Benefits Of Low-Calorie Foods | Indian Low-Calorie Diet For Weight Loss

Reducing calorie intake on calories doesn’t mean you have to constantly feel hungry or unsatisfied between meals. Here's a complete list of low-calorie fruits, veggies to pick from. This article also lists the best Indian dishes that can be consumed when you are on a low-calorie diet.

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A low-calorie diet refers to restricting your intake to 1,200 to 1,600 calories per day (men), and 1,000 to 1,200 calories (women). Some people choose to go on a very low-calorie diet for rapid weight loss, consuming only 800 calories a day. This type of diet includes special foods such as shakes, bars, or soups to replace meals and for added vitamins. Very low-calorie intake in the diet can help a person achieve a weight loss of up to 2 to 3 kg per week. Further, negative-calorie foods burn more calories than they provide. This refers to foods that are already low in calories and actually end up in a calorie-deficit upon digestion. This happens because, in order to digest them, your body uses energy.

Benefits of low-calorie foods: Foods that can be included in your daily routine without any worries, which are quite healthy for you. 

Benefits Of Low-Calorie Food Consumption  

  • A longer, healthier life  
  • Higher levels of physical activity  
  • Lower rates of cancer (research still underway)
  • Less age-related degeneration of the brain  
  • Improved reproductive performance  

Low-Calorie Foods You Can Eat Every Day

Foods that can be included in your daily routine without any worries, which are quite healthy for you. 

1.Apples  

Apples contain very low calories, which is around 50 calories per 100 grams. The pectin fiber in apples helps lower the body’s absorption of excess dietary fats. The presence of fiber in apples leaves you feeling fuller for longer and prevents you from overeating. In the longer run, it helps in weight loss.

Also Read: Super Foods To Reduce Belly Fat | Intermittent Dieting:

2. Cucumber  

Cucumber is just 16 calories per 100 grams. This veggie is full of minerals, vitamins, and electrolytes and is extremely hydrating. It also helps in maintaining the body’s water balance during summer.  

3.Oatmeal  

Oatmeal is full of fiber, it’s an excellent food to keep you away from overeating without packing in many calories. 100 grams of oatmeal possess about 68 calories that make it an ideal food for weight loss.  

4. Eggs  

Eggs are one of the best sources of bioavailable protein and contain bare minimum calories. 100 grams contain just 52 calories.  

Also Read: Protein Rich Foods: Benefits, Side-Effects And Easy Dishes To Eat Everyday

5. Celery

Containing about 16 calories per 100 grams, celery is amongst the highest-ranking negative calorie foods. Its green leaves are packed with fiber, celery is also rich in vitamin A, vitamin C, and folate.  

Also Read: Benefits Of Cranberry Juice: Beyond UTI And Vitamin C

6. Beets 

Beets are root vegetables that typically have a deep-red or purple color. One of the most researched benefits of beets is its potential to lower blood pressure.  

7. Broth 

There are many varieties of broth, including chicken, mutton, and vegetable. It can be eaten alone or used as a base for soups and stews.  

8. Cabbage 

Cabbage is a vegetable with green or purple leaves. It’s a common ingredient in slaws and salads. Fermented cabbage is known as sauerkraut.  

Benefits of low-calorie foods: You just have to Simply keep track of the number of calories of food that you take in a day and restricting your intake as required daily.

9. Broccoli  

Broccoli is one of the most nutritious vegetables on the planet. It’s a member of the cruciferous family of vegetables and may help fight cancer. 

7. Grapefruit  

Grapefruits are one of the most delicious and nutritious citrus fruits. They can be enjoyed on their own or on top of yogurt, salad or even fish.  

8. Kale  

Kale is a leafy green that has gained popularity in recent years for its impressive nutritional benefits.  

9. Lemons and Limes  

The juice and zest of lemons and limes are widely used to flavor water, salad dressings, marinades, and alcoholic drinks.  

10. Papaya 

Papaya is an orange fruit with black seeds that resembles a melon and is typically grown in tropical regions.  

11. Strawberries  

Strawberries are an extremely popular fruit. Strawberries are very resourceful and can be consumed in breakfast dishes, salads, and baked goods.

