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Failure To Lose Weight By Diet - Most Common Mistakes

Drs. Indrajeet Tyagi and Iranna Hirapur

Failure To Lose Weight By Diet - Most Common Mistakes
by Drs. Indrajeet Tyagi and Iranna Hirapur

Obesity in India has reached epidemic proportions in the recent times. More than 30% of the population is obese. The reason are new economy or prosperity, consumption of energy dense food (i.e. unhealthy food habits), sedentary life style, lack of sleep and stress. Therefore, people are facing high risk of obesity and their adverse consequences and are at the risk of developing chronic conditions like hypertension (High blood pressure), ischemic heart disease diabetes, cardiovascular diseases, certain types of cancers and arthritis. Whereas people who are poor never become obese because they eat calorie deficit foods and many cannot afford calorie rich and fresh foods. The logic is that, when you fill a 16-gallon car tan with 20-gallon of Petrol, then it overflows. Therefore, we need to control the consumption of high calorie foods otherwise body starts storing your extra calories in the form of fat in your body and makes you look shapeless.

 On an average, a human body need 1600 calories per day to function properly. For that, you need to eat low-calorie and zero-fat foods namely salads and boiled vegetables Medium calorie foods such as fruits and juices but totally void high calorie foods such as any item made out of flour and rice; rich foods include any fried things and sweets.

100grams of any grain has 350 calories

One paratha has 126 calories

A small chapati has70 calories

1 Jawar roti has 49 calories

1 Bajara roti (6 inch) has 119 calories

A plateful of cooked rice has 272 calories

2 Slices of bread with butter 310 calories

100 grams of any daal has 350 to 400 calories

1 serving of thick dal has 193 calories

1 serving of watery dal has 130 calories

1 serving of chana masala had 195 calories

1 serving of Dal Makhani gives 278 calories.

1  serving of Urad Dal gives 235 calorie

1 serving of Masoor Dal gives 120 calories


Why do you fail to lose weight? 

1. A 155-pound person could lose approximately 267 calories walking at a moderate (3.5 mph) pace on a flat surface for one hour. That same person could burn up to 439 calories an hour hiking a more mountainous trail while wearing a weighted backpack.

·         Soon after your walking or hiking, if you eat two bread slices with butter or 2 paratha. That means you are not going to lose any weight.

There are 30 calories in one teacup of Tea with Milk and Sugar.

·         If you drink tea 3 to 4 cups of tea a day. Then, it adds up to 90 to 120 calories. There are 110 calories in 5 pieces of Parle G Biscuit. That means you are not going to lose any weight.

Fried foods are high in fat, calories, and often have more salt. There are 182 calories in 1 cup of Deep Fried Potato French Fries. Two-samosa amount to a total of 616 calories.

·         If you say, you do not eat fried things but eat poha, dosa, or upama for breakfast and rotis, and rice for lunch and dinner. That means, you are not going to lose any weight. 

What are the most common mistakes?

Not totally avoiding potatoes, breads, pasta, rice, grains and the items made from the grains from your diet

- Not using skimmed milk for eating cereals instead of 2% or whole milk, half and half and add powdered milk

Not using watery dal instead of thick dal. Include some dal in your diet since you need to have some protein for proper functioning.

- Not totally removing fried item from your diet

- Not avoiding foods prepared with extra virgin olive oil or coconut oil or butter  or ghee,

Not using low-fat yogurt instead of whole milk yogurt

  • Not using water, black tea, black coffee instead of artificial juices, shakes and smoothies with protein mix and sugar
  •  Not eating regular fruits and salads instead of fruits and salads with condiments dried fruit, chopped nuts or seeds, honey, bacon bits, cheeses, mayonnaise, and salad dressings, olives, avocados and butter.
  • Not avoiding breaded or red meat, salmon, chicken, oily fish, pork, turkey thighs and legs, pot roast, short ribs, salami, and sausage.
  • Not evading pudding, cottage cheese cups, string cheese, granola bars, trail mix, beef sticks, nuts, nut butters, sunflower seeds, juice boxes, and chocolate milk cartons etc. 

What one should eat to lose weight faster?

Choose lower-calorie vegetables and fruits when possible. Vegetables have minerals, vitamins and fibers. Fruits that are lower in sugar and higher in fiber will help keep you feeling fuller,


Low-calorie foods include all kinds of vegetable except potatoes, sweet potatoes, peas and corn

Lettuce, Spinach, Celery, Cucumber, Radishes, Zucchini, Mushroom, Cabbage, Cauliflower, Asparagus, Pumpkin, Green Beans, Broccoli, Tomatoes, Turnips, Bell Peppers, Brussels Sprouts, Winter Squash, Onion, Carrots, Artichoke

The calories of one cup of these vegetables range from 5 to 60 calories

Medium Calorie food include all kinds of fruits except mangoes, prunes, dates, chikoo, raisins, figs, raisins, and bananas

Grapefruit, Watermelon, Melons, Peach, Guava, Oranges, Dragon fruit, Apples, Kiwifruit, Papaya, Berries, cherries, pomegranate, litchi, grapes etc.

The calories of one cup of  these fruits range from 20 to 50 calories

  • Breakfast: One bowl of watermelon/kiwi or an apple/pomegranate or a glass of juices along with or some fresh vegetables or vegetable juices
  • Lunch: fresh or steamed vegetables with some watery dal and/or one bowl of papaya or muskmelon or grapes
  • Evening Snack: One glass of coconut water, tomato or any fruit juice or some fruits
  • Dinner: One bowl of steamed or cooked vegetables and/or one guava/ orange or a bowl of berries (strawberries, litchi), or grapes etc.


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Dr Iranna S. Hirapur, MD, DM (Cardiology)
Interventional Cardiologist at Heart Foundation, Kalaburagi, Karnataka

Dr. Indrajeet Tyagi
M. R. Medical College, Kalaburagi, Karnataka

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