. Vagetables Lettuce 100g 20

. Vagetables Mint Leaves 100g 15

. Vagetables Mustard leaves 100g 34

. Vagetables Onion 1 Medium (50g) 25

. Vagetables Potato 1 Medium (60g) 26

. Vagetables Radish 1 Small (150g) 120

. Vagetables Spinach 100g 26

. Vagetables Sweet Potato 100g 120

. Vagetables Tinda 1 Small (50g) 10

. Vagetables Tomato 1 Medium (60g) 10

. Oils Butter 1 tsp 36

. Oils Ghee 1 tsp 45. Oils Margarine 1 tsp 45

. Oils Oil 1 tsp 45

. Oils Olive Oil 1 tsp

. Sugar White Sugar 1 tsp 20

. Sugar Honey 1 tsp 15

. Sugar Jaggery 5g 19

. Nuts Almond 10small (10g) 65

. Nuts Coconut (fresh) 10g 45

. Nuts Coconut (dry) 15g 99

. Nuts Cashew Nut 6 Medium (20g) 120

. Nuts Pine nuts 10g 60

. Nuts Ground Nut 20 (10g) 60

. Nuts Pistachio 10 (10g) 65

. Nuts Raisins 10g 30

. Nuts Walnut 4 Halves (10g) 70

.

.

. BEVERAGES

. NAME RAW WEIGHT MEASURE CALORIES

. Tea Low fat milk-1tsp 1 Cup 30

. Sugar-1tsp

. Instant coffee Low fat milk-2tsp 1 Cup 40

. Sugar-1tsp

. Espresso coffee Low fat milk-1/2tsp 1 Cup 55

. Sugar-1tsp

. Cream-1/2tsp

. Mango shake Mango-50g 1 Glass 249

. Buffalo milk-150ml

. sugar-2tsp

. Fruit punch Fresh juices 1 Glass 174

. Lemonade/Mintade Mint leaves 1 Glass 40

. Lemon

. sugar-2tsp

. Jaljeera 1 Glass NIL

. Panna

. (raw mango juice) Mango-50g 1 Glass 97


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. Sugar-3tsp

. Carrot kanji 1 Glass 5

. Pineapple juice 1 Glass 110

. Rose water (Rooh Afza-3tsp) 1 Glass 150

. Soft drink 300ml 125

. Tender coconut water 1 Glass 24

.

.ALCOHOLICDRINKS

. NAME AMOUNT CALORIES

. Beer 240ml 110

. Wine(dry) 100ml 80

. Wine(sweet) 100ml 142

. Brandy 30ml 75

. Champagne(dry) 135ml 105

. Champagne(sweet) 135ml 160

. Whisky 30ml 75

. Gin 30ml 85

. Rum 30ml 85. Sherry(dry) 30ml 45

.

.

(Note: It is healthy toavoid consumingalcohol as much as

possible.).. CEREALS. PREPARATION COOKED COOKED CALORIES. WT.(G) MEASURE/NO.

. Burghol(cracked wheat)200 1 Cup 225

. Rice 200 1 Cup 222

. Khichri1 200 1 Cup 430

. Pulao 300 2 Bowls 358

. Parantha2 100 2 297

. Chappati3 70 2 170

. Puri4 75 3 240

. Bhatura5 36 1 154

. Potato parantha6 90 1 213

. Khubus(Small) 90 1 240

. Freikha 200 1 Cup 225

. Wheat, all bran 28 1/2 Cup 95

. Doughnut 32 1 135

. Burger, chicken 1 275

. Burger, vegetable 1 125

.

. DAL PREPARATION

. PREPARATION COOKED WT.(G) COOKEDMEASURE/NO. CALORIES

. Bengal gram dal 125 1 Bowl 124

. Black gram dal 145 1 Bowl 161

. Green gram dal 155 1 Bowl 316

. Lentil dal 140 1 Bowl 248

. Red gram dal 135 1 Bowl 104

. Kadhi7 140 1 Bowl 118

. Spinach with dal 140 1 Bowl 113


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. Sambar8 160 1 Bowl 81

. Chole9 160 1 Bowl 119

. Green gram(whole) 145 1 Bowl 113

. Lentil (whole) 130 1 Bowl 95

. Rajmah10 135 1 Bowl 153

. Chick peas(lobia) 140 1 Bowl 141

. Phool(fava beans) 100 1/2 Cup 115

.

. VEGETABLEPREPARATION


. Peas and paneer 130 1 Bowl 191

. Pea potato curry 135 1 Bowl 132

. potato curry 110 3/4 Bowl 131

. Fried vegetableballscurry 145 1 Bowl 217

.

. DRY PREPARATION COOKED WT.(G) COOKEDMEASURE/NO. CALORIES

. Capsicum potato 125 1 Bowl 116

. Cauliflower and carrot 95 1 Bowl 100

. Ladies finger(okra) 140 1.5 Bowl 226

. Eggplant 100 3/4 Bowl 115

. Cabbage 100 1 Bowl 131

. Stuffed tomato 85 1 Bowl 84

.

. SNACKSPREPARATION COOKED WT.(G)COOKEDMEASURE/NO. CALORIES

. Poha 150 1 1/2 Bowl 298

. Dahi vada 166 2 343

. Vada 43 2 138

. Masala dosa 100 1 192

. Idli 170 3 229

. Sago vada 60 2 214

. Samosa 65 1 207

. Sandwich 65 2 194

. Upma 160 1.25 260

. Spaghetti 140 1 Cup 197

. Waffles 75 1 Large 245

. Cake,plain 75 1 Piece 153

. Cake,sponge 50 1 Piece 153

. Pie 160 1 Portion 375

. Ka'ak 100 4 Pieces 300

. Manakeesh 100 1 Piece 277

. Knafeh b'jibun 100 1 Small piece 350

. Knafeh b'kashta 100 1 Small piece 345

. Znood el sitt 100 1 Small piece 375

. Hareesah 100 1 Medium piece 525

. Baklawah 100 5 Pieces 550

. Borma 100 2 Pieces 600

. Ish el bulbul 100 8-10 Pieces 550

. Ghraybeh 100 4 Pieces 550

.

.


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NON-VEGPREPARATION


. Chicken with gravy 125 1 Bowl 257

. Fish cutlets 80 2 Bowl 190

. Fish fillet 115 2 Bowl 358

. Fried Fish 85 2 Bowl 218

. Liver tossed with spices140 1 Bowl 330

. Mutton curry 145 1 Bowl 237

. Prawn tossed withspices 115 3/4 Bowl 206

. Prawn curry 145 1 Bowl 219

.

. CHUTNEYS(PASTES)


. Coconut chutney 55 2 tbsp 125

. Coriander chutney 20 1 tbsp 47. Mint Chutney 18 1 tbsp 7

. Tamarind Chutney 20 1 tbsp 65

. Tomato Chutney 50 1/2 Bowl 32

. Hummos 30 2 tbsp 120

. Moutabbal 30 2 tbsp 75

.

. RAITAS

. Cucumber raita(low fatcurd) Yoghurt-100 1 Bowl 52

. Cucumber-50

. Boondi raita fried bengal flour balls Yoghurt-100 1 Bowl 100

.

