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10 Scientific Ways To Lose Weight The BBC decided to research weight loss and they shared their results in the program 10 Things You Need to Know About Losing Weight. Medical journalist Michael Mosley decided to determine which methods of weight loss really work, based on biology. The documentary first looked at visceral fat (also known as belly fat ), the internal fat that surrounds the internal organs, and is very unhealthy. Visceral fat an cause heart disease, cancer and type 2 diabetes. A larger waist is the first sign that you are carrying too much visceral fat. (advertisement) Michael Mosley had a scan to measure fat and found that he was carrying a lot of visceral fat, so this made him more determined to lose weight to ensure that he did not develop diabetes like his father did before him. Skip Meals to Skip Calories? Many people make this mistake when they decide to lose weight. Science helps to explain why skipping breakfast often means you do not lose weight. When you are hungry your brain actually gets more “excited” when you see high calorie foods. Your brain makes you want to eat the worst food, which leads to snacking and overeating. Curbing hunger is the key to managing calories and losing weight.

10 Scientific Ways to Lose Weight

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Page 1: 10 Scientific Ways to Lose Weight

10 Scientific Ways To Lose Weight

The BBC decided to research weight loss and they shared their results in the program 10 Things You Need to Know About Losing Weight.

Medical journalist Michael Mosley decided to determine which methods of weight loss really work, based on biology.

The documentary first looked at visceral fat (also known as belly fat), the internal fat that surrounds the internal organs, and is very unhealthy. Visceral fat an cause heart disease, cancer and type 2 diabetes. A larger waist is the first sign that you are carrying too much visceral fat.

(advertisement)

Michael Mosley had a scan to measure fat and found that he was carrying a lot of visceral fat, so this made him more determined to lose weight to ensure that he did not develop diabetes like his father did before him.

Skip Meals to Skip Calories?

Many people make this mistake when they decide to lose weight. Science helps to explain why skipping breakfast often means you do not lose weight.

When you are hungry your brain actually gets more “excited” when you see high calorie foods. Your brain makes you want to eat the worst food, which leads to snacking and overeating. Curbing hunger is the key to managing calories and losing weight.

A hormone called grehlin sends a signal to the brain when hunger starts and this makes us want to eat. As a result we crave high calorie foods.

Painless Weight Loss Without Much Exercise

Michael Mosley decided that he wanted to lose about 5 pounds but wanted to ensure that his weight loss was painless and did not involve too much exercise.

Weight Loss Tip 1 – Eat from a Smaller Plate

Reduce plate size from 12 inches to 10 inches and on average you will eat 22% less food. Various studies have shown that the more food you give someone, the more food they eat. So simply by serving less food on smaller plates you will start to reduce calories.

Page 2: 10 Scientific Ways to Lose Weight

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Weight Loss Tip 2 - Count Calories

Learn how many calories are in different foods. Most people eat too much calories just by eating high calories options.

A black coffee only has 10 calories. A single peperoni pizza can contain 1400 calories. Just by choosing low calorie foods can halve your daily calorie intake.

Weight Loss Tip 3 – Slow Metabolism Problem?

Why are some people overweight even though they eat healthy food and are active? Many people say that they have tried every diet and do lots of exercise but yet still gain weight. The blame is the metabolism is too slow.

Often though people do not have a slow metabolism at all. Being overweight due to a slow metabolism is just a myth, and an excuse, for many overweight people. So why are they overweight?

The actress Debbie Chazen was monitored to determine why she was overweight, as she was adamant that she did not overeat – she blamed her slow metabolism.

Debbie was asked to keep a food diary and what was found was that she was actually eating far more food each day than she needed. She recorded in her food diary that she was eating 1100 calories a day, but in reality she was actually eating 3000 calories a day. The BBC reported that studies have shown that people tend to under report how much they eat by up to 50%.

Healthy food is full of calories – all food is calories. So too much fruit, salads, vegetables, bread, pasta and rice all can cause weight gain.

(advertisement)

Weight Loss Tip 4 – Avoid Hunger With Protein

The key to losing weight and keeping it off is to avoid hunger and some foods are good at reducing hunger.

