WEIGHT LOSS BY CUTTING CALORIES IN OUR FOOD.
There are two we can tackle the problem of obesity. One – we keep on moving our muscles and consume more calories (thus requiring 2000 or so calories per day) and the second – we understand the concept of calories and modulate our food intake in such a way that we land up consuming fewer calories. Both ways are able to produce a shortage of calories in our body and utilize our fat storage.
Think of the first way – exercising and waling. About 30 minutes of walk – time taken out from your busy schedule – will consume about 200 calories. Good enough for your body’s vitality as well. But only 300 calories in one hour! It may be very difficult for anyone to spare more than this on daily basis – especially in today’s hectic schedule.
The second concept is reducing the intake of calorie in our food. With little knowledge and guidance, it is very easy to reduce 400-500 calories in your food. Let’s understand how.
In the whole of the world, there are a million varieties of foods and preparations. In every part of the country, the food habits differ. Look at the number of cookbooks and add up the total number of recipes- it will definitely touch a million. But scientifically all food recipes contain only three elements which can provide calories. They are carbohydrates (most of the calories come from here), proteins, and fats (which have very high calories content in small volume). There are other four components of food which do not gives calories but give vitality to the body and these are – minerals vitamins, water, and fiber.
Since only carbohydrate, protein, and fat give calories, they can modulate our intake of calories. So let us discuss which of these can be cut in the diet to reduce calories.
The basic job of carbohydrates is to provide calories and they are not stored in the body. They break down to form mainly glucose molecules which are absorbed from the intestine and go to the bloodstream. Each of our cells can easily consume this glucose and produce calories- so once the blood level of glucose is maintained, our body can break down this glucose at ease. One gram of glucose or carbohydrates provides about four calories. apart from maintaining the blood glucose levels, carbohydrates do not serve any major purpose except that if calories are more than adequate our body can convert this glucose to ft and store them in the fat cells.
Proteins also provide four calories per gram and they are very useful to our body. Protein breaks down into amino acids which, in turn, form most of our muscles, digestive enzymes, and hormones. So protein is very important components of our food and can not be avoided.
The third component of the food which provides calories is fats. They are the very rich source of calories – one gram can provide us with nine calories. It is this date which causes heart disease like high blood pressure (hypertension) and diabetes. These four diseases are now rampant all over the world and have become the cause of agony of mankind. Except for the formation of cell walls and some hormones – for which only a tiny amount of fats is required – fat serve no major purpose in our body. To my mind fats are the devil, the rogue or the bad food. We should take only the minimum and avoid the killer diseases. But unfortunately fats are being consumed in huge amounts in all countries – because most methods of cooking and food preparations, so far, use huge amounts of fats. Butter, cream, ghee and oils are used indiscriminately in every food.
In this boo,k we want to break this wrong way of cooking. Ninety percent of our foods can be made without a drop of oil and the taste will be intact. We must know how to make all the foods without the addition of extra fats while cooking. Nature has provided adequate amounts of fats in every food – which can take care of our minimum fat requirement. Thus we will call this diet”Zero oil diet”.
What about the intake of carbohydrates? Yes, carbohydrates are allowed – for those who are overweight you have to consume low-calorie carbohydrates (we call the Rupees-20 notes See text in calories counting section). Those who are normal weight can consume any carbohydrates in any amount. To help people to have a variety of food items thousands of delicious recipes have been developed all without any oil. The taste will not be compromised.
Another aspect of this diet revolution is the development of a simple method of counting whatever calories you consume. Everyone educated or not – can understand this counting system and can make out the calories content of their breakfast, lunch, snacks, and dinner. It’s like counting money when you spend. All the foods have been categorized into four groups- Rupees 20 notes, Rs. 50 notes, Rs. !00 notes and Rs. 300 notes. These are approximate measures of the foods that we eat. By understanding the content of the food people can place any food, that they eat, in any of these categories. Thus they can approximately count the calories that they are consuming.
Once the understanding of the calories develop – people can choose what food they should eat so as for as to maintain thier weight in the optimum. Those who want to lose weight must give preference to the Rs. 20 and Rs. 50 foods and start avoiding Rs 100 and Rs. 300 notes. On the other hand, people who want to gain weight can consume Rs. 100 notes. The Rs. 300 note foods are almost banned for everyone. For other countries of the world, this Rupees can be replaced by dollars or pounds or the local currency.