How to minimize calorie intake without eating less

In order to lose weight, the basic rule is minimization of calorie intake. However, eating less can be a worrisome and uncomfortable idea for anyone of us. Being empty stomach for a long time can be bad for health too especially for people who have gastric problems like gastritis and ulcers.

There is a misconception that weight loss is possible only if you keep yourself empty stomach. There are techniques by which you can eat full stomach and still lose weight. In order to understand this technique, it is important to differentiate high-calorie foods and low-calorie foods.

High-calorie foods include sugar, chocolates, breads, rice, pasta and fatty foods (oil, dairy). Even small quantities of these foods have high calories:

• Sugar (50 calories in one table spoon)
• Chocolate bar(550 calories in 100 gram)
• Cooked Rice (200 calories in 1 cup/150 gram)
• Pasta(200 calories in 1 cup/150 gram)
• Oil (120 calories in 1 table spoon)
• Milk(150 calories in 1 cup)
• Cheese (400 calories in 100 gram)

Low-calorie foods include vegetables, salads and fruits:

• Spinach (23 calories in 100 grams)
• Mushroom (22 calories in 100 grams)
• Cauliflower/Cabbage (25 calories in 100 gram)
• Cucumber (15 calories in 100 grams)
• Carrot (40 calories in 100 grams)
• apple (100 calorie in 1 medium fruit)
• Orange (60 calorie in 1 fruit)

As indicated from the list above, in order to minimize calorie intake, one should consume more vegetables, salads and fruits to fill the stomach.

In addition, there is one category of food called high protein diet that should be consumed in adequate quantity each day. Approximately 0.8 gram protein per kg of body weight is required daily. Good sources of protein include beans, chickpeas, and lentils. Enough proteins should be consumed to prevent loss of muscle mass in the body.

Although meat is a good source of protein, it is very high in calorie and therefore should be eaten in moderation ( 250 calories in 100 grams of chicken meat).