Protein rich foods, like lean meat, eggs and fish, help you to feel full for longer. 10% more protein in your breakfast can reduce hunger, which means you even eat less for lunch.

Tip – Eat eggs for breakfast every day.

Page 3: 10 Scientific Ways to Lose Weight

When you eat protein your body releases more of the hormone called PYY which helps you to not feel hungry. Protein switches off your urge to eat!

Weight Loss Tip 5 – Eat Soup

Eating soup makes you feel full for longer, even if the ingredients are exactly the same. So rather than eat chicken and vegetables, add water and make a soup.

Same calories, but with solid food your stomach starts to shrink quicker and you feel hungry quicker. As soon as your stomach is empty hormones start to send signals to the brain asking for more food.

Research by Abdou Himaya (1998) revealed that “there was a significantly greater suppression of hunger after the chunky soup than after the vegetables and water“.

Why does soup keep you fuller for longer? If you eat solid food plus water, the water passes quickly leaving just a small amount of food in the stomach which triggers the hormones that make you feel hunger. By eating soup you just stay full for longer as the water is not removed separately as it is with a drink.

Tip – Have soup for lunch every day.

Weight Loss Tip 6 – Resist Temptation

Studies have shown when people are offered more attractive food they eat more of it. Increased variety leads to more eating. This is an evolutionary advantage. See the additional references below for more on this.

However, studies show that when we have a variety of food to chose from we can eat 30% more food.

Tip – Avoid buffets as they are bad!

Weight Loss Tip 7 – Eat Dairy Calcium

If you eat dairy calcium the fats in the food combine with the other food you eat and the body cannot absorb it, so it passes through you. You literally just excrete more food rather than use its energy.

In a study it was shown that if you eat more dairy calcium you excrete twice as much fat which means you absorb less energy.

Tip – Eat cheese, milk and yogurts with each meal. But do not exceed calories.

Page 4: 10 Scientific Ways to Lose Weight

Weight Loss Tip 8 – Exercise Every Day

How effective is exercise? And what sort of exercise?

Michael Mosley showed that moderate exercise does indeed help us to lose weight. By walking for 90 minutes you only burn around 19 grams of fat (190 calories, less than 1 sandwich). But, it was shown that after exercise he had burned an additional 49 grams of fat during the night. Why is this?

During exercise we use up our carbohydrate stores. Afterwards our bodies start to break down fat reserves to replenish carbohydrate to provide the body with energy. This is often called the after burn effect.

Weight Loss Tip 9 – Move!

Simply moving more, walking about, using stairs, not sitting down unless you have to, you burn a lot more energy each day. In the study an overweight woman burned 240 calories more by being more active than she did on a lazy day. This could equal weight loss of around 12kg (around 26 pounds) in one year.

Weight Loss Tip 10 – Do All The Above

Really the best way to lose weight is to make many changes to your lifestle rather than just doing one thing. So use all the tips above. Eat breakfast each day, with proteins. Have soup for lunch. Eat cheese, drink milk and have yogurts. Do some exercise each day – without fail! Be more active, do not just watch television or sit at your desk all day. Count those calories, do not overeat.

This is how you lose weight. It is proven by science and demonstrated by Michael Mosley and the BBC. You can learn more about how the BBC aids weight loss here: http://www.bbc.co.uk/search/Weight_loss

Read more: http://www.motleyhealth.com/lose-weight/10-scientific-ways-to-lose-weight#ixzz1dPBFy059