12. Tomatoes  

Tomatoes are one of the most popular vegetables in the world. They can be served raw, cooked or pureed in a tomato sauce. 

13. Watermelon 

 As its name suggests, watermelon is a very hydrating fruit. It tastes delicious on its own or paired with fresh mint and feta.  

14. Low-Calorie Beverages: Coffee, Herbal Tea, Water, Carbonated Water

Some beverages are very low in calories, especially when you don’t add anything to them.  

15. Radishes 

Radishes are crunchy root vegetables with a somewhat spicy bite.  

16. Onions  

Onions are a very common vegetable. Varieties of onions include red, white and yellow, as well as spring onions.  

Benefits of low-calorie foods: Containing about 16 calories per 100 grams, celery is ranked among the negative calorie foods.

17. Carrots  

Carrots are a rich source of Vitamin A. They are available in various colors like orange, red, white, purple or yellow.

The Side-Effects Of Lack Of Calories 

1. Gallstones 

Consistently low intake of calories over time can lead to rapid weight loss. Although this might sound ideal to those who are not happy with their weight, losing a large amount of weight in a short period of time may decrease the gallbladder’s ability to release bile. This can lead to the formation of gallstones, hardened deposits of the digestive fluid in your gallbladder characterized by severe pain, yellowed skin, and a high fever and chills.

2. Immunity  

Severe calorie restriction may result in an iron deficiency and low protein levels that may affect your immune system’s ability to fight off colds or any other serious illnesses.  

3. Menstruation and Pregnancy  

When women don’t consume enough calories which are required by their body, that results in an irregular menstrual cycle. When menses stop, your risk of bone loss is accelerated due to a lack of estrogen and poor nutrition including low levels of calcium, increasing the risk for osteoporosis and broken bones.  
Women who eat too few calories during pregnancy can increase the chances that the baby will experience delayed growth and development, or have damaged organs and be prone to obesity later in life, in severe cases.  

4. Metabolism and Weight Loss 

Eating too less of the calories can make your body think it’s starving and actually lose metabolism-boosting muscle and hold onto fat instead, stopping your weight-loss efforts. It causes your metabolism to slow down overall and can make it harder to lose weight in the future.  
 
A low-calorie diet should be preferred over a very low-calorie diet. Less extreme diets are easier to follow, they disturb normal daily activities less, and are less risky if you’re over 50 years or have health problems. People who follow a very-low calorie diet, have more chances of gallstones.

Also Read: Lose Weight In 7 Days: An Extreme Weight Loss Diet

Keep in mind that most diets only work when you are healthy and make healthy lifestyle choices at the same time, including increasing daily exercise and being regular with it.
 

Pros And Cons Of A Low-Calorie Diet Containing Low-Calorie Foods

 Pros Of A Low-Calorie Diet

 The beauty of a low-calorie diet is that it is not at all complicated to follow. As long as you can measure your food portions and add and subtract according to your needs you should be fine. You just have to simply keep track of the number of calories of food that you take in a day and restricting your intake as required daily. Measuring utensils, a pad of paper, and a pencil, or for the math impaired, a calculator, is all that is needed to begin your journey of losing weight with the help of a low-calorie diet!
 
Another advantage of low-calorie diets is that there aren’t any foods that are restricted to have or need to be avoided when counting calories which is not the case in a low-calorie diet. It’s all about the total daily calories that are monitored, not the specific type of food. If you want a scoop of ice cream, you can enjoy it. However, you’ll have 300 fewer calories for your other meals and snacks in order for you to accomplish your low-calorie diet plan for that day. 

Cons Of A Low-Calorie Diet

Choosing your food choices cleverly and carefully based on numbers may reduce the calories you consume could be a great task, but if you are eating a particularly low-calorie junk food diet, there is a possibility of the weight coming off, but it could be bad for your health. A low-calorie diet isn’t a healthy diet by itself, especially when continued over a period of time.
 
Another thing that should be taken care of about low-calorie diets is that if you become overly devoted to calorie counting and reduce your calories, you could be compromising your health and maybe missing out some of the essential nutrients, such as calcium and iron, etc.  

