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Calories in food items

Calories in food items

 Lists


Full diet plan


Reasons to eat better


1, Better digestion 

2, More energy 

3, Less lethargic

4, Improved mood 

5, Fever aches & Pains 

6, Improve overall health 

7, Sleeping Better 

8, Age well


Water content in fruits 

Fruits


1, Cucumber -96% 

2, Tomato - 94%

3, Water melon  - 92%

4, Pineapple  - 90%

5, Orange - 97% 


Protien v/s fat 

Protein vs fat


Egg whites - 6 eggs - 103 calories -  23
grams protein 

1 scoop whey - 130 calories  - 24 grams protein 


Chocolates 

Chocolates


gems - 11g -47 cal

5 star -25 g - 119 cal

Munch -16 g - 79 cal

Milky bar - 13g - 73 cal

Snickers - 22g -  110 cal

Nutties - 30g - 154 cal

Kitkat - 18g - 104 cal

Perk - 13g - 67 cal

Dairy milk - 24g - 136 cal 


Rice  v/s  Roti

Rice and roti


100g rice - 97 cal - 22g carbs  -

0g - fiber - 2g protien

Roti - 244 cal - 50g carbs-

Big fiber - 9g protein 


Fruits 

Fruits


Watermelon - 100g - 16 cal

Strawberry  -  100g - 44 cal

Pineapple  - 100g - 46 cal

Orange - 100g -  48 cal

Apple -  100g - 59 cal

Kiwi - 100g -  61 cal

Guava - 100g - 68cal

Pomegranate - 100g  - 83 cal

Banana - 100g - 116 cal

Banana chips - 519 cal - 58g carbs - 34g fats

Whole egg - 77 cal  - 6g protein ,5g fats - more nutrients

Only egg whites  - 17 cal - 3g protiens - 0g fats -lean source  Of protien

Protien bar nutrition  -  Hype protien  bar - 234 cal  Protien- 20g carbs - 27g, Fat - 8g


Muscleblaze bar - 230 calProtien -22g,  - 23 carbs - fat   7g 


Quest Bar -200 cal - protien  -20g , 22 carbs - fat  8g 


Ritebite bar - 235 cal - protein -20g 


Carbs 32g - fats 8g Rs- 125 


Yoga bar - 258 cal - protien  - 20g 


Redcon bar - 260 cal - protien - 20g 


Post work out meals

Complete meals

Chicken sandwichRice , chicken curry & sabbu

Paneer Roll

Pre - work out meal 

idea

If you have 15 mins

Bread & peanut butter

Protien bar

3 Marie gold biscuits

If you have half an hour

Yogurt

Smoothie

Cereal

If you have half an hour

Rice & chicken

Bread & eggs

Oats


Drinks you should 

minimize during fat 

loss

Soft drinks


Paper boat - 250ml - 150 cal - 12g sugar

Minute Maid - 250ml - 130 cal - 12g sugar

Thumbs up - 250ml - 100 cal - 25g sugar

Rawmixed fruit - 200ml -130 cal - 29g sugar

Tropicana - 200ml - 116 cal - 13g sugar

Drings you can have during fat loss

Diet coke - 250 ml- 0 cal - 0g sugar

Buttermilk - 200ml - 60 cal -4g sugar

Water - 250ml - 0 cal - 0 g  sugar

Green tea - 180 ml - 0 cal - 0g sugar

Black coffee - 250ml - 2 cal - 0g sugar


Know your  alcohol

Alcohol


Wine - 150 ml - 127 cal

Beer -  1 pint - 187 cal

Whiskey  - 60 ml - 134 cal

Rum - 60 ml - 128 cal

Vodka - 60ml - 139 cal

Brandy - 60 ml - 139 cal


Eat real food packaged

v/s fit


Packaged  juice  - 100 cal - 24 g sugar

0g fiber - Rs - 20 


Fruit - 45 cal - 8g sugar - 4g fiber 


Sugar free vanilla ice cream


Per scoop - 90 cal - fat  2g - carbs 24 g

Regular vanilla ice cream


Per scoop - 248 cal - fat 18g - carbs - 26


Sweets &  hot items


Kajjaya - 1 piece - 59 cal

Muruku - 1 piece - 57 cal

Mysore Pak - 1 piece - 183 cal

Karanji - 1 piece - 181 cal

Gulab jamun with syrup- 1 piece  - 225 cal

Kaju burfi - 1 piece - 76 cal

Malai chum chum - 1 piece - 75 cal

Aloo samosa - 1 piece -  276 cal

Chana dal burfi - 1 piece - 108 cal 


Eat healthy  Break fast

Breakfast


3 idly 1tbsp chutney + fruit bowl

+ glass of milk - 517 kcal 


2 idly - 120 cal - carbs  24g - fats 1g

Fiber -2g 


Plain dosa - 210 cal - carbs 22g - fats 12g

Fiber - 1g


Chicken breast - 165 cal - 31g protein 

1g, saturated fats - 3.6 g fats 


Chicken thigh  - 207 cal - 24g proteins

2.3 g saturated fats - 8 g fats


Chicken wings  - 196 cal - 17g proteins

4.5 g saturated fats - 14g fats 


Instant noodles per 100g - 459 cal - 18g fat

Fiber - 0g  - carbs - 66 g 


Whole wheat noodles - 358 cal - cabs -78g

Fats  1g - fiber  5g


Parota  v/s Roti

Parota and roti


Parota 100g - 370 cal -  carbs 42g - fats 19g

Fiber- 1g 


Roti


Roti 100g   - 244 cal - carbs  50g - fats 1g

Fiber - 8g


Panner v/s  Tofu


Paneer


Panner 100g - 265 cal - carbs 1g - fats 21g

Protien  18g 


Tofu


Tofu 100g - 144 cal - carbs  3g - fats 9g

Protien  17g


Milk coffee vs black 

coffee

Milk


Milk - 227 cal - carbs 22 g - fats  12g 



Black coffee


Black coffee - 2 cal - carbs 0g - fats  0g

French fries & Peanut 

salad

French fries


French fries  100g  - 314 cal  - fats 16g 

Protien  3g  - fiber 3g 


Peanut salad


Peanut salad 100g - 280 cal - fats 22g, protein 

13g - fiber - 6g

How to gain weight in 

a week


Avocado - 180 cal - 11g fats

Whole eggs - 86 cal - 7g fats

Mixed Nuts - 287 cal - 23g fats

Peanut Butter - 297 cal - 25g fats

Potato - 52 cal - 11g carbs

Butter- 365 cal - 41g fats

Dry Fruits - 160 cal - 38g carbs

Cheese - 174 cal - 13g cats

Milk ( 250ml ) - 173 cal - 11g fats

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