Page 5: 10 Scientific Ways to Lose Weight

Bread, Biscuits and Cakes

Serving Size Calorie Count

Grams of Fat

Calories in a bagel 85g 216 1.4

Calories in a baguette, French 150g 360 1.8

Calories in a Cadbury's Flake Cake 1 std bar / 34g 180 10.4

Calories in a biscuit 15g 74 3.3

Calories in a Danish pastry 67g 287 17.4

Calories in a doughnut 49g 140 2.0

Calories in a hot cross bun 70g 205 3.9

Calories in a jaffa cake 12g 46 1.0

Calories in a low fat biscuit 14g 65 2.3

Calories in a scone 70g 225 7.6

Calories in a white, crusty roll 50g 140 1.2

Calories in bread, brown 1 med slice 74 0.7

Calories in bread, brown, Weight Watchers

1 slice / 12.2g 28 0.3

Calories in bread, granary 1 slice / 25g 59 0.7

Calories in bread, pitta 1 pitta / 25g 147 1.1

Calories in bread, white 1 slice / 37g 84 0.6

Calories in bread, wholemeal 1 slice / 36g 79 1.0

Calories in toast 1 med slice / 33g

88 0.6

Breakfast Cereal

Serving Size Calorie Count

Grams of Fat

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Bran Flakes, Kelloggs 45g 144 1.1

Corn Flakes, Kelloggs 45g 167 0.4

Corn Flakes, Crunchy Nut, Kelloggs

45g 176 1.6

Porridge Oats, Scots, Quaker 45g 166 3.6

Rice Krispies, Kelloggs 45g 171 0.5

Shredded Wheat, Nestle 2 pieces / 44g 143 0.9

Special K, Kelloggs 45g 166 0.5

Weetabix 2 biscuits / 37½g

129 1.0

Chicken and Meat

Serving Size Calorie Count

Grams of Fat

Calories in a beef sausage 1 sausage / 60g

151 11.1

Calories in a chicken breast 200g 342 13.0

Calories in a kebab 168g 429 28.6

Calories in a pork sausage 1 sausage / 24g

73 5.7

Calories in bacon 1 rasher / 25g 64 4.0

Calories in chicken breast fillets 1 fillet / 140g 162 4.5

Calories in fillet steak 1oz / 28g 54 2.4

Calories in gravy, beef 83ml 45 2.7

Calories in ham 1 slice / 30g 35 1.0

Calories in lamb chops 1oz / 28g 69 5.0

Calories in pork chops 1oz / 28g 73 4.5

Calories in roast beef 1 slice / 35g 50 1.3

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Calories in roast leg of lamb 1oz / 28g 67 3.8

Chinese Food

Serving Size

Calorie Count

Grams of Fat

Calories in Chinese bean sprouts 150g 92 8.6

Calories in Beef in black bean 386g 432 16.6

Calories in Chicken and Cashew 350g 311 14.0

Calories in Chicken Balls 1 ball / 46g 45 2.2

Calories in Egg Fried Rice 200g 250 3.0

Chocolate and Sweets

Serving Size Calorie Count

Grams of Fat

Calories in a Cadbury's Creme Egg

39g 174 6.2

Calories in a Mars Bar 65g 294 11.4

Calories in Celebrations 1 sweet / 8g 36 1.6

Calories in chocolate 100g 530 29.9

Calories in chocolate ice cream 50g 159 10.4

Calories in Kit Kat 2 finger bar / 21g

106 5.5

Calories in Jelly Babies 1 baby / 6g 20 0.0

Calories in low cal sweetener 1 tsp / 1g 4 0.0

Calories in Maltesers 1 pack / 37g 183 8.5

Calories in Milky Way 1 bar / 26g 117 4.3

Calories in Minstrels 1 pack / 42g 209 9.4

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Calories in popcorn 100g 405 7.7

