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| What is Calorie?
Calorie is a measurement of energy; mostly refer to the amount of energy in food and the amount of energy our bodies use. We all need energy to sustain functions of body and daily activities. We should maintain at energy equilibrium to maintain weight. If caloric intake is greater than caloric output we will gain weight, or vice versa.
One pound of body fat equals to 3,500 calories. To take off one pound per week, we'll need to reduce calories by 500 per day, which can be done by reducing caloric intake by 500 calories per day or increasing energy expenditure by 500 calories per day.
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Major calories contributor:
| Food Category |
Calories per gram
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Contributes to Daily Caloric Intake
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| Carbohydrates |
4 |
55% |
| Protein |
4 |
15% |
| Fat |
9 |
30% |
| Alcohol * |
7 |
- |
* Take control of your alcoholic beverages.
ABC tips for Low Cal Diet
A. Purchasing
- Plan ahead, buy only what on your shopping list.
- Eat before you start shopping.
- Stock up the frig with fresh fruits and vegetables.
- Plan for the meal and use the recipe with more vegetables, less meat.
B. Cooking
- Enjoy home cooking. Be adventurous in trying out new recipes.
- Trim off all visible fats from meat.
- Remove skin from poultry before cooking.
- Quick stir fry, baking, broiling, grilling, steaming are low fat cooking methods.
C. Dining
- Control your portion size. Serve the amount you prepared to eat.
- Be sure to balance your meal with grains, meat and vegetables and end your meal with a fruit.
- Eat slowly and enjoy every bite.
- Leave the table once finishes and do not nibble.
Charmaine Tan
Registered Dietitian (US), Accredited Dietitian (HK), Member of American Dietetic Association, Hong Kong Dietitians Association |
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