We all can collectively agree on the fact that a calorie deficit diet is probably the toughest bit of keeping a healthy body inside out. Keeping a healthy weight can prevent obese or overweight people from developing serious health issues ranging from diabetes to heart ailments. Similarly, an underweight person might have to face problems like very low immunity, low energy, physical and mental stress and more. It is advised to maintain ideal body weight to help it function better in order to keep you fit throughout a healthy life.
This was popularly quoted by Sir Hippocrates, “Let food be thy medicine and medicine be thy food”. This is essentially true because if you are eating right, you are already halfway there, taking care of yourself.
That brings us to the key question, how do I exactly manage my weight in the best way possible and on my own? Everybody has been asking this for such a long time and the answer to this is very simple. Only keeping up with weight management might be something for most of us, as this demands consistency and determination from you. Now, let’s have a look at it in detail further in this blog.
Know why and how natural foods like ghee, flax seeds, chia seeds, dry fruits & nuts and more, can help you manage weight and your calorie consumption.
What is a Calorie deficit diet? Do you really need it?
To be honest, managing weight is a puzzle for the majority of us, whose answer lies within calories. They are the main source of fats and energy for the human body. We intake calories every time we eat or drink anything. When we at times overeat high-calorie foods, our body tends to store the excess in the form of body fats. If we continue overeating, it might lead to gaining a significant amount of weight. Likely, if we eat less than what our body needs, meaning fewer calories and energy than what is required. In both circumstances, it may eventually lead to health problems.
A healthy diet basically means making appropriate changes in our daily eating habits by looking at the current daily calorie consumption. Generally, the recommended calorie intake is around 2000 for women and 2500 for men. Although this might differ from person to person, so make sure you identify the correct calorie consumption specifically for your body.
What should I eat for ideal Calorie consumption?
The calories in our diet are from three macronutrients - carbohydrates, fats, and proteins. They provide the energy that we need in order to function and live. There are multiple factors that affect the recommended calorie intake, such as height, weight, age, and gender. Look at some natural foods to consider when determining your calorie needs, which can be consumed by anyone irrespective of the above factors.
Pulses: They contribute significantly to the daily requirements of protein and fibre. At the same time, they are low on fats and are readily available. Pulses and legumes like Green gram, Urad Dal, and Chana Dal are one of the highest fibre foods and are saturated fat-free.
100 grams of cooked lentils contains 116 calories (kcal), 9.02 g of protein, and 0.38 g of fat.
Seeds for Weight loss: They are an excellent source of energizing calories, fibre, monounsaturated fats and polyunsaturated fats, vitamins, minerals and antioxidants. If seeds are consumed as a part of our daily eating habits, they may help reduce blood sugar, cholesterol and blood pressure.
100 grams of Seeds contain calories ranging from 450-600 (kcal), 15-20 g of protein, and 40 g of unsaturated fats.
Pure Ghee: Our Desi Ghee is considered to be one of the richest sources of healthy fats and nutrition. These healthy fats increase lean body mass meanwhile reduce excess fat. It is also said that ghee provides your body with extra energy by mobilizing and burning fat cells.
100 grams of Pure Desi Cow Ghee contains around 900 calories, 0 g of protein, and 100 g of healthy fats.
If you are finding it difficult to get your hands on the purest and most natural food products covered in this blog, try Himalayan Natives, we provide you with the goodness of health and nature without adding any preservatives.
Brown Rice for weight loss: It is known to have fewer carbs, and calories than white rice and is enriched with essential minerals and nutrients. Hence, considered a better alternative to white rice for weight loss diets and meals.
100 grams of Brown Rice contains 111 calories, 2.6 g of protein, and 0.9 g of unsaturated fats.
Coconut Oil: Virgin Coconut oil packs a serious punch of fats, calories and nutrition. That is why it is advised to consume it in moderation or else it can lead to weight gain. It's full of fatty acids that are needed by your body which helps improve cognitive function, metabolism, and hair and skin health.
100 grams of Coconut oil contains 862 calories, 0 g protein, and 100 g of fats.
Dry Fruits & Nuts:They are one of the best options for managing weight the right way. They are full of unsaturated fats that provide healthy calories to our daily diet. Dry fruits & Nuts are also known to be rich in micronutrients which help our body to produce energy and boost immunity. Dried fruits, such as dates, prunes, and raisins have abundant calories, making them great options for healthy weight gain.
100 grams of Dry fruits & Nuts mixture contains 704 calories, 22.6 g of protein, and 50.5 g of fats.
You can easily support your weight loss or weight gain goals by consuming enough protein and fibre from several sources, guiding your portions and not drinking extra or fewer calories than required. Physical activities are a must, while sufficient sleep is the key to maintaining good health and successful weight control.
If you like what you just read, and are up for some more healthy weight loss tips and insights. Have a look at this interesting blog: The Best Healthy Snacks for Weight Loss: 5 Delicious Options.
We hope this weight management guide will help you manage and create a calorie deficit diet that suits your body. Just focus on balancing the number of calories you consume through food and drink with the number of calories you should burn by doing physical activities.
Additionally, your daily diet is much more than just an ordinary fuel to think well, do physical activities and make your body function. An ideal diet plan should contain all macronutrients, vitamins, and minerals that have a positive effect on human health.
If you find any of this useful, we are sure you would love to sneak peek at our Instagram post for more healthy content.