. SALADS ANDDRESSINGS

. French 15 1 tbsp 70

. Mayonnaise 15 1 tbsp 150

. Light mayonnaise 15 1 tbsp 110

. Tossed green salad withdressing 1 Bowl 1 tbsp 95

.Coleslaw veg with

jellied fruit salad 1 Bowl 151. Tabouleh 100g 1 Bowl 108. Fattoush 100g 1 Bowl 125. Caesar 15 1 tbsp 70


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Food Scoring Guide: Smart Choices

Since the foods with the higher nutrient scores are low in calories and do not contain saturated fat, trans fat,cholesterol, or added salt, you need not give these unhealthful foods factors much thought once you startchoosing foods that have the highest nutrient density. For example, all natural foods contain less than half amg of sodium per calorie.It is only when you include prepared foods, processed foods, and restaurant foods in your diet that excesssodium becomes an issue (because of the risk of high blood pressure and strokes). When eating foods fromlower-nutrient categories, the sodium levels need to be considered.Try to avoid foods with more salt than calories. Foods that contain more sodium (in milligrams) than thenumber of calories cannot be considered healthful. As the sodium number gets higher and higher, the food

becomes more dangerous to include in your diet. Ideally, your total daily intake of sodium should be under 1000 mg.


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Calories Chart

Serving Size Calories Fat (g) Carbohydrates (g) Protein (g)

Oil, corn and canola1 tbsp 123.76 13.75 0.00 0.00

100g 884.00 98.22 0.00 0.00

1 cup 1,980.16 220.02 0.00 0.00


Oil, vegetable corn, salad or cooking

1 tsp 39.78 4.42 0.00 0.00

1 tbsp 120.22 13.36 0.00 0.00

100g 884.00 98.22 0.00 0.00

1 cup 1,927.12 214.12 0.00 0.00


Oil, canola and soybean

1 tbsp 120.22 13.36 0.00 0.00

100g 884.00 98.22 0.00 0.00

1 cup 1,927.12 214.12 0.00 0.00


Mayonnaise dressing, no cholesterol

1 tbsp 103.20 11.45 0.04 0.00

100g 688.00 76.31 0.29 0.00

1 cup 1,644.32 182.39 0.70 0.00

Mayonnaise, low sodium, low calorie or diet

1 tbsp 32.34 2.61 2.17 0.04

100g 231.00 18.64 15.53 0.29

1 cup 517.44 41.74 34.79 0.65


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Mayonnaise, made with tofu

1 tbsp 48.30 4.73 0.56 0.88

100g 322.00 31.54 3.75 5.84

1 cup 772.80 75.70 9.00 14.02

Mayonnaise, reduced-calorie or diet, cholesterol-free

1 tbsp 48.62 4.86 0.98 0.13

100g 333.00 33.30 6.70 0.90

1 cup 769.23 76.92 15.48 2.08


Vegetable oil, canola

1 tsp 39.78 4.42 0.00 0.00

1 tbsp 123.76 13.75 0.00 0.00

100g 884.00 98.22 0.00 0.00

1 cup 1,927.12 214.12 0.00 0.0


Vegetable oil, sunflower, oleic (70% and over)

1 tsp 39.78 4.42 0.00 0.00

1 tbsp 123.76 13.75 0.00 0.00

100g 884.00 98.22 0.00 0.00

1 cup 1,927.12 214.12 0.00 0.00


Oil, soybean, salad or cooking

1 tsp 39.78 4.42 0.00 0.00

1 tbsp 120.22 13.36 0.00 0.00

100g 884.00 98.22 0.00 0.00

1 cup 1,927.12 214.12 0.00 0.00

Oil, soybean, salad or cooking, (hydrogenated)

1 1tsp 39.78 4.42 0.00 0.00


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1 tbsp 120.22 13.36 0.00 0.00

100g 884.00 98.22 0.00 0.00

1 cup 1,927.12 214.12 0.00 0.00

Oil, soybean, salad or cooking, (hydrogenated) and cottonseed

1 tsp 39.78 4.42 0.00 0.001 tbsp 120.22 13.36 0.00 0.00

100g 884.00 98.22 0.00 0.00

1 cup 1,927.12 214.12 0.00 0.00


Oil, olive, salad or cooking1 tsp 39.78 4.42 0.00 0.00

1 tbsp 119.34 13.26 0.00 0.00

100g 884.00 98.22 0.00 0.00

1 cup 1,909.44 212.16 0.00 0.00


Oil, vegetable, palm

1 tsp 39.78 4.42 0.00 0.00

1 tbsp 120.22 13.36 0.00 0.00

100g 884.00 98.22 0.00 0.00

1 cup 1,909.44 212.16 0.00 0.00


Oil, vegetable, sunflower, linoleic (less than 60%)

1 tsp 39.78 4.42 0.00 0.00

1 tbsp 120.22 13.36 0.00 0.00

100g 884.00 98.22 0.00 0.00

1 cup 1,927.12 214.12 0.00 0.00

Oil, vegetable, sunflower, linoleic, (60% and over)

1 tsp 39.78 4.42 0.00 0.00

1 tbsp 120.22 13.36 0.00 0.00


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100g 884.00 98.22 0.00 0.00

1 cup 1,927.12 214.12 0.00 0.00

Oil, vegetable, sunflower, linoleic, (hydrogenated)

1 tsp 39.78 4.42 0.00 0.00

1 tbsp 120.22 13.36 0.00 0.00100g 884.00 98.22 0.00 0.00

1 cup 1,927.12 214.12 0.00 0.00


Butter, light, stick, with salt

100g 499.00 54.01 0.00 3.23

Butter, light, stick, without salt

100g 499.00 54.01 0.00 3.23


Oil, vegetable, almond1 tsp 39.78 4.42 0.00 0.00

1 tbsp 120.22 13.36 0.00 0.00

100g 884.00 98.22 0.00 0.00

1 cup 1,927.12 214.12 0.00 0.0


Oil, peanut, salad or cooking

1 tsp 39.78 4.42 0.00 0.00

1 tbsp 119.34 13.26 0.00 0.00

100g 884.00 98.22 0.00 0.00

1 cup 1,909.44 212.16 0.00 0.00


Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter


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1 unit (yield from 1 lb ready-to-cook chicken) 218.40 11.09 7.55 20.87

100g 260.00 13.20 8.99 24.84

0.5 breast, bone removed 364.00 18.48 12.59 34.78

Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour



100g 222.00 8.87 1.64 31.84

Chicken, broilers or fryers, breast, meat and skin, cooked, roasted



100g 197.00 7.78 0.00 29.80

1 cup, chopped or diced 275.80 10.89 0.00 41.72

Chicken, broilers or fryers, breast, meat and skin, cooked, stewed


100g 184.00 7.42 0.00 27.39



Chicken, broilers or fryers, breast, meat and skin, raw

0.5 breast, bone removed (yield from 1lb ready-to-cook chicken) 149.64 8.05 0.00 18.14

100g 172.00 9.25 0.00 20.85


Chicken, broilers or fryers, breast, meat only, cooked, fried


0.5 breast, bone and skin removed 160.82 4.05 0.44 28.76

100g 187.00 4.71 0.51 33.44

Chicken, broilers or fryers, breast, meat only, cooked, roasted




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100g 165.00 3.57 0.00 31.02


Chicken, broilers or fryers, breast, meat only, cooked, stewed



100g 151.00 3.03 0.00 28.98


Chicken, broilers or fryers, breast, meat only, raw


100g 110.00 1.24 0.00 23.09



Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, batter


1 drumstick, bone removed 192.96 11.34 5.96 15.80

100g 268.00 15.75 8.28 21.95

Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, flour


1 drumstick, bone removed 120.05 6.72 0.80 13.21100g 245.00 13.72 1.63 26.96

Chicken, broilers or fryers, drumstick, meat and skin, cooked, roasted



100g 216.00 11.15 0.00 27.03


Chicken, broilers or fryers, drumstick, meat and skin, cooked, stewed


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100g 204.00 10.64 0.00 25.32


