Cochin Cardiac Club

Health Blog by Dr.Uday Nair


Negative Calorie Foods

Calorie is a unit of energy. The energy can be measured by many methods. The calories in foods depend on their composition and the calorie value of a food is not actually its measured values, but is the average energy of a large number of different samples of the food.
1 calorie = 4.184 joule
1 negative calorie = -4.184 joules
Commonly Calories refer to kilocalories.
1 kilocalorie (kcal) = 4.184 kilojoules (kJ)

Negative calorie foods are foods, which use more calories to digest than the calories food actually contains! Calories from these foods are much harder for the body to use. In other words, the body has to work hard in order to extract calories from these foods. Even though a food may contain equal amount of calories, much less of these calories can possibly turn into fat in negative calorie foods as fewer calories are actually available to the body. This gives these foods a tremendous natural fat-burning advantage.

Consider the facts;
  1. A piece of dessert consisting of 400 Calories (actually 400 kilocalories) may only require 150 Calorie (actually 150 kilocalories) to digest by our body, resulting in a net gain of 250 calories which is added to our body fat !
  2. On the other hand, a 5 calorie raw piece of celery will require much more calories to chew and digest, so resulting in a net loss of calories from our body fat !! It implies that the more you eat, the more you lose weight!!!
Therefore, these foods are said to be good for achieving weight loss naturally without starving.

How it works?

All foods have a nutrient (carbohydrate, fat, protein), caloric (calories) and vitamin & mineral content. Vitamins stimulate living tissues to produce enzymes that breakdown the caloric nutrients of that food.
The foods with negative calorie contain sufficient vitamins & minerals that produce enzymes in quantities sufficient to break down not only its own calories, but additional calories from body in digestion as well. This is called "negative calorie effect".

The Free List of Foods Possessing Negative Calorie Effect

These foods will have maximum benefits when eaten without any empty calorie foods (junk foods). There are several foods such as vegetables and fruits that have negative calorie effect. Some of the foods that can be eaten in generous quantities are: Asparagus, Beets, Carrot, Zucchini, Papaya, Strawberry, Raspberry, etc. Look at the list below.

Free List of Negative calorie Foods

Negative Calorie Vegetables
Beet Root
Hot Chili
Garden cress
Green Beans
Negative Calorie Fruits

Negative Calorie Diet

This diet is based on the fact that in order to lose weight you have to burn more calories than you consume. The diet recommends to eat the foods from the above list. The negative calorie diet (some says it zero calorie diet) is very helpful in fast weight loss. You should know the complete list of the foods requiring your body to "burn" more calories processing them through your digestive system than the actual calorie content of the food itself. This results in your body burning up the excessive stored fat!

If you are looking for easy diet plans to help you lose weight there is one thing you need to remember. The diet plan itself maybe easy to follow along with, however you are still going to need a little bit of discipline with your eating habits otherwise it will just turn out to be another fad diet that hasn't worked for you. Some of the most popular weight loss methods are probably the same information that you have seen presented in different ways whether it be low carb, full on Atkins or just healthy eating, but the key to following these and making them into an easy diet plan is not letting yourself off the hook too often.

Easy Diet Plan in 6 Simple Steps

  1. Make sure you start the day off with some breakfast. Breakfast is the most important meal of the day because it kick starts your metabolism after you have been asleep. If you fail to have breakfast then your body will be sluggish in its efforts to burn off fat.
  2. As well as ensuring you have breakfast you also want to make sure you don't skip meals. Skipping meals can have a disastrous effect on your weight loss efforts in two ways. Firstly your body will think it is being deprived of food and therefore store the fat; secondly if you skip meals, somewhere along the lines your going to become hungry and end out eating snack food which is going to undermine all of your healthy eating plan.
  3. Mix up your food – The surest way for any kind of diet to fail is if you are eating boring monotonous food day in day out, after all who wants to eat cabbage every day? In addition to that make sure the food you eat looks like real food and avoid processed foods at all costs – especially the low fat ones as they are normally extremely high in sugar which is even worse for you.
  4. Boost your metabolism (and your bowels) by drinking hot water with a slice of lemon in it. This is especially good for you first thing in the morning and as an added bonus it helps detoxify your body.
  5. Take your time when you eat. Part of the problem a lot of us have is that we eat our food too fast, and because of this the chemical reaction that goes from our stomach to our brain to tell us we are full does not get triggered properly and we end out overeating. So, taking that into mind make sure you chew your food properly and take your time.
  6. Remember you are human. Look there are times when you are going to want to eat something that you know you shouldn't and if that occurs only once in a while then do it, it will stop you building up a huge craving and then undoing all of the good work that you have done. Just remember though this should be a once in a while treat to yourself and don't let yourself off the hook too much.