The third thing to worry about when the diet is not followed in a proper way is that consuming a very low-calorie diet can cause weight loss to occur too rapidly but it may make you feel fatigued and nauseous, cause constipation, and can also give away to the formation of gallstones. 

benefits of low-calorie food: make you meal colorful as it demotes its healthy content.

 Some Low-Calorie Indian Dishes

  1. Buttermilk: It is a healthy option as it is low in fat and helps indigestion. It is rich in potassium, calcium, phosphorus and Vitamin B12. Calorie in one glass buttermilk: 32 calories 
  2. Ragi dosa: Made from superfood, ragi, ragi dosa is a famous South Indian dish. Ragi is beneficial for weight watchers. It is high in fiber and has monosaturated fat. Calorie in one ragi dosa (with less oil): 85 calories in one dosa 
  3. Oats idliThough it originates from South India, idlis are loved by everyone. Ideally, idlis are prepared from rice batter or some time even from Rava batter. But to make idli healthier, you can try and make it from oats. Idli prepared from oats is a great option to start your day with. Calorie in 2 idlis: 52 calories 
  4. Chicken tikka: More popular among the foreign tourists, chicken tikka is tasty along with many health benefits. But again, while preparing tikka, try to use fewer spices and oil as possible. Calorie in 6 tikka: 270 calories 
  5. Dal tadka (The famous yellow dal): The arhar dal is cooked in almost every Indian household and is enjoyed with rice even by small children. Dal is rich in protein and is easy to digest. People also use this dal to make porridge. Calories in one bowl dal: 120 calories 
  6. Papad: There is no doubt that papad when deep-fried in oil is more delicious to have. But if you want to be healthy, ditch this deep-fried papad and instead microwave it or directly put it on the flame. These microwaved papads are any day healthier and crispier. Calories in 1 papad: 55 calories 
  7. Tandoori rotiPrepared from whole wheat and baked in a clay oven tandoori rotis make a good combination with any Indian curry. The way the tandoori roti is prepared gives it a distinguished taste. Calories in 1 tandoori roti: 100 calories 
  8. Tandoori chicken: When prepared with fewer spices and less oil, tandoori chicken is a healthy option due to the way it’s prepared in clay oven. Calories in one piece: 275 calories 
  9. Mix vegetable curries: Mixed vegetable is one of the best and easiest options to cook. Mixed vegetables give you the choice to select the vegetables you like and make your own new type. 
    Point to be noted: Prepare it in one tbsp of oil and minimum spices. 
    Calories in one bowl of mix vegetable curries: 100 calories approximately in 100 grams 
  10. Fish curries: India is a country surrounded by seas and that is why we have a variety of dishes prepared from local fish. You must avoid preparing fish in a large amount of oil and spices. Calorie intake: 325 calories for a small bowl. 
  11. Sprout salad: Sprouts are high in fiber and make a healthy snack for weight watchers. In order to add taste to sprouts, you can add a drop of lime with some salt. You can chop and add your choice of veggies to make it more delicious. Calories in 100 grams sprouts: 95 calories 
  12. Raita: Raita may be of any type cucumber, bottle guard or onion in all the forms it is a great way to cool the digestive tract after the dinner/lunch. Calories in small bowl of raita: 42 calories 
  13. Palak paneer: Paneer is a healthy dairy product and palak is rich in iron. People who don’t like palak still love to consume it in this form. 
    Calories in one bowl: 190 calories. 
  14. Rasam: Again, a famous South Indian dish prepared by the use of several Indian spices. Calories in a small bowl: 60 calories 
  15. Dhokla: Prepared from fermented ground flour dhokla is a top favorite Gujarati dish. The fermented ground flour is steamed to prepare dhokla. Calories in one piece of dhokla: 25 calories 
  16. Lemon rice: Lemon rice is a hot favorite among all. Calories in one small plate: 185 calories 
     
benefits of low calorie foods: green is always good.

Reducing calorie intake on calories doesn’t mean you have to constantly feel hungry or unsatisfied between meals. Eating a wide variety of filling foods with plenty of protein and fiber and other nutrients can fight cravings and decrease hunger to make weight loss easier than ever.

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