Chicken, broilers or fryers, drumstick, meat and skin, raw



100g 161.00 8.68 0.00 19.27

Chicken, broilers or fryers, drumstick, meat only, cooked, fried


1 drumstick, bone and skin removed 81.90 3.39 0.00 12.02

100g 195.00 8.08 0.00 28.62

Chicken, broilers or fryers, drumstick, meat only, cooked, roasted



100g 172.00 5.66 0.00 28.29


Chicken, broilers or fryers, drumstick, meat only, cooked, stewed



100g 169.00 5.71 0.00 27.50


Chicken, broilers or fryers, drumstick, meat only, raw

1 drumstick bone and skin removed(yield from 1 lb ready-to-cook chicken) 44.03 1.27 0.00 7.62


100g 119.00 3.42 0.00 20.59



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100g 209.00 10.88 0.00 25.94


Chicken, broilers or fryers, thigh, meat only, cooked, stewed


1 thigh, bone and skin removed 107.25 5.38 0.00 13.75

100g 195.00 9.79 0.00 25.00


Chicken, broilers or fryers, thigh, meat only, raw

1 thigh, bone and skin removed (yieldfrom 1 lb ready-to-cook chicken) 48.79 1.60 0.00 8.06

1 thigh, bone and skin removed 82.11 2.70 0.00 13.56

100g 119.00 3.91 0.00 19.65


Butter oil, anhydrous

1 tbsp 112.13 12.44 0.00 0.04

100g 876.00 97.21 0.00 0.271 cup 1,795.80 199.28 0.00 0.56

Butter, salted

1 pat (1" sq, 1/3" high) 35.85 3.96 0.00 0.04

1 tbsp 101.81 11.26 0.01 0.12

100g 717.00 79.27 0.06 0.83

1 stick 810.21 89.58 0.07 0.94

1 cup 1,627.59 179.95 0.13 1.89

Butter, whipped, with salt

1 pat (1" sq, 1/3" high) 27.25 3.01 0.00 0.03

1 tbsp 67.40 7.45 0.01 0.08

1 stick 544.92 60.25 0.04 0.63

100g 717.00 79.27 0.06 0.83

1 cup 1,082.67 119.70 0.09 1.25

Butter, without salt

1 pat (1" sq, 1/3" high) 35.85 3.96 0.00 0.04


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1 tbsp 101.81 11.26 0.01 0.12

100g 717.00 79.27 0.06 0.83

1 stick 810.21 89.58 0.07 0.94

1 cup 1,627.59 179.95 0.13 1.89


Milk, filled, fluid, with blend of hydrogenated vegetable oils

100g 63.00 3.44 4.71 3.31

1 cup 153.72 8.39 11.49 8.07

1 quart 614.88 33.55 45.96 32.29

Milk, filled, fluid, with lauric acid oil1 fl oz 19.22 1.04 1.45 1.02

100g 63.00 3.40 4.74 3.33

1 cup 153.72 8.30 11.57 8.13

1 quart 614.88 33.18 46.26 32.50

Milk, fluid, nonfat, calcium fortified (fat free or skim)

1 fl oz 10.82 0.06 1.50 1.05

100g 35.00 0.18 4.85 3.40

1 cup 86.45 0.44 11.98 8.40


Milk, dry, nonfat, calcium reduced

1 oz 100.36 0.06 14.69 10.06

100g 354.00 0.20 51.80 35.50

0.25 lb 400.02 0.23 58.53 40.11

Milk, dry, nonfat, instant, with added vitamin A

0.333 cup (makes 1 cup reconstitutedmilk) 82.34 0.17 12.00 8.07

1 cup 243.44 0.49 35.49 23.87

1 envelope (1-1/3 cup) 325.78 0.66 47.49 31.94

100g 358.00 0.72 52.19 35.10

Milk, dry, nonfat, instant, without added vitamin A


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1 cup 243.44 0.49 35.49 23.87

1 envelope (1-1/3 cup) 325.78 0.66 47.49 31.94

100g 358.00 0.72 52.19 35.10

Milk, dry, nonfat, regular, with added vitamin A

0.25 cup 108.60 0.23 15.59 10.85100g 362.00 0.77 51.98 36.16

1 cup 434.40 0.92 62.38 43.39

Milk, dry, nonfat, regular, without added vitamin A

0.25 cup 108.60 0.23 15.59 10.85

100g 362.00 0.77 51.98 36.16

1 cup 434.40 0.92 62.38 43.39

Milk, dry, whole

0.25 cup 158.72 8.49 12.21 8.37

100g 496.00 26.53 38.16 26.14

1 cup 634.88 33.96 48.85 33.46


Milk, canned, evaporated, nonfat

1 fl oz 24.88 0.06 3.62 2.41

100g 78.00 0.20 11.35 7.55

0.5 cup 99.84 0.26 14.53 9.66

1 cup 199.68 0.51 29.06 19.33

Milk, canned, evaporated, with added vitamin A

1 fl oz 42.21 2.36 3.13 2.12

100g 134.00 7.48 9.93 6.74

0.5 cup 168.84 9.42 12.52 8.49

Milk, canned, evaporated, without added vitamin A

1 fl oz 42.21 2.36 3.13 2.12

100g 134.00 7.48 9.93 6.74

0.5 cup 168.84 9.42 12.52 8.491 cup 337.68 18.85 25.03 16.98

1 can (13 oz) 494.46 27.60 36.65 24.86


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Milk shakes, thick chocolate

1 fl oz 33.80 0.76 5.96 0.86

100g 119.00 2.68 20.99 3.03

1 container (10.6 oz) 357.00 8.04 62.97 9.08

Milk shakes, thick vanilla

1 fl oz 31.81 0.85 4.97 1.08

100g 112.00 2.98 17.48 3.80

1 container (11 oz) 350.56 9.34 54.72 11.90

Milk, indian buffalo, fluid100g 97.00 6.84 5.14 3.72

1 cup 236.68 16.69 12.54 9.08

1 quart 946.72 66.74 50.18 36.33


Milk, low sodium, fluid1 fl oz 18.60 1.05 1.35 0.94

100g 61.00 3.44 4.43 3.08

1 cup 148.84 8.39 10.82 7.52

1 quart 595.36 33.56 43.26 30.07

Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A

100g 48.00 1.16 5.48 3.90

1 cup 118.08 2.86 13.49 9.60

1 quart 472.32 11.43 53.95 38.41

Milk, lowfat, fluid, 1% milkfat, with added nonfat milk solids and vitamin A

100g 43.00 0.97 4.97 3.48

1 cup 105.35 2.38 12.18 8.53

1 quart 421.40 9.51 48.71 34.10

Milk, lowfat, fluid, 1% milkfat, with added vitamin A

1 fl oz 12.81 0.29 1.52 1.02


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100g 42.00 0.97 4.97 3.36

1 cup 102.48 2.36 12.13 8.19

1 quart 409.92 9.43 48.51 32.76

Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim)

100g 41.00 0.25 5.56 3.961 cup 100.86 0.62 13.68 9.74

1 quart 403.44 2.46 54.71 38.97

Milk, nonfat, fluid, with added nonfat milk solids and vitamin A (fat free or skim)

1 fl oz 11.32 0.08 1.54 1.09

100g 37.00 0.25 5.02 3.57

1 cup 90.65 0.61 12.30 8.75

1 quart 362.60 2.45 49.20 34.99

Milk, nonfat, fluid, with added vitamin A (fat free or skim)