As you can see these six steps are the basis of most easy diet plans, the secret to making it all work is you. Be true to yourself, set your weight loss goal, don't set unrealistic expectations or let yourself off the hook too much and you will achieve what you want to.

Diabetes Diet

There is no special "Diabetes Diet" to manage or control diabetes or reversing diabetes. What you have to do is to eat a “balanced” meal plan. People with diabetes can eat and drink just like everyone else. However, they have to be careful about maintaining a good blood glucose level by monitoring your blood glucose frequently. Develop a personal meal plan with your Dietician. The proper meal plan can be a solid foundation for a complete diabetes management and care program.
Diet plays a major role in controlling the diabetes. The main objective of diabetic diet is to maintain ideal body weight, by providing adequate nutrition along with normal blood sugar levels in blood. Consult your dietician who will recommend you the daily intake of calories, carbohydrates, fats, fiber, etc and the food sources good for you.
We often hear that a person with diabetes should avoid sugar and carbohydrates at all cost. This is not correct, most people with diabetes can enjoy their favorite foods, including desserts, if they monitor the calories, carbohydrates and other dietary components and monitor their blood glucose levels regularly.
  1. Avoid western diet, adapt to non-meat non-dairy vegetarian diet.
  2. Schedule regular meal times and maintain a consistent diet to monitor your blood glucose level effectively.
  3. When buying food items, read the food nutrition labels for nutrient contents carefully, particularly their carbohydrate content.
  4. Avoid too much of artificial sweeteners as it can cause gas and diarrhea, according to The American Diabetes Association. replace sugar with sugar substitutes.
  5. Your whole family, with or without diabetes, should eat the same healthy meal plan.
  6. You can make a list of "safe foods" based on how they affect your blood sugar. Test your blood glucose level 1-2 hours after eating.
  7. Do not skip meals. Eat meals at regular times every day. Maintain your eating timings.
  8. If you eat magnesium rich foods, you can lower the risk of developing type 2 diabetes significantly. Magnesium is found in green vegetables and nuts.
  9. 25 - 100 grams of fenugreek seedseaten daily can diminish reactive hyperglycemia in diabetic patients.

Seven Day Diet Regime – Targeting a weight loss of up to 4 Kgs a week

Day 1 [Fruits] 

 Day one of your diet regime will start with all fruits diet. You may eat fruits of your choice and in any quantity. There is no limit. Eat till your stomach is full. In case you don’t find fruits in nearby stores, you can substitute it with packaged fruit juices but avoid fruit juices that have preservatives in it, they don’t really do any good in this case. On day one, you must eat fruits ONLY and don’t forget to drink at least 7 glasses of water.
Note: The only fruit that will not be on your plate is Banana. Every other fruit is ok except banana. Don’t limit it to just one fruit, have as many different fruits you can.

Day 2 [Vegetables]

This is all vegetables day. If you prefer, you may have raw or/and cooked vegetables. Eat as much as you want to, no quantity restrictions. If you want to cook the vegetables, you may do so but avoid using oil while you cook. 7 glasses of water today also.

Day 3 [Fruits and Vegetables]

On day three, you will eat a mixture of fruits and vegetables. No quantity restrictions, eat till you fill your stomach. Also, eat one banana today, just one!

Day 4 [Vegetables, Bananas and Milk]

Today you will eat 6 bananas, 3 glasses of milk and small quantity of vegetables. In the morning, your breakfast will start with 2 bananas and one big glass of milk. You will follow this in the afternoon for your lunch. In the evening eat 2 bananas, eat vegetables and drink one glass of milk.

