CALORIES AND CARBS

Calories simply mean energy. It is just a unit of measurement that measures the amount of energy present in our food and drinks. Everyone needs the energy to survive. Whatever we do either talking, walking, or thinking everything needs energy. Even our internal organs like the heart, kidney, and brain, need energy to function properly. Each and every activity needs energy, and calories are just a unit to measure the energy contained in it. No calories are useful or harmful. When we take it in the required quantity it’s useful for the body and when taken in excess harm our health. Calories include Nutrients which are micronutrients and macronutrients.

Macronutrients: Macronutrients occupies the majority of diets, which we consume in bulk. It includes

• Carbohydrates
• Fats
• Protein

Micronutrients: Micronutrients are those which we consume in small quantities as their body requirement is less. It includes

• Vitamin
• Mineral

Everyone needs a different amount of calories. It depends on the individual body and the work they form on a daily basis. If we intake more calories in comparison to how much we use then our calories are stored in the form of fat and we begin to gain weight.  

 

WAYS TO CALCULATE CALORIES

On average 1800 calories are needed per day. When a person does less heavy work, they need less than 1800 calories; if they do physically, hard work requires more than 2000 calories approximately.

The total daily requirement of fat is 15gm/day, Calcium 600mg/ day, Sodium 1000mg/day, Carbohydrates 300gm/day, Protein 60gm/day & Iron 17gm/day.

1gm fat contains 9 calories & 1gm protein contains 4 calories.

 

 Different foods and their calories contents:

• Brown bread (Two slices) contains 150 calories. 
• Oats (100 gm) contain 389 calories.
• White bread (2 slices) contains 132 calories.
• Sweet potatoes 130 gm contain 112 calories.
• Potatoes (1 medium) contain 163 calories.
• Brown rice (one cup) contains 216 calories.
• White Super One cup contains 206 calories.
• Bulgur (dalia) one cup contains 151 calories.
• Fish - 100gm raw contains 206 calories.
• Chicken 100 gm raw contains 239 calories.
• Egg 2 whole egg contains 155 calories.
• Chickpeas 1 cup boiled contains 269 calories.
• Kidney peas 1 cup boiled contains 225 calories.
• Black eye pea – 1 cup boiled contains 198 calories.
• Mung bean – 1 cup boiled contains 213 calories
• Lentil – 1 cup boiled contains 230 calories
• Quinoa – 1 cup boiled contains 120 calories
• Cheese paneer – 100 gm contains 265 calories
• Yogurt – 1 cup contains195 calories
• Milk – 1cup contains 148 calories
• Butter – 1 tsp contains 102 calories
• Olive oil – 1 tsp contains 119 calories
• Peanut – 2tsp contains 188 calories
• Walnut – 14 medium (1 ounce) contains 185 calories.
• Cashew – 1 ounce contains 157 calories.
• Peanut – 1 ounce contains 567 calories.
• Pistachio – 49 pistachios contain 159 calories.
• Dates – 6 dates contain 120 calories.
• Almond – 24 almond contains 164 calories.
• Avocado contains 322 calories.
• Sweet corn – 1 cup contains 125 calories.
• Dark chocolate – 100 gm contains 546 calories.
• Sweet contains the highest amount of calories. One piece of sweet contains 350 calories.
• Cold drinks contain approximately 250 calories.
• One cup of tea contains approximately 200 calories.
• One biscuit contains 250 calories.
• Lemon contains 11cal per lemon.
• Herbs and spices contain 5cal/ 1 tsp.
• Herbal tea contains 1 cal/ cup.
• Green tea contains 1.8 cal/ cup.

 

Fruits are rich in fiber which improve our digestion and also contain antioxidant, mineral, vitamin, and sugar are also in the form of fructose which doesn’t require much energy for it’s digestion.

Daily Requirements of Fiber in our body

• Man = 30- 38 gm fibre
• Female = 21-25 gm
• Children = 14 – 31 gm per day

 

ZERO CALORIES FOOD

Calories from food provide the energy that your body needs to function and stay alive. When we have our food, our body uses energy to digest that food. Sometimes, on the consumption of some diet, our body spends more calories and energy in digesting the food and extracting all of the good nutrients from them than the total amount of calories the food actually contains. When we eat some such food it burns the same amount of calories then it will be zero-calorie food. Zero-calorie foods mostly contain high amounts of fiber and water content. Zero-diet food is rich in vitamins, and minerals, have antioxidants, and detoxify our bodies.  