1 fl oz 10.40 0.02 1.52 1.03

100g 34.00 0.08 4.95 3.37

1 cup 83.30 0.20 12.14 8.25

1 quart 333.20 0.78 48.55 32.99

Milk, nonfat, fluid, without added vitamin A (fat free or skim)

100g 35.00 0.18 4.85 3.41

1 cup 85.75 0.44 11.88 8.35

1 quart 343.00 1.76 47.53 33.42

Milk, producer, fluid, 3.7% milkfat

100g 64.00 3.62 4.60 3.25

1 cup 156.16 8.84 11.23 7.921 quart 624.64 35.36 44.92 31.69

Milk, reduced fat, fluid, 2% milkfat, protein fortified, with added vitamin A

100g 56.00 1.98 5.49 3.95

1 cup 137.76 4.87 13.51 9.72

1 quart 551.04 19.48 54.02 38.87

Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A

100g 51.00 1.92 4.96 3.47

1 cup 124.95 4.70 12.16 8.51


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1 quart 499.80 18.79 48.63 34.05

Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A

100g 56.00 1.98 5.49 3.95

1 cup 137.20 4.85 13.45 9.68

1 quart 548.80 19.40 53.80 38.71

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A

1 fl oz 15.25 0.60 1.43 1.01

100g 50.00 1.97 4.68 3.30

1 cup 122.00 4.81 11.42 8.05

1 quart 488.00 19.23 45.68 32.21

Milk, whole, 3.25% milkfat1 tbsp 9.00 0.49 0.68 0.48

1 fl oz 18.30 0.99 1.37 0.98

100g 60.00 3.24 4.50 3.21

1 cup 146.40 7.90 10.99 7.83

1 quart 585.60 31.61 43.96 31.32


Yogurt, chocolate, nonfat milk

100g 112.00 0.00 23.53 3.53

Yogurt, fruit variety, nonfat

100g 94.00 0.20 18.72 4.34

1 container (4.4 oz) 117.50 0.25 23.40 5.42

1 container (6 oz) 159.80 0.34 31.83 7.37

1 container (8 oz) 213.38 0.45 42.50 9.84

1 cup (8 fl oz) 230.30 0.48 45.87 10.62

Yogurt, fruit, low fat, 10 grams protein per 8 ounce

100g 102.00 1.07 18.79 4.31

0.5 container (4 oz) 115.26 1.20 21.24 4.87

1 container, Dannon Sprinkl'ins (4.1 oz) 118.32 1.24 21.80 5.001 container (6 oz) 173.40 1.81 31.95 7.33

1 container (8 oz) 231.54 2.42 42.66 9.79


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1 cup (8 fl oz) 249.90 2.61 46.04 10.56


100g 105.00 1.39 18.33 4.79

0.5 container (4 oz) 118.65 1.57 20.72 5.41

1 container (8 oz) 238.35 3.15 41.62 10.87


100g 99.00 1.13 18.30 3.91

0.5 container (4 oz) 111.87 1.28 20.68 4.42

1 container (4.4 oz) 123.75 1.41 22.88 4.88

1 container (5 oz) 140.58 1.60 25.99 5.55

1 container (6 oz) 168.30 1.92 31.11 6.64

1 container (8 oz) 224.73 2.56 41.54 8.871 cup (8 fl oz) 242.55 2.77 44.84 9.57

Yogurt, plain, low fat, 12 grams protein per 8 ounce

100g 63.00 1.55 7.03 5.24

0.5 container (4 oz) 71.19 1.75 7.94 5.92

1 container (8 oz) 143.01 3.51 15.95 11.90

1 cup (8 fl oz) 154.35 3.79 17.22 12.84

Yogurt, plain, skim milk, 13 grams protein per 8 ounce

100g 56.00 0.18 7.68 5.73

0.5 container (4 oz) 63.28 0.20 8.68 6.47

1 container (8 oz) 127.12 0.41 17.43 13.01

1 cup (8 fl oz) 137.20 0.44 18.82 14.04

Yogurt, plain, whole milk, 8 grams protein per 8 ounce100g 61.00 3.21 4.60 3.43

0.5 container (4 oz) 68.93 3.63 5.20 3.87

1 container (8 oz) 138.47 7.29 10.45 7.78

1 cup (8 fl oz) 149.45 7.86 11.27 8.40

Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener

100g 43.00 0.16 6.85 3.53

Yogurt, vanilla, low fat, 11 grams protein per 8 ounce

100g 85.00 1.23 13.61 4.86


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0.5 container (4 oz) 96.05 1.39 15.38 5.50

1 container (8 oz) 192.95 2.80 30.90 11.04

1 cup (8 fl oz) 208.25 3.02 33.35 11.91


Milk, goat, fluid

1 fl oz 21.04 1.26 1.35 1.08

100g 69.00 4.12 4.43 3.54

1 cup 168.36 10.06 10.81 8.65

1 quart 673.44 40.23 43.24 34.60

Milk, human, mature, fluid

1 fl oz 21.56 1.33 2.09 0.31

100g 70.00 4.31 6.78 1.01

1 cup 172.20 10.61 16.69 2.49


Cheese, parmesan, grated

1 tbsp 21.55 1.43 0.20 1.92

1 oz 122.19 8.11 1.15 10.90

1 cup 431.00 28.61 4.06 38.46

100g 431.00 28.61 4.06 38.46

Cheese, parmesan, hard

1 cubic inch 40.38 2.66 0.33 3.681 oz 111.13 7.32 0.91 10.14

100g 392.00 25.83 3.22 35.75

5 package (5 oz) 556.64 36.68 4.57 50.76

Cheese, parmesan, low sodium

1 tbsp 22.80 1.50 0.19 2.08

1 cup, grated 456.00 29.99 3.70 41.60

100g 456.00 29.99 3.70 41.60

Cheese, parmesan, shredded


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1 tbsp 20.75 1.37 0.17 1.89

100g 415.00 27.34 3.41 37.86


Whipped cream substitute, dietetic, made from powdered mix

1 cup 42.40 2.54 4.49 0.38

100g 53.00 3.18 5.62 0.48


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Food Calorie Chart of Healthy Foods to Lose Weight

If you want to look and feel great while you lose weight, its essential to eat healthy food.

This food calorie chart of healthy foods to lose weight will not only help you lose weight, italso helps you maintain a healthy weight.

After all, in order to have a trim fit body, you need healthy food packed with good nutrition,especially when youre eating fewer food calories.

So eating healthy foods to lose weight only makes good common sense.

And the healthy foods to lose weight on this food calorie chart offer you maximum nutritionwith minimum calories. But remember, calories for all packaged foods can only be estimatedon our food calorie chart.

