I saw so many friends asking for a regular diet so thought to write the tips.

I have lost 29 pounds in last 5-6 months following simple diet tips. Being indian, i couldnt follow any market diets and had to find something that helps me lose. I am located in US so few things are not available in india, but one can find substitutes. Here is what i follow: 8:45 am: Morning: 1 cup skim milk with 1/2 packet quaker oats regular flavour oatmeal + 1/2 cup total whole wheat cereal + 1/2 tsp grounded flax seed 11am: Mid -morning If i am hungry i take -- 1/2 cup coffee, with 1/2 cup skim milk OR --1/2 cup fresh fruit juice OR --1 fresh fruit 12:15 pm: Lunch -- 3/4 no ghee thin chapatis -- 1 cup moong/chana/veggie (Please note, i cook my veggie for 2 people/ 3 days and i use 1/2 tsp oil for all of that. Whereever there is need for oil, i substitute with water, using minimum oil) -- 1/2 cup fat free yogurt -- around 15 red grapes (this lunch really fills me up) 2 pm : 5-6 almonds 4pm: 1/2 cantaloupe OR

20 strawberries OR 1 full papaya 6 pm: 1 whole grain toasted wheat bread (100 calories) 8 pm: 1 veggie burger/ 1 whole grain bread/spinach/ and 1 plate raw boiled veggies OR 2 no-ghee wheat chapatis/1 cup veggie OR 1 bown veggie soup with full plate of raw veggies Please note , I do 30 min of cardio daily. I varied between elliptical/walking Forgot to mention few other things -- I drink 2-3 cups of green tea daily --Except the diet i mentioned, i dont eat anything else, except 1 low fat carrot cake on Sunday as a treat. If i am hungry , i take baby carrots or raw cauliflowers and brocoli. --If i crave for sweet, red grapes and watermelon works the best. --In every veggie i make, the I put 1/2 tsp canola oil in tadka. -- I drink 3 liters of water every day.

Calorie chart for Indian Food

Here are the standard amount of calorie estimates for the Indian Food. This chart specifies number of claories you gain when you consume it!! here you can find the calorie information for milk and milk products, Fruits, vegetables, nuts, beverages, cerelas, dals, raits, chutneys and curry preparations. . . . . . . .
Standard Measures 1 Cup 1 Bowl 1 Glass 1 Table Spoon 1 Tea spoon 200 ml 150 ml 250 ml 15g 5g

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MILK AND MILK PRODUCTS Food Stuff Cow's Milk Soya Milk Toned Milk Double Toned Milk Skimmed Milk Cottage Cheese Cow's Milk Buffalo Milk Yoghurt (Cow's Milk) Yoghurt (Toned Milk) Youghurt (double toned Milk) Butter Milk Cream light Khoya Processed cheese Condensed Milk Powdered Milk Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Fruits Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Apple Banana Cherries Dates (fried) Grapes Guava Louquat Mango Musk Mellon Orange Peach Pear Papaya Pineapple (fresh) Plum Pomegranate Vegetables Bathula Beet root Bitter gaourd Carrot Cabbage Capsicum Cauliflower Coriander Leaves Colocasia Cucumber Fenugreek leaves 100g 100g 100g 1 Medium (60g) 1 Medium (300g) 1 Medium (100g) 1 Medium (500g) 100g 1 Medium (75g) 1 Medium (150g) 100g 30 43 20 29 80 24 30 20 72 20 15 1 Medium (100g) 1 Medium (100g) 10 (70g) 10 (100g) 20 (100g) 1 Medium (150g) 6 Large (150g) 1 small (100g) 100g 1 Medium (100g) 1 Medium (100g) 1 Medium (100g) 100g 1 Splice (100g) 1 small (75g) 1 small (100g) 60 139 45 317 71 75 43 74 17 72 50 75 32 46 39 65 1 Bowl 1 cup 1 1/2 tbsp 100g 1 Cube (25g) 1/2 Cup 1 tbsp 50 30 45 421 80 228 70 100g 100g 1 Bowl 1 Bowl 265 292 100 70 Amount 1 cup 1 cup 1 cup 1 cup 1 cup Calories 135 85 90 70 60

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Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Vegetables Oils Oils Oils Oils Oils Sugar Sugar Sugar Nuts Nuts Nuts Nuts Nuts Nuts Nuts Nuts Nuts

French Beans Lady finger Lettuce Mint Leaves Mustard leaves Onion Potato Radish Spinach Sweet Potato Tinda Tomato Butter Ghee Margarine Oil Olive Oil White Sugar Honey Jaggery Almond Coconut (fresh) Coconut (dry) Cashew Nut Pine nuts Gound Nut Pistachio Raisins Walnut

100g 100g 100g 100g 100g 1 Medium (50g) 1 Medium (60g) 1 Small (150g) 100g 100g 1 Small (50g) 1 Medium (60g) 1 tsp 1 tsp 1 tsp 1 tsp 1 tsp 1 tsp 1 tsp 5g 10small (10g) 10g 15g 6 Medium (20g) 10g 20 (10g) 10 (10g) 10g 4 Halves (10g)

