Weight Lose

Bangladeshi low calorie diet chart

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Bangladeshi low calorie diet chart

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 of 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 the 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 are 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 difficulties.                                                                       

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.

Calorie Requirement

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 other food ingredients. 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 one the suit for you according to your requirements.

FoodQuantityCalorie(kilo calorie)
Red Rice1 Cup(196g)218
Red flour bread1 piece60-89
Bread1 slice(29)77
white flour bread1 piece60
Tandoori bread1 piece102-120 apx
Vegetable Biriyani1 cup220
Rice bread without oil1 piece105
Soya Milk1 cup90
Low fat milk240 ml104
Cooked lentils1 cup (198 grams)230
Cooked Mung bean1 cup212
Egg poach1 piece(large)73
Boiled egg1 piece(large)78
Fish cutlet1 piece(120g)190
Fish Finger1 piece(57)158
Prawn fish curry(Bangladeshi)100g150
Chicken Tikka Kabab76g90
Chicken korma85.0486224
Beef Korma0.5 cup167
Cow herd kebab100 g 140
Mutton Korma1 small cup 143
Mutton keema1 small bowl175
Beef Liver, Pan-fried1 slice141
Fried Chicken Liver(88grams)276
Mixed vegetables140g45
Spinach fried1 serving81.6
Boiled Palong Shaak 1 cup164
Eggplant filling1 cup(82g)20
Potato filling.5 cupq130
Fried Okra1/2 cup87
Alur Dom1 serving (2 aloo)212
Tomato sauce1/420
Low fat mayonnaise1 Tbsp (15g)15-35
Coffee without sugar and milk1 Cup5
apple juice(except sugar)100 ml60
Orange juice(except)1 orange86
Mixed vegetables and fruit juices180 ml70
coconut water 226.79680
Lemon Juice1 lemon 22
Cheese of Dhaka2 tsp40
Suzy's halwa30 g60
Payes1 serving(s)141
Plain yogurt10061
Chinese Almond28g170
Cashew nuts28g160
Tropical almond59.147 g170
Pistachios28 g160
Organic Dates5 pieces110
Apple1 medium52
Cavendish Bananas1 (118 g)105
Guava100 g68
Mango1 cup60
Nashpati161 gm81
Grapes1 cup67
Watermelon1 cup30
Papaya1 cup43
Carrots1 cup41
Cucumber.5 cup8

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 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 improvements 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 are 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 a 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 is 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 feel 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 the 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

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