The Food Calorie Chart of Healthy Foods to Lose Weight

BEANS

FOOD AMOUNT TOTAL CALORIES

Black beans 1/2 cup cooked 113

Garbanzo (chickpeas) 1/2 cup cooked 134

Kidney beans 1/2 cup cooked 112

Lentil beans 1/2 cup cooked 115

Lima beans 1/2 cup cooked 108

Navy beans 1/2 cup cooked 129

Soybeans (Edamame) 1/2 cup cooked 127

Tofu 1/2 cup fresh 94

DAIRY


Butter 1 tbs. 110

Cheddar Cheese 1 ounce 114

Cottage Cheese 1/2 cup 110Cottage Cheese, low fat 1/2 cup 90

Egg 1 large 75


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Milk, low fat 1 cup 121

Milk, skim 1 cup 86

Muenster cheese 1 ounce 104

Swiss cheese 1 ounce 107

Yogurt, low fat 1 cup 144

Yogurt, non fat 1 cup 127

FISH


Anchovies, in water 1 ounce 37

Halibut 3 ounces 120

Mackerel 3 ounces 85

Salmon 3 ounces 121

Sardines, in water 1 can 130

Tuna, tongol 1/4 cup 60

FRUIT


Apple 1 medium 80

Apricots 3 medium 60

Banana 1 medium 110

Blackberries 1/2 cup 37

Blueberries 1/2 cup 41

Cantaloupe 1/4 medium 50

Cherries 1 cup 90

Dates 5 pieces 120Figs 1 medium 37

Grapefruit 1/2 medium 60

Grapes 1 cup 60

Guava 1 medium 45

Kiwifruit 2 medium 100

Lemon 1 average 15

Lime 1 average 20Mango 1/2 medium 70

Nectarine 1 medium 70


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Orange 1 medium 70

Papaya 1/2 medium 70

Peach 1 medium 40

Pear 1 medium 100

Persimmon 1 medium 32

Pineapple 2 slices 65

Plums 2 medium 80

Prunes 1/4 cup 110

Raisins, seedless 1/4 cup 107

Raspberries 1 cup 50

Strawberries 8 medium 45

Tangerine 1 medium 50

Watermelon 1 cup 40

Watermelon 1 slice, 10" diam. 150

GRAINS


Oatmeal, rought cut 1 cup 145

Pancake, buckwheat 1 4" diameter 54

Pancake, whole wheat 1 4" diameter 74

Popcorn, dry 1 cup 54

Quinoa 1/2 cup cooked 121

Rice, brown, cooked 1/2 cup 80

Rice, wild, cooked 1/2 cup 85

Rye bread 1 slice 56

Whole wheat bread 1 slice 56

Whole wheat pasta 1 cup cooked 182

NUTS AND SEEDS


Almonds 1/4 cup 212

Brazil nuts 1/4 cup 230

Cashews 1/4 cup 97Peanuts 1/4 cup 210

Peanut butter 1 tbs. 86


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Pecans 1/4 cup 185

Pistachios, shelled 1/4 cup 185

Pumpkin seeds 1/4 cup 192

Sesame seeds 1 tbs. 55

Sunflower seeds 1/4 cup 170

Tahini 1 tbs. 89

Walnuts 1/4 cup 160

POULTRY


Chicken breast 4 ounces 193

Chicken, light meat, no skin 4 ounces 196

Chicken, dark meat, no skin 4 ounces 232

Turkey, light meat, no skin 4 ounces 178

Turkey, dark meat, no skin 4 ounces 212

VEGETABLES


Alfalfa sprouts 1 cup 20

Artichoke 1 medium 60

Artichoke hearts 1/2 cup cooked 42

Arugula 1/2 cup 3

Asparagus 1/2 cup cooked 23

Avocado 1/2 cup pureed 185

Bamboo shoots 1/2 cup raw 21

Beet greens 1/2 cup cooked 20Beets 1/2 cup cooked 38

Bell peppers 1/2 cup raw sliced 25

Bok choy 1/2 cup cooked 10

Broccoli 1/2 cup cooked 22

Broccoli, raw 1 medium stalk 45

Brussels sprouts 1/2 cup cooked 30

Cabbage 1/2 cup cooked 17Carrot, raw 1 7 inch 31

Carrots 1/2 cup cooked 35


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Cauliflower 1/2 cup cooked 20

Cauliflower, raw 3 florets 14

Celery, raw 1 stalk 6

Celery 1/2 cup cooked 13

Chard 1/2 cup cooked 18

Chives 1 medium 9

Collard greens 1/2 cup cooked 17

Corn 1/2 cup cooked 89

Cucumbers 1/2 cup sliced 7

Eggplant 1/2 cup cooked 13

Endive 1/2 cup chopped 13

Garlic 1 clove 4

Green beans 1/2 cup cooked 22

Green onions 1/2 cup chopped 16

Jicama 1/2 cup cooked 43

Kale 1/2 cup cooked 18

Kohlrabi 1/2 cup cooked 24

Leeks 1/2 cup cooked 16

Lemon grass 1 cup raw 66

Lettuce, iceburg 1/2 cup 9

Lettuce, romaine 1/2 cup 4

Mushrooms 1/2 cup raw 9

Mushrooms 1/2 cup cooked 21

Mustard greens 1/2 cup cooked 11

Okra 1/2 cup cooked 25

Olive oil 1 tbs. 120

Onion 1/2 cup cooked 46

Onion, raw 1 medium 60

Onion, raw 1/2 cup chopped 30

Parsley 1/2 cup chopped 11

Peas 1/2 cup cooked 34

Potato, white 1/2 cup cooked 59

Pumpkin 1/2 cup cooked 24

Radishes 1/2 cup sliced 12

Radicchio 1 medium leaf 2


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Rhubarb 1/2 cup raw 13

Rutabaga 1/2 cup cooked 47

Sauerkraut 1/2 cup cooked 25

Spinach 1/2 cup cooked 21

Spinach 1 cup raw 14

Summer squash 1/2 cup cooked 36

Sweet potato 1/2 cup cooked 125

Tomato 1 medium 35

Turnip greens 1/2 cup cooked 15

Turnips 1/2 cup cooked 24

Water chestnuts 1/2 cup raw 60

Winter squash 1/2 cup cooked 80

Zucchini 1/2 cup cooked 14

Eating healthy food calories is essential if you want to lose weight and still look and feel great.Our food calorie chart of healthy foods to lose weight can help you lose weight fast , get fit andmaintain a healthy weight.
http://commonsensehealth.com/weight_loss/How_to_Lose_Weight_Fast_and_Safe.shtmlhttp://commonsensehealth.com/weight_loss/How_to_Lose_Weight_Fast_and_Safe.shtml


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How to Lose Weight Fast and Safe

Trying to figure out how to lose weight fast and safe can be confusing and overwhelming.

But if you want to lose weight fast, and care about your health, you definitely need to know how to lose weight fastand safe without pills.

While weight loss isn't complicated (it's simply calories in minus calories out), how to lose weight fast and healthyis not so simple. Here's our 12-step plan for how to lose weight fast naturally. It starts with 5 basics:

Make a commitment. Eat only healthy foods.

Consume fewer calories. Get super quality nutrition. Exercise enough every day.

And while slow weight loss tends to be more permanent, it's still definitely possible to lose weight fast. But howfast is fast and how fast is safe?

12 Steps for How to Lose Weight Fast Naturally

You could lose 20 pounds of water weight your first week. But that's not fat. It takes approximately 3,500 caloriesto add or subtract a pound of body fat. So for each 500 fewer daily calories, you lose about a pound a week.

1. Reduce calories per pound. If you currently eat 2,700 calories a day, by cutting downto 1,200 daily calories, you could possibly lose 3 pounds a week. But never average less than1,000 to 1,200 calories a day.

2. Eat small meals more often. Eating every 2-3 hours helps you keep blood sugar stable,avoid ravenous hunger and make healthier choices.

3. Keep a daily written record. Tracking calories, exercise and emotions in a weight loss journal , keeps you aware, accurate and accountable.

4. Manage time for weight loss. Learning how to lose weight fast, safe and healthy is amajor project that takes time management and focus.

5. Include way more daily fiber. By filling up on high fiber foods that are low in calories,you can satisfy your hunger and feel full on less food.