26 35 20 15 34 25 26 120 26 120 10 10 36 45 45 45 20 15 19 65 45 99 120 60 60 65 30 70

BEVERAGES NAME Tea Instant coffee Espresso coffee RAW WEIGHT Low fat milk-1tsp Sugar-1tsp Low fat milk-2tsp Sugar-1tsp Low fat milk-1/2tsp Sugar-1tsp Cream-1/2tsp Mango shake Mango-50g Buffalo milk-150ml sugar-2tsp Fruit punch Lemonade/Mintade Fresh juices Mint leaves Lemon sugar-2tsp Jaljeera Panna 1 Glass NIL 1 Glass 1 Glass 174 40 1 Glass 249 1 Cup 55 1 Cup 40 MEASURE 1 Cup CALORIES 30

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(raw mango juice) Carrot kanji Pineapple juice Rose water Soft drink Tender coconut water ALCOHOLIC DRINKS NAME Beer Wine(dry) Wine(sweet) Brandy Champagne(dry) Champagne(sweet) Whisky Gin Rum Sherry(dry) (Note: It is healthy to avoid consuming alcohol as much as possible.) CEREALS PREPARATION Burghol(cracked wheat) Rice Khichri1 Pulao Parantha2 Chappati3 Puri4 Bhatura5 Potato parantha6 Khubus(Small) Freikha Wheat, all bran Doughnut Burger, chicken Burger, vegetable DAL PREPARATION PREPARATION Bengal gram dal Black gram dal Green gram dal Lentil dal

Mango-50g Sugar-3tsp

1 Glass 1 Glass 1 Glass

97 5 110 150 125 24

(Rooh Afza-3tsp)

1 Glass 300ml 1 Glass

AMOUNT 240ml 100ml 100ml 30ml 135ml 135ml 30ml 30ml 30ml 30ml

CALORIES 110 80 142 75 105 160 75 85 85 45

COOKED WT.(G) 200 200 200 300 100 70 75 36 90 90 200 28 32

COOKED MEASURE/NO. 1 Cup 1 Cup 1 Cup 2 Bowls 2 2 3 1 1 1 1 Cup 1/2 Cup 1 1 1

CALORIES 225 222 430 358 297 170 240 154 213 240 225 95 135 275 125

COOKED WT.(G) 125 145 155 140

COOKED MEASURE/NO. 1 Bowl 1 Bowl 1 Bowl 1 Bowl

CALORIES 124 161 316 248

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Red gram dal Kadhi7 Spinach with dal Sambar8 Chole9 Green gram(whole) Lentil (whole) Rajmah10 Chick peas(lobia) Phool(fava beans) VEGETABLE PREPARATION PREPARATION Peas and paneer Pea potato curry potato curry Fried vegetableballs curry

135 140 140 160 160 145 130 135 140 100

1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1 Bowl 1/2 Cup

104 118 113 81 119 113 95 153 141 115

COOKED WT.(G) 130 135 110 145

COOKED MEASURE/NO. 1 Bowl 1 Bowl 3/4 Bowl 1 Bowl COOKED MEASURE/NO. 1 Bowl 1 Bowl 1.5 Bowl 3/4 Bowl 1 Bowl 1 Bowl COOKED MEASURE/NO. 1 1/2 Bowl 2 2 1 3 2 1 2 1.25 1 Cup 1 Large 1 Piece 1 Piece 1 Portion 4 Pieces 1 Piece 1 Small piece 1 Small piece 1 Small piece 1 Medium piece

CALORIES 191 132 131 217

DRY PREPARATION Capsicum potato Cauliflower and carrot Ladies finger(okra) Eggplant Cabbage Stuffed tomato

COOKED WT.(G) 125 95 140 100 100 85

CALORIES 116 100 226 115 131 84

SNACKS PREPARATION Poha Dahi vada Vada Masala dosa Idli Sago vada Samosa Sandwich Upma Spaghetti Waffles Cake,plain Cake,sponge Pie Ka'ak Manakeesh Knafeh b'jibun Knafeh b'kashta Znood el sitt Hareesah

COOKED WT.(G) 150 166 43 100 170 60 65 65 160 140 75 75 50 160 100 100 100 100 100 100

CALORIES 298 343 138 192 229 214 207 194 260 197 245 153 153 375 300 277 350 345 375 525

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Baklawah Borma Ish el bulbul Ghraybeh NON-VEG PREPARATION PREPARATION Chicken with gravy Fish cutlets Fish fillet Fried Fish Liver tossed with spices Mutton curry Prawn tossed with spices Prawn curry CHUTNEYS(PASTES) PREPARATION Coconut chutney Coriander chutney Mint Chutney Tamarind Chutney Tomato Chutney Hummos Moutabbal RAITAS Cucumber raita(low fat curd) Boondi raita fried bengal flour balls SALADS AND DRESSINGS French Mayonnaise Light mayonnaise Tossed green salad with dressing Coleslaw veg with jellied fruit salad Tabouleh Fattoush Caesar