 

THERMOGENESIS:

The process of including zero-calorie foods in the diet for weight loss is called THERMOGENESIS.

Following are some fiber-rich and low calories food

Water: It has zero calories. So drinking as much as we can is good for our health.

Apple: 52/100 gm calories

Apples are one of the healthiest fruit on the planet due to antioxidants, vitamins, and minerals. It even contains pectin. Another huge benefit is that apples contain a ton of fiber so if you are not feeling regular in that area apple can give you the push that it needs.

Beetroot contains 37/100 gm calories. It is rich in folate, potassium, magnesium, and iron.

Melon: watermelon contains 30/100 gm calories. Cantaloupe contains 34/100 gm calories. These are very hydrating food full of vitamins and minerals. It also contains antioxidants and boosts our metabolism

Carrots contain 40/100 gm calories. It is essential for our eyesight protection. It is a natural diuretic that helps in digestion and ensures that our body keeps its natural inflammation.

Tomatoes contain 17/100 gm calories. It contains a large amount of vitamin C and other antioxidants to help keep our body ticking. There has a high concentration of lycopene which is a cancer-fighting superhero and helps to defend against heart disease.

White mushrooms contain 20/100 gm calories. It contains a sustainable amount of vitamin D which helps in the absorption of calcium. They also contain vitamin B that improves mood and gives an energy boost that lasts for hours.

Cucumber contains 10/100gm calories. It contains a high amount of polyphenols, and multi B vitamins ( B1, B5, B7 biotin). It also contains water and fiber great for digestion.

 

Cruciferous is good for healthy weight loss. It is full of antioxidant fiber and phytonutrients.

• Broccoli contains 30/100 gm calories.
• Cauliflower contains 31/100 gm calories.
• Cabbage contains 21/100gm calories.
• Brussels sprouts contain 40/ 100 gm calories.

 

Green leafy vegetables contains full of antioxidants, vitamins, and minerals.

• Spinach contains 25/100 gm calories.
• Lettuce contains 16/100 gm calories.
• Celery contains 8/100 gm calories.
• Bathua contains 19/100 gm calories.
• Mustard leave contains 14/100 gm calories.

Eggplant or aubergine: It contains fiber, potassium, vitamin C, and B6. It contains red-blue flavored plant pigmented called anthocyanin which has been found to help with dropping BP. It contains polyphenols, iron, and copper.

 

Benefits of zero-calorie foods

• It helps to boost our metabolism.
• It helps to burn excess fat.
• It is essential to stabilize blood sugar levels.
• It cleanses the liver so that it burns more calories.
• It decreases the level of cholesterol.
• It reduces anxiety and stress.
• It is good for the skin and hair.
• It also enhances mental ability
• It reduces water retention in the body and is anti-inflammatory and improves circulation.

 

CARBS

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Simply, carbs mean carbohydrates. It is a very essential macronutrient present in food. 

Carbs contents in different foods:

• Quinoa, 100 gm cooked contains 21.3gm of carbs
• 1 large orange contains 22 gm of carbs
• 1 medium roti (chapati) contains 22.3 gm of carbs
• Brown bread (2 slices) contains 25 gm of carbs
• Apple (Medium size) contains 25 gm of carbs
• 1 medium potato contains 27 gm of carbs
• Bulgur (1 cup) contains 34 gm of carbs
• 1 cup of rice contains 45 gm of carbs
• Oats (100gm) contain 66.3 gm of carbs
• Lentil (100 gm) raw contains 60 gm of carbs

 

Calories in Banana

200 gm of banana contains 5.2 gm fiber which is 21% of our body requirements. Approximately, banana contains 90 calories in 100 gm banana. It is mainly rich in carbs that provide energy slowly to our body. Mainly people eat bananas during pre and post-workout. It is best for muscle builders. It is one of the most popular foods in the world. It is extremely healthy and contains several important nutrients.  

• Unripe bananas contain more resistant starch.
• The resistant starch content of fully ripe bananas is less than 1%.
• The calories and carbs content of unripe bananas is less than ripe ones.

Some health benefits of banana

• It contains vitamin B6 which helps to build healthy cells.
• It contains fiber which aids in smooth digestion.
• It also contains magnesium which boosts mood.
• It is rich in vitamin C.
• Its smell suppressed the appetite.
• It is diet friendly as it’s easily available.