6. Exercise and be more active. Since physical activity burns calories and muscle burnsmore calories than fat, including exercise and weight training in your lose weight fast plan willhelp you lose weight faster.

7. Drink pure calorie-free water. A high water intake fills you up, carries nutrients to cellsand detoxifies your body. So drink at least 8 cups a day.

8. Choose the healthiest foods . Studies show a low calorie diet is much healthier as long
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as you're eating the healthiest foods. This includes:

Plenty of fresh fruits and vegetables, Good quality low fat, high protein foods , And enough good fats with limited bad fats.

9. Get every important nutrient. If you want to be thin, looking good and feeling good

too, you need to include quality health supplements .

10. Avoid sweet and salty foods. Salt and sugar cause water retention and food cravings.Stick with low sodium and low glycemic foods .

11. Stop feeding your emotions. Hunger is generally not the cause of overeating.Emotions are. So to lose weight fast (or slow) it's absolutely necessary to learn how to stopemotional eating and overeating.

12. Keep your eyes on the prize. On the battleground for how to lose weight fast, it's

"Lose Weight" vs "Eat What I Want." To win the battle, make "lose weight" the strongeropponent through visualization.

And that's it! Now you know how to lose weight fast and safe without pills. But to lose weightfast and healthy you still need to put these 12-steps for how to lose weight naturally intoaction. It works when you do!
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High Fiber Foods List for a High Fiber Diet

Our high fiber foods list for a high fiber diet is vitally important to your health and well being.

The healthy foods high in fiber on this list of high fiber foods makes it easy for you to increasethe high fiber foods in your diet.

Most Americans eat a low fiber diet instead of a high fiber diet. The average is not nearlyenough only about 10 to 13 grams of fiber a day.

For great health, you need 30 to 40 daily grams from fiber rich foods.

The high fiber foods list with fiber content below can help reduce your risk of constipation,diverticulosis, hemorrhoids, high cholesterol, high blood sugar, obesity, colon cancer, diabetesand heart disease. Wow!

List of High Fiber Foods with High Fiber Content

To look and feel your very best, choose wisely from our healthy high fiber foods list and eat ahigh fiber diet of the healthiest fiber rich foods.

HIGH FIBER FOODS LIST with TOTAL FIBER GRAMS (g)Fresh & Dried Fruit Serving Size Fiber (g)

Apples with skin 1 medium 5.0

Apricot 3 medium 1.0

Apricots, dried 4 pieces 2.9

Banana 1 medium 3.9

Blueberries 1 cup 4.2

Cantaloupe, cubes 1 cup 1.3

Figs, dried 2 medium 3.7

Grapefruit 1/2 medium 3.1

Orange, navel 1 medium 3.4

Peach 1 medium 2.0

Peaches, dried 3 pieces 3.2

Pear 1 medium 5.1

Plum 1 medium 1.1

Raisins 1.5 oz box 1.6


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Raspberries 1 cup 6.4

Strawberries 1 cup 4.4

Grains, Beans, Nuts & Seeds Serving Size Fiber (g)

Almonds 1 oz 4.2

Black beans, cooked 1 cup 13.9Bran cereal 1 cup 19.9

Bread, whole wheat 1 slice 2.0

Brown rice, dry 1 cup 7.9

Cashews 1 oz 1.0

Flax seeds 3 Tbsp. 6.9

Garbanzo beans, cooked 1 cup 5.8

Kidney beans, cooked 1 cup 11.6

Lentils, red cooked 1 cup 13.6

Lima beans, cooked 1 cup 8.6

Oats, rolled dry 1 cup 12.0

Quinoa (seeds) dry 1/4 cup 6.2

Quinoa, cooked 1 cup 8.4

Pasta, whole wheat 1 cup 6.3

Peanuts 1 oz 2.3

Pistachio nuts 1 oz 3.1

Pumpkin seeds 1/4 cup 4.1

Soybeans, cooked 1 cup 8.6

Sunflower seeds 1/4 cup 3.0

Walnuts 1 oz 3.1

Vegetables Serving Size Fiber (g)

Avocado (fruit) 1 medium 11.8

Beets, cooked 1 cup 2.8

Beet greens 1 cup 4.2

Bok choy, cooked 1 cup 2.8

Broccoli, cooked 1 cup 4.5

Brussels sprouts, cooked 1 cup 3.6

Cabbage, cooked 1 cup 4.2


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Carrot 1 medium 2.6

Carrot, cooked 1 cup 5.2

Cauliflower, cooked 1 cup 3.4

Cole slaw 1 cup 4.0

Collard greens, cooked 1 cup 2.6

Corn, sweet 1 cup 4.6

Green beans 1 cup 4.0

Celery 1 stalk 1.1

Kale, cooked 1 cup 7.2

Onions, raw 1 cup 2.9

Peas, cooked 1 cup 8.8

Peppers, sweet 1 cup 2.6

Pop corn, air-popped 3 cups 3.6

Potato, baked w/ skin 1 medium 4.8

Spinach, cooked 1 cup 4.3

Summer squash, cooked 1 cup 2.5

Sweet potato, cooked 1 medium 4.9

Swiss chard, cooked 1 cup 3.7

Tomato 1 medium 1.0

Winter squash, cooked 1 cup 6.2

Zucchini, cooked 1 cup 2.6


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Soluble Fiber & Insoluble Fiber Foods List

Healthy soluble fiber and insoluble fiber foods are essential to your health and well being.

And you can get your optimum fiber amounts of soluble fiber and insoluble fiber foods high infiber with this great high fiber foods list.

The bulk from both soluble fiber and insoluble fiber foods high in fiber can help prevent andalleviate constipation, diverticulosis and hemorrhoids.

Fiber also fills you up faster and for longer to help manage your weight.

Plus high fiber foods can improve your digestion, reduce cholesterol, lower blood sugar,remove harmful toxins, decrease the risk of breast and colon cancer and help prevent andtreat diabetes and heart disease.

Healthy Soluble Fiber and Insoluble Fiber Foods

Soluble fiber dissolves easily in water, forming a gel-like substance that slows digestion,softens stools and improves elimination.

Insoluble fiber doesn't dissolve in water, but passes directly through the digestive systempretty much intact. Insoluble fiber increases stool bulk, keeping bowel movements regularand eliminating constipation.

Soluble Fiber and Insoluble Fiber Foods List with Fiber Grams (g)

Fresh & Dried Fruits Serving SizeSolubleFiber (g)

Insoluble Fiber (g)

Total Fiber(g)

Apple, with skin 1 medium 4.2 1.5 5.7

Apricots, dried 4 medium 1.8 1.7 3.5

Banana 1 medium 2.1 .07 2.8

Blackberries 1/2 cup 3.1 .07 3.8

Blueberries 1 cup 1.7 2.5 4.2

Figs, dried 3 medium 3.0 2.3 5.3

Grapefruit 1/2 fruit 2.4 0.7 3.1

Kiwi fruit 1 large 2.4 0.8 3.2

Orange 1 medium 2.1 1.3 3.4

Pear 1 medium 0.8 3.2 4.0

Plums 2 medium 1.2 1.0 2.2


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Prunes, dried 4 medium 1.3 1.8 3.1

Raspberries 1/2 cup 0.9 2.3 3.2

Strawberries 1 cup 1.8 2.6 4.4

Nuts, Seeds & Beans Serving SizeSolubleFiber (g)

Insoluble Fiber (g)

Total Fiber(g)

