Food helps us to a healthy balance our body, hence it is really important to know about food calories. Today we are discussing the Bangladeshi Low calorie diet chart.
Low-calorie food will help you to lose weight. There is plenty of food item you can choose to have a quality diet chart.
What is Food?
We need food to lead our life. But most of us don’t know about healthy food. I shall try to give you important information regarding healthy food.
Foods provide nutrition support for a creature or organism. Usually, food is a plant or animal origin. Different food items have different nutrients, such as vitamins, Carbohydrates, Fat, Protein and Mineral Salt. It supplies energy to maintain life, or stimulate growth in the organism.
Food can be categorized into two groups:-
- Body preserving food
- Body sustaining food
A body preserving food increases immunity in our body and body sustaining food supply nutrition in our body.
Definition of a Calorie
In general definition, Calorie is a unit of energy. When it is a calorie that measures a certain quantity of energy that we consume from the food and beverages. All of us need this energy to lead our life. Our daily activity which we do is dependent on energy that comes as calories.
If you eat healthy food that provides you calories as energy. Several food items contain calories but all calories are not healthy. For example, Sodas generally referred to as empty calories. That indicates that it doesn’t have nutritional value though it contains calories.
Impact of Calories to gain weight
The food contains calories that provide vital energy. If you eat calories more than your requirement, you will gain weight. High-calorie food increases weight. Extra calories that we eat are stored as body fat. A certain amount of stored fat your body needs to stay healthier. Whenever it is much more than the required level extra calories as fat can cause health difficulty.
Hence, it is important to understand your caloric needs.
To maintain our weight according to our height we have to take low-calorie food. Some general low-calorie foods are fruits, vegetables, all kinds of pulses, salads, cheese, yogurt, carrots, lemon, sweet pumpkin and so on.
The energy level in various kinds of food is different. The 3 macro-nutrient calorie is not the same. The macronutrient calories per gram are given below.
- Protein contains 4 calories per gram
- Carbohydrate contains 4 calories per gram
- Fat contains 9 calories per gram
As fat provides more calories in each gram, hence many healthy eaters avoid that kind of food as much as possible. But a few types of fat is necessary for our body. Polyunsaturated fat can be a perfect example, which is helpful for a healthy heart.
Calories of all types of cooked foods will not always be the same. It relies on the other food ingredient. If you are an average man then you need almost 2500 calories to maintain your health, and 2000 calories to lose almost .5 kg per week.
On the other hand, women need 2000 calories per day to sustain their health, and 1500 calories to lose approximately .5 kg weekly.
Whatever it also depends on many factors. Which include age, weight, height, daily activity level, etc.
Among several low-calorie food items, this Bangladeshi low calorie diet chart will help you a lot to figure out which on the suit for you according to your requirements.
Food Quantity Calorie(kilo calorie)
Red Rice 1 Cup(196g) 218 Red flour bread 1 piece 60-89 Bread 1 slice(29) 77 white flour bread 1 piece 60 Tandoori bread 1 piece 102-120 apx Vegetable Biriyani 1 cup 220 Rice bread without oil 1 piece 105 Soya Milk 1 cup 90 Low fat milk 240 ml 104 Cooked lentils 1 cup (198 grams) 230 Cooked Mung bean 1 cup 212 Egg poach 1 piece(large) 73 Boiled egg 1 piece(large) 78 Fish cutlet 1 piece(120g) 190 Fish Finger 1 piece(57) 158 Prawn fish curry(Bangladeshi) 100g 150 Chicken Tikka Kabab 76g 90 Chicken korma 85.0486 224 Beef Korma 0.5 cup 167 Cow herd kebab 100 g 140 Mutton Korma 1 small cup 143 Mutton keema 1 small bowl 175 Beef Liver, Pan-fried 1 slice 141 Fried Chicken Liver (88grams) 276 Mixed vegetables 140g 45 Spinach fried 1 serving 81.6 Boiled Palong Shaak 1 cup 164 Eggplant filling 1 cup(82g) 20 Potato filling .5 cupq 130 Fried Okra 1/2 cup 87 Alur Dom 1 serving (2 aloo) 212 Tomato sauce 1/4 20 Low fat mayonnaise 1 Tbsp (15g) 15-35 Coffee without sugar and milk 1 Cup 5 apple juice(except sugar) 100 ml 60 Orange juice(except) 1 orange 86 Mixed vegetables and fruit juices 180 ml 70 coconut water 226.796 80 Lemon Juice 1 lemon 22 Cheese of Dhaka 2 tsp 40 Suzy's halwa 30 g 60 Payes 1 serving(s) 141 Plain yogurt 100 61 Chinese Almond 28g 170 Cashew nuts 28g 160 Tropical almond 59.147 g 170 Pistachios 28 g 160 Organic Dates 5 pieces 110 Apple 1 medium 52 Cavendish Bananas 1 (118 g) 105 Guava 100 g 68 Mango 1 cup 60 Nashpati 161 gm 81 Grapes 1 cup 67 Watermelon 1 cup 30 Papaya 1 cup 43 Carrots 1 cup 41 Cucumber .5 cup 8
Losing weight Health Benefits
Losing extra weight may improve several weight-related medical diseases. Such as,
- Reduce the risk of diabetes
- Back pain decrease
- Less chance of heart disease
- Improve blood sugar levels
- Lower the Risk of Stroke
- Reduction of back pain
- Risk of certain cancer decrease
A Specialized doctor can provide in-depth information about health benefits when it’s about losing weight. He can recommend you to a registered dietitian or physical therapist to help you with a suitable weight loss program.
Modest diets are more effective than very-low-calorie diets. If you are committed to losing your weight then healthy eating and regular physical activity are really important.
Benefits of lifestyle losing weight
Except for the medical benefit of weight loss, you will feel the developed lifestyle if you become slim than before. Many people who ever lose weight report different improvement in several areas which include
- More Confidence
- Active social life than before
- Better sleep
- Lower stress
- Mood improvement
- Improved vitality
- Energy improves
From the experience of my personal life, losing weight helps me a lot. Above all of the improvements that given above happen to me.
Lowest calorie vs very low-calorie diet
A low-calorie diet is between 1200 to 1600 calories per day for men & in terms of women the range is about 1000 to 1200. But some dieters take lesser than 1200 calories to lose extra weight faster. A low-calorie diet is slightly better than the very-low-calorie diet to lose weight comparatively.
A very low-calorie diet range is 800 kilocalories or less per day. It doesn’t suit everyone. Take advice from your doctor that if this is appropriate for you. It is not recommended for pregnant or breastfeeding women, and not suitable for teens or children except for any treatment programs. Except for that, it is not OK for the people over 50 & your daily activity will barrier.
In conclusion, if you decrease your daily calorie amount will help you to lose weight. Rather than losing weight, it will reduce the chance of several diseases, also it will encourage you to adhere to the low-calorie diet.
But weight is not the exact thing to measure a person’s health. If you eat unhealthy food with a low-calorie diet it may impact your body, in that case, you will fill ill. That is why it is recommended to take essential nutrients by eating healthy food.
It is not the fact that which weight loss plan did you choose, diet and exercise is a combined package for your rest of life. To manually get the package that will suit you a doctor or dietitian can give you the best diet plan with nutrients dense food.
Discover more: Traditional food of Bangladesh