Rice and Chapati – Cut them to Lose Weight

You already know about SAAOL diet for “Prevention and Reversal of Heart Disease”. It basically has five components – avoid animal foods (for Cholesterol reduction); Zero Oil Diet (for Triglycerides reduction); take plenty of Fiber (Fruits and Vegetables) and Antioxidants (Vitamin A, C, E); and lastly to maintain optimum weight (about BMI of 24-25). There are about 2.5 lacs patients got treatment from SAAOL. One type of complaint that SAAOL’s doctors face very commonly is “Doctor, I am not able to lose weight” or “Doctor, I am losing too much weight”.
Our body’s weight mainly depends on the calorie consumption through food intake. Most of us lead a sedentary life and for calorie burning, all we require is 30-40 minutes of walk. Including this our body can burn about 1600 we keep on losing weight.
There are “two high-calorie foods” namely Wheat and Rice. Anything made with rice, wheat and other cereals grains (like Corn, Jowar, Ragi) have very high content Carbohydrates and thus have very high calories. So, those who want to lose weight must minimize the intake of these items. But those who have low weight should eat more of these high-calorie foods to increase their weight.

Most common high-calorie food items which are in this category. Please cut them down if you want to lose weight.
Common Rice Preparation: Rice, Flattened Rice (Poha), Idli, Uttapam, Khichdi, Pulao.
Common Wheat Preparation: Bread, Noodles, Vermicelli, Dalia, Chapati, Tandoori Roti, Suji.

There are also some “Low-Calorie Foods” items which can be used to fill up the stomach so that you are not hungry.

1.) Green Salads: Salads has many advantages not only they are low in calories, they will fill you up and keep energy level high as the main constituents of Green Salad is water around which the small amount of fibre and carbohydrates
2.)
Green Leafy Vegetables: All the green leafy vegetables are a good source of minerals and vitamins but very low in calories.
3.) Fresh Vegetables: Except for root vegetables, all others are low in calories.
4.) Vegetables Soup: homemade soups are a healthy eating plan. Soups are mainly water, a small amount of vegetables. Thus the combination will further result in low calories.
5.) Juices: Fresh fruits’ juices are very rich source of antioxidants but low in calories. 80 ml juice contain 50 calories (approx).
6.) Fresh Fruits: Except four fruits i.e. Mango, Sapota, Banana, Grapes, all the other ones are low in calories, with lots of antioxidants.
7.) Low-Calorie Drinks: These drinks has dual benefits, they are low in calories, as well as refreshing and soothing. Like Buttermilk, Rasam, Jaljeera, Mango Panna, Papaya Chill.
8.) Bottle Gourd: Being low in calorie, it is also highly recommended for digestive problems, acidity, indigestion and ulcers also.
9.) Skimmed Milk: In comparison to whole milk; it is very low in fat (0.1%) thus calorie amount is low, that is 29 calories per 100 ml; low fats will further help in absorption of calcium in the body that can easily burn fat from fat cells.
10.) Sprouts with Salad (25 gm + 75 gm): Sprouts are considered as wonder foods. They rank as the freshest and most nutritious of all vegetables available to human diets.