Almonds, raw 1 ounce 0.7 3.5 4.2

Black beans, cooked 1/2 cup 3.8 3.1 6.9

Black-eyed peas, cooked 1/2 cup 2.2 1.9 4.1

Flaxseeds 2 tbsp. 2.7 2.1 4.8

Garbanzo beans, cooked 1/2 cup 1.2 2.8 4.0

Kidney beans, cooked 1/2 cup 2.9 2.9 5.8

Lentils, cooked 1/2 cup 2.8 3.8 6.6

Peanuts, dry roasted 1 ounce 1.1 1.2 2.3

Pinto beans, cooked 1/2 cup 5.5 1.9 7.4

Psyllium seed husks 2 tbsp. 7.1 0.9 8.0

Sesame seeds 1/4 cup 0.7 2.6 3.3

Split peas, cooked 1/2 cup 1.1 2.4 3.4

Sunflower seeds 1/4 cup 1.1 1.9 3.0

Walnuts 1 ounce 0.6 2.5 3.1

White beans, cooked 1/2 cup 3.8 0.4 4.2

VegetablesServing Size Soluble

Fiber (g)Insoluble Fib

er (g)TotalFiber(g)

Artichoke, cooked 1 medium 4.7 1.8 6.5

Asparagus, cooked 1/2 cup 1.7 1.1 2.8

Broccoli, raw 1/2 cup 1.3 1.4 2.7

Brussels sprouts, cooked 1 cup 1.7 1.9 3.6

Carrot, raw 1 medium 1.1 1.5 2.6

Green peas, cooked 1/2 cup 3.2 1.2 4.4

Green Beans, cooked 1/2 cup 0.8 1.2 2.0

Kale, cooked 1 cup 2.1 5.1 7.2

Lima beans, cooked 1/2 cup 2.1 2.2 4.3


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Okra, cooked 1/2 cup 3.1 1.0 4.0

Potato with skin 1 medium 2.4 2.4 4.8

Soybeans (edamame) 1/2 cup 2.7 2.2 4.9

Squash, summer, cooked 1/2 cup 1.3 1.2 2.5

Squash, winter, cooked 1/2 cup 1.7 1.4 3.1

Sweet potato, peeled 1 medium 2.7 2.2 4.9

Tomato with skin 1 medium 0.3 1.0 1.3

Zucchini, cooked 1/2 cup 1.4 1.2 2.6

Whole Grains Serving SizeSoluble

Fiber (g)

Insoluble

Fiber (g)

Total Fiber

(g)

Barley, cooked 1/2 cup 3.3 0.9 4.2

Brown rice, cooked 1/2 cup 1.3 0.1 1.4

Millet, cooked 1/2 cup 2.7 0.6 3.3

Oat bran, cooked 3/4 cup 2.2 1.8 4.0

Oatmeal, dry 1/3 cup 1.4 1.3 2.7

Oatmeal, cooked 1 cup 2.4 1.6 4.0

Popcorn, air popped 3 cups 3.2 0.4 3.6

Pumpernickel bread 1 slice 1.5 1.2 1.7

Quinoa (seeds), dry 1/4 cup 2.5 3.8 6.3

Quinoa, cooked 1/2 cup 1.7 2.5 4.2

Rye bread 1 slice 1.9 0.8 2.7

Wheat bran 1/2 cup 11.3 1.0 12.3

Wheat germ 3 tbsp. 3.2 0.7 3.9

Wholegrain bread 1 slice 2.8 0.1 2.9

Whole wheat bread 1 slice 1.6 0.3 1.9

Wholegrain pasta, cooked 1 cup 4.1 2.2 6.3


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Good Food Digestion & Digestive System DiagramGood food digestion begins with a good diet and goes from your mouth to your bottom.But for good food to make you healthy, the digestive system diagram below shows that yourdigestive system must be healthy too.If you start with healthy food and all the parts of the digestive system work well, yourdigestive system will turn that good food into good nutrition. Healthy protein, carbs and fatsbecome healthy energy and immunity.

This means you'll look better, feel better and be much healthier. T

But even with good food, poor digestion cause digestive problems, like gas, heartburn,bloating, bad breath, diarrhea and constipation, or digestive disorders like Crohn's Disease,GERD or irritable bowel syndrome.

How Does the Digestive System Work? The first step to good digestion and relieving poor digestion problems is to know yourdigestive system parts and understand what they do.

Diagram of the Digestive System


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Major Parts of the Digestive SystemAll of the digestive system parts work together for good digestion:

Mouth: Chewing starts breaking down the food and saliva lubricates and begins thedigestive process of carbohydrates.

Esophagus: This simple tube connects mouth to stomach.

Stomach: Here's where the action really begins. Enzymes help digest protein andcause the food to turn into a liquid form.

Liver: As the center of metabolic activity in your body, your liver's main role isproducing bile salts to digest and absorb fats.

Pancreas: This is where a potent mixture of digestive enzymes is made for thedigestion of fats, carbohydrates and protein.

Small Intestine: The last stages of enzyme digestion take place in the small intestine,where almost all nutrients are absorbed.


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Large Intestine: Water from food is absorbed here in the colon. Fermentation alsotakes place and feces are formed.

Rectum & Anus: Feces waste is stored in the rectum until expelled from the bodythrough the anus as a bowel movement.

Prevention of Poor Digestion Problems

Good digestion and the prevention of poor digestion problems often just requires eating morehealthy raw foods and high fiber foods .

Raw fruits and vegetables have plant enzymes that can help with digestion. Choose from thelist of fruits , vegetables list and the list of whole grains to help keep food moving through thedigestive system.

If you still have poor digestion , food-combining may be necessary. Use this food combiningchart at least until you achieve good digestion ..
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Fat Burning Foods that Speed Up Metabolism

Eating the best fat burning foods that speed up metabolism can make it much easier for youto reach and maintain your ideal weight.

But you can't just add the best fat burning foods to your diet and still lose weight.

Research shows it's not just fat burning foods that speed up metabolism. Metabolism is alsoinfluenced by the size and timing of your meals.

So youll need to include all the ways to speed up metabolism naturally.

And eating fat burning foods, combined with all other ways to speed up metabolism, helpsyou burn more calories while you're just sitting at the computer, watching TV or even gettinga good nights sleep.

How to Speed up Metabolism Naturally in 7 Steps

Here are all 7 ways to boost metabolism by shifting your daily routines and eating the best fatburning foods that speed up metabolism naturally.

1. Eat more often. Begin with breakfast and eat at least 4, preferably 5 or 6, meals a day.Every time you eat it revs up your metabolism. On the other hand, skipping or going for longperiods of time without eating causes your metabolism to slow down.

2. Have small mini-meals. Eating small, frequent meals keeps your blood sugar stable,fuels your metabolism and gives you sustained energy. If possible, taper calories to fit yourdaily energy output breakfast would be your biggest meal (but not too big). And your lastmeal of the day, at least 4 hours before bedtime, would be your lightest meal.

3. Choose maxi-metabolism foods. Focus on whole food high fiber carbohydrates for fatburning energy. And countless studies show that good quality protein helps you build leanmuscle and lose fat, so include enough protein at every meal. Also make sure you takenutritional health supplements to get sufficient vitamins, minerals and nutrients.

4. Spice up your dishes. Hot and spicy seasonings, such as chilies, mustard and curry havebeen found to raise metabolism by up to 40% for two or three hours. Just make sure yourspicy dish is not a high calorie meal or you'll undo the fat burning advantage.