Day 5 [Rice and tomatoes]

Today you will have one cup of rice, six full tomatoes (medium size) and since you are having lots of tomatoes, drink 10 glasses of water today.

Day 6 [Rice and Vegetables]

One cup of rice and raw/cooked vegetables of your choice. It’s recommended that you eat rice in the morning and for rest of the day, eat vegetables.

Day 7 [Fruits, Vegetables and Rice]

On day seven, eat fruits, vegetables and 1 cup of rice. You may substitute fruits and vegetables with juices as well, but that is to avoid.
This diet regime works well by burning more fat than accumulating it and since it avoids all sorts of food items that eventually gets converted to fat to become a part of your body, the weight loss is faster and harmless.

Frequently asked doubts about diets.

Does diet and exercise help lose weight?

Yes! A diet that’s rich in proteins and vitamins but low on carbohydrates and fat helps you stay fit. Low carb diet helps reduce the excess fat from your body but it’s a gradual process and you must not expect to lose weight overnight. Exercising regularly helps burn calories and fat in your body and keeps you fit. Even a walk for 10 mins or climbing 20 stairs helps burn calories.

What are the most easy ways to lose weight?

Some easy ways to lose weight is by controlling your diet and exercising regularly. Prefer a diet that’s low in carbs and at the same time doing exercise will create a deficit of calories in your body which will help in faster burning of the excessive fat from your body.

Can drinking only water help lose weight?

Certainly not! Although water has zero calories it also has no proteins or nutritions. The only suggestion about water is to replace soda drinks with water. By only drinking water you should not expect any weight loss.

What is BMI (Body Mass Index)?

Body Mass Index (BMI) is a statistical measure of the weight of a person scaled according to height, to determine amount of body fat and applies to both men and women. The following are the BMI categories:

BMI value of less than 18.5 -> Underweight
BMI value of between 18.5 and 24.9 -> Normal weight
BMI value of between 25.0 and 29.9 -> Overweight
BMI value of 30 and above -> Obese

How is BMI calculated?

When measurement units for weight is in kilograms and height is in meters:
Formula: weight (kg) / [height (m)]2
Example: Weight = 68 kg, Height = 165 cm (1.65 m)
Calculation: 68 ÷ (1.65)2 = 24.98
When measurement units for weight is in pounds and height is in inches:
Formula: weight (lb) / [height (in)]2 x 703
Example: Weight = 150 lbs, Height = 5’5” (65″)
Calculation: [150 ÷ (65)2] x 703 = 24.96

Please note the following points before you take up this weight loss diet regime.
  • If you are not comfortable, you can discontinue the diet program on any day.
  • You must drink at least 7 glasses of water everyday unless specifically mentioned to drink more in the regime below.
  • Continue this program till you lose extra weight. Once you attain proper weight, you may either continue or discontinue the diet regime and follow it whenever you need to.
  • This is one of the top 10 diet plans if you are aiming at gradual and healthy weight loss.
  • This is a low carb diet plan. If you are suffering from any illness and require high carb diet, consult your doctor before you follow this weight loss plan.
  • Don’t blame us if you don’t lose enough weight. Just continue the regime for another 7 days.

10 Tips for Easy Weight Loss

Tip 1: Find out how many calories you need

BMR (Basal Metabolic Rate)

BMR [kcal]
Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)
Since you wish to lose weight, your target = BMR - 500 kcal
For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.

Tip 2: Eat at least 5 servings of fruits and vegetables per day

easy weight loss tipsFruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.

Tip 3: Watch for Portion Size

One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.easy weight loss tips

Tip 4: Do not Skip Meals

weight loss tipsEating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.

Tip 5: Go for wholesome fresh foods

If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.weight loss tips

Tip 6: Don't be overly-restrictive

easy weight loss tipsEveryone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.

Tip 7: Understand Food Claims and Labels

A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.weight loss tips

Tip 8: Watch for the sugary drinks

easy weight loss tipsJuices, soda, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.

Tip 9: Keep a food journal

Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.weight loss tips

Tip 10: Exercise, period

easy weight loss tipsMost authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.


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Men should eat and drink no more than 1,900 kcal a day and
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on a regular basis.

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