100 100 100 100

5 Pieces 2 Pieces 8-10 Pieces 4 Pieces

550 600 550 550

COOKED WT.(G) 125 80 115 85 140 145 115 145

COOKED MEASURE/NO. 1 Bowl 2 Bowl 2 Bowl 2 Bowl 1 Bowl 1 Bowl 3/4 Bowl 1 Bowl

CALORIES 257 190 358 218 330 237 206 219

COOKED WT.(G) 55 20 18 20 50 30 30

COOKED MEASURE/NO. 2 tbsp 1 tbsp 1 tbsp 1 tbsp 1/2 Bowl 2 tbsp 2 tbsp

CALORIES 125 47 7 65 32 120 75

Yoghurt-100 Cucumber-50 Yoghurt-100

1 Bowl 1 Bowl

52 100

15 15 15 1 Bowl 100g 100g 15

1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 Bowl 1 Bowl 1 Bowl 1 tbsp

70 150 110 95 151 108 125 70

Calories in Indian Food

If you wish to lead a healthy lifestyle, it is essential to eat nutrition rich food and exercise regularly. What you eat directly affects your body fitness, so it becomes all the more necessary to be aware about the number of calories in Indian food and the nutritional value of the food you are eating.

It is advisable to consult a dietician and gather knowledge about the Indian food calories and then decide your meal. Eating high calorie food item is not recommended for the daily meal, but you can always relish them once in a month or so.

If you get lured into trying fad foods, which you know contain loads of fats, then you can consume it once in a while, but in moderate quantity. But then after that you have to gear up yourself for doing a vigorous workout, so as to shed off those extra calories that have got stored in your body.

It's all about maintaining a balance and you will never put on weight. If you've eaten more, so compensate it, by eating light food in the next meal and by working harder, while carrying out your workout. Keeping fit is in your hands, but all that is required is a sincere effort and then nothing can stop you from achieving success.

As vital is to eat healthy foods, that are low in calories, equally important is to apply the right cooking method. You should avoid items that demand deep-frying, because then that would involve extensive usage of butter and oil, that will shoot up your calorie intake, making you overweight.

Here is the calorie chart of Indian food, so keep a track of the calorie intake and adopt healthy eating habits.

Calories in Fruits per 100 Grams Calories in Apple 56 Calories in Avocado Pear 190 Calories in Banana 95 Calories in Chickoo 94 Calories in Cherries 70 Calories in Dates 281 Calories in Grapes Black 45 Calories in Guava 66 Calories in Kiwi Fruit 45

Calories in Lychies 61 Calories in Mangoes 70 Calories in Orange 53 Calories in Orange juice 100ml 47 Calories in Papaya 32 Calories in Peach 50 Calories in Pears 51 Calories in Pineapple 46 Calories in Plums 56 Calories in Strawberries 77 Calories in Watermelon 26 Calories in Pomegranate 77

Calories in Vegetables per 100 Grams Calories in Broccoli 25 Calories in Brinjal 24 Calories in Cabbage 45 Calories in Carrot 48 Calories in Cauliflower 30 Calories in Fenugreek (Methi) 49 Calories in French beans 26 Calories in Lettuce 21 Calories in Mushroom 18 Calories in Onion 50 Calories in Peas 93 Calories in Potato 97 Calories in Spinach 100g Calories in Spinach 1 leaf

Calories in Tomato 21 Calories in Tomato juice 100ml 22 Calories in Cereals per 100 Grams Calories in Bajra 360 Calories in Maize flour 355 Calories in Rice 325 Calories in Wheat flour 341 Calories in Breads per piece 1 medium chapatti 119 1 slice white bread 60 1 paratha (no filling) 280

Calories in Milk & Milk Products per cup Calories in Butter 100gms. 750 Calories in Buttermilk 19 Calories in Cheese 315 Calories in Cream 100gms. 210 Calories in Ghee 100gms 910 Calories in Milk Buffalo 115 Calories in Milk Cow 100 Calories in Milk Skimmed 45 Calories in Other Items Calories in Sugar 1 tbsp 48 Calories in Honey 1 tbsp 90 Calories in Coconut water 100 ml 25 Calories in Coffee 40 Calories in Tea 30

Diet by Dr. Aiyl

Morning

After getting up Lemon Water (1/2 Lemon or 10 15 Drops) Tea without sugar / tea spoon with 2 3 digestive marie biscuit

8:30 am 10:30 11:00 Lunch One Bowl Salad (Avoid Beetroot), 1 ~ 2 roti, One wati Subji, Buttermilk without Salt, One wati Curd without salt One Fruit / One Bowl Fruit (No Salt) (No Juice) (Avoid Banana, Mango, Chiku, Custard Apple) 2 -3 Idali with Sambhar ( No Chuttney) / One Plate Poha / Upma / Egg White 1~2

Evening Breakfast 8:30 Dinner Salad, 1 Roti, Bhaji One bowl Chana / Kurmura / Diet Khakara / Brown Bread