5. Drink ice cold water. Water makes up 70 to 80% of your blood and brain, so it's essentialto good health. And now German researchers have found dieters can increase their metabolicrate by as much as 30% by drinking 17 ounces of cold water. Actually, just being coldincreases your metabolism. Your body has to burn about 100 calories to get warmed back upto normal temperature. Plus, thirst is often mistaken for hunger, so staying hydrated can helpkeep you from overeating too.


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6. Switch to green tea. Studies show green tea may speed up metabolism and help burnfat. So consider exchanging your morning cup of java for a mug of green tea especially sinceit's also been shown to be a good source of antioxidants.

7. Get an optimum level of good fats. According to fish oil and weight loss research,certain specific omega 3 fatty acids are important for their fat conversion abilities. Essentialfatty acids are also necessary to keep your thyroid and other hormonal glands working

optimally.

All these fat burning ways and best fat burning foods that speed up your metabolism naturallycan make getting and staying fit much easier. You may also want to learn more about how tobuild muscle to lose fat .

And now you know how to speed up metabolism naturally, its time to get started with fatburning exercises and the top 10 best fat burning foods .
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The Benefits of Exercise and Weight Training

Nowadays most people know the benefits of exercise and the benefits of weight training forheart health, weight loss and to build muscle.

But the benefits of exercise also extend to healthy skin, a better sex life and much more.

These exercise benefits include building more brain cells and helping you to avoid diabetes,cancer and making the wrong kind of body fat.

And on top of it all, a good mood is one of the major exercise benefits.

No matter how well you eat, you can't be truly healthy without the benefits of exercise. Fooddoesn't actually turn into nutrition until its assimilated into your cells and exercise is a veryimportant part of that process.

The Top 12 Weight Training and Exercise Benefits

It's cheap and easy to achieve the benefits of exercise and the benefits of weight training.And even a daily walk can make a huge difference.

So here are the dynamic dozen exercise benefits for you:

1. Helps you to lose weight and stay there. Exercise burns calories - it's that simple. Butyou also speed up metabolism for as long as 12 hours. And studies show regular exercise andweight training can help you lose weight fast and safe , lose more easily and keep it off permanently.

2. Improves your appearance and sex life. By building collagen, exercise providesglowing skin with fewer visible wrinkles. And increased confidence, muscle and fitness lead tobetter sex.

3. Lowers blood pressure and cholesterol. Exercise increases good HDL cholesterol,decreases bad LDL cholesterol, lowers triglycerides and blood pressure and reduces thebuildup of plaque in your arteries.

4. Builds brain cells and improves the mind. Physical activity builds new brain cells. Andresearchers have found that people who exercise regularly have improved memory, betterdecision-making and problem-solving skills, with less risk of dementia like Alzheimer's.

5. Decreases your risk of chronic diseases. Regular exercise has been shown to reduceyour chances of developing osteoporosis, heart disease, cancer, diabetes and many otherhealth conditions.

6. Supports muscle, joints and bone density. Benefits of weight training and other formsof weight-bearing exercise include improved bone density, joint strength and flexibility. Plus
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exercise helps you build muscle .

7. Lowers your risk for developing cancer. Exercise has been shown to help protectagainst developing colon cancer by 3050%, and certain other cancers, such as breast,prostate, uterus and lung cancer.

8. Improves digestion and use of nutrition. While stress interferes with digestion,

physical activity improves digestion and the absorption of nutrients from food. It alsopromotes healthy elimination of toxins through sweat glands and prevention of constipation.

9. Strengthens your lung and heart health. Your heart and lungs become more efficientwith regular exercise, so you can breathe easier and have more energy to do the things youreally enjoy in life.

10. Decreases your risk for type 2 diabetes. Studies show that exercise improves bloodsugar metabolism and insulin sensitivity, reducing your risk for diabetes, diabetes severityand diabetes complications.

11. Increases happiness and reduces stress. Regular exercise causes the release of endorphins (happiness hormones), so it's the perfect natural antidepressant. It improvessleep, decreases stress, anxiety and depression and boosts your mood to help you feel good.

12. Improves your social life and fun factor. If you're moving, it counts so chooseactivities you can enjoy. And since a good social life is important to your health, makeexercise a social event whenever possible.

All these exercise benefits can be yours for just thirty minutes a day!

And the cost, to gain great health and build muscle with the benefits of exercise and benefitsof weight training, is very little. Yet it adds up to a longer, happier, healthier life, with muchless pain and suffering.
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Top 10 Best Fat Burning Foods for Weight Loss

Fat burning foods are often thought to be special herb, spice or caffeine concoctions.

But the best fat burning foods to speed up metabolism for weight loss are the same ones thathelp you build muscle and stay healthy.

Metabolism turns the foods you eat into the energy fuel you need to do everything you do.When fat burning foods speed up your metabolism for weight loss, they cause a higher energycalorie-burning effect.

So what fat burning foods are the best fat burning foods for weight loss?

Not all foods have the same calorie-burning effect. The lowest effect comes from pure fatsand the highest thermic effect is from lean protein.

The 10 Best Fat Burning Foods for Weight Loss

1. Low Fat Plain Yogurt is a good healthy source of protein and calcium. And both havebeen shown to speed up metabolism. One study found that dieters lost twice as much weightwhen they got at least 1,200 mg of calcium a day compared to those who got less calcium.

2. Omega-3 Fish like salmon, besides being an excellent source of protein, has been foundto reduce body fat. Omega 3 fatty acids have also been shown to help burn calories anddecrease appetite.

3. Soy Foods , especially edamame and tofu, are healthy protein foods that help to raisemetabolism and lower your body fat percentage.

4. Poultry , in its leanest form, is one of the best fat burning foods, because your body usesmore calories to digest it. Just make sure to always choose chicken or turkey breast (withoutskin) for best results.

5. Eggs are also an excellent source of balanced protein to help you burn off excess fat andhold onto muscle while youre losing weight.

6. Vinegar uses acid to help your body break down excess fat.

7. Citrus Fruit has been shown to help improve insulin levels to make you feel less hungry.Lemons, oranges and grapefruits are also high in fiber and water and low in calories, which allhelp with weight loss.

8. Chili Peppers , the hotter the better, have been shown to be fat burning foods that can revup your metabolism and help you burn calories.

9. Water-Rich Food , like the healthiest vegetables and healthiest fruit , and even drinking
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lots of water, can help burn fat and lower your BMI.

10. 100% Whole Grains , and other high fiber foods , help keep insulin levels low to boostyour metabolism after a meal. But be sure to stay away from all refined grains, because theycan cause an insulin spike that slows down your metabolism and makes your body startstoring fat.

Are you surprised green tea didnt make the top 10 list of fat burning foods?

Although research published in the American Journal of Clinical Nutrition found green tea withcaffeine can speed up metabolism, to get any significant results youd have to drink way toomany cups a day.

So instead, just stick with a healthy low-calorie diet that includes regular daily exercise andour 10 best fat burning foods for weight loss.

Fat Burning Foods for Weight Loss 5 Step Meal Plan

1. Choose healthy vegetables like broccoli, green beans or salad greens.

2. Combine with high protein foods , such as chicken, fish, yogurt or eggs.

3. Add small amounts of whole grains or starchy complex carbs , like brown rice, rye bread,oats or sweet potatoes, within your calorie needs.

4. Include only a few (1 to 3 a day) high fiber fruits, like grapefruit and other water-rich fruit.And also drink plenty of water in-between meals.

5. Keep calories within a specific limit never less than 800 a day. And include high qualitysupplements to help meet your nutritional needs.

Plus, be sure to use all of the above top 10 best fat burning foods that speed up metabolism,since they're also excellent foods for weight loss.
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basics to loose weight

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