Calories in Snickers 1 bar / 64½g 323 18.1

Calories in Twix twin bar / 62g 306 14.9

Crisps and Snacks

Serving Size

Calorie Count

Grams of Fat

Calories in a Special K bar 24g 94 1.7

Calories in cheese and onion crisps 1 bag / 35g 184 11.6

Calories in olives 1oz / 28g 29 3.1

Calories in ready salted light crisps 1 bag / 28g 132 6.2

Calories in Wotsits 1 pack / 40g

212 12.8

Drinks

Serving Size Calorie Count

Grams of Fat

Calories in coffee 1 cup / 220ml 15.4 0.9

Calories in a can of coke 330ml 139 0.0

Calories in orange juice 1 glass / 200ml

88 0.0

Calories in tea 1 mug / 270ml

29 0.5

Easter Eggs

Serving Size

Calorie Count

Grams of Fat

Calories in an Aero Easter Egg 1 pack / 212g

1109 61.5

Page 9: 10 Scientific Ways to Lose Weight

Calories in a Chocolate Buttons Easter Egg

1 pack / 105g

557 31.5

Calories in a Chocolate Orange Easter Egg

1 pack / 222g

1017 56.5

Calories in a Cadbury's Caramel Easter Egg

1 pack / 222g

1132 60.8

Calories in a Cadbury's Creme Egg Easter Egg

1 pack / 200g

990 49.6

Calories in a Crunchie Easter Egg 1 pack / 200g

1010 50.6

Calories in a Cadbury's Dairy Milk Easter Egg

1 pack / 218g

1155 65.4

Calories in a Cadbury's Flake Easter Egg

1 pack / 185g

980 56.1

Calories in a Cadbury's Heroes Easter Egg

1 pack / 200g

1040 57.4

Calories in a Kit Kat Easter Egg 1 pack / 245g

1279 70.3

Calories in a Quality Street Easter Egg

1 pack / 206g

1032 52.5

Calories in a Rolo Easter Egg 1 pack / 249g

1245 61.8

Calories in a Cadbury's Roses Easter Egg

1 pack / 202g

1040 57.4

Calories in a Smarties Easter Egg 1 pack / 220g

1096 52.6

Eggs and Dairy

Serving Size

Calorie Count

Grams of Fat

Calories in butter 10g 74 8.2

Calories in cheese, cheddar 40g 172 14.8

Calories in cheese, cream 34g 58 4.8

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Calories in eggs, size 3 57g 84 6.2

Calories in milk, semi skimmed 200ml 96 3.2

Calories in milk, whole 1fl oz / 30ml 20 1.2

Calories in yoghurt, black cherry 1 pot / 150g 106 0.2

Calories in yoghurt, strawberry 1 pot / 200g 123 5.3

Fast Food

Serving Size

Calorie Count

Grams of Fat

Calories in a Big Mac 215g 492 23.0

Calories in a cheeseburger 141g 379 18.9

Calories in a hamburger 108g 254 7.7

Calories in a Quarter Pounder with cheese

206g 515 26.8

Calories in Kentucky Fried Chicken 67g 195 12.0

Calories in KFC fries 100g 294 14.8

Calories in McDonalds fries 78g 207 9.0

Calories in Pizza Deluxe 1 slice / 66g 171 6.7

Calories in Pizza ½ pizza / 135g

263 4.9

Calories in Potato Wedges 135g 279 13.0

Fruit

Serving Size

Calorie Count

Grams of Fat

Calories in a banana 150g 143 0.5

Calories in a pear 170g 68 0.2

Calories in a satsuma 1 med / 25 0.1

Page 11: 10 Scientific Ways to Lose Weight

70g

Calories in an apple 112g 53 0.1

Calories in an avocado pear 145g 275 28.3

Calories in an orange 160g 59 0

Calories in grapes 50g 30 0.1

Calories in kiwi fruit 1oz / 28g 14 0.1

Calories in melon 1oz / 28g 7 0.1

Calories in strawberries 1oz / 28g 7 0

Indian Food

Serving Size

Calorie Count

Grams of Fat

Calories in a Chicken Bhuna 300g 396 22.8

Calories in a Chicken Korma 300g 498 31.0

Calories in a Chicken Tikka 150g 232 6.2

Calories in a poppadum 12g 49 2.2

Calories in a Samosa 50g 126 6.6

Calories in an Onion Bhaji 22g 65 5.1

Calories in Bombay Potato 200g 202 10.4

Calories in naan bread ½ piece 269 10

Low Calorie and Low Fat Foods

Serving Size

Calorie Count

Grams of Fat

Calories in cheese spread, low fat 50g 56 1.5

Calories in Chicken Tikka Masala, low fat

400g 360 4.0

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Calories in low fat cookies 23g 82 1.0

Calories in garlic bread, low fat 84g 94 2.7

Calories in a hot cross bun, low fat 65g 161 1.7

Calories in a low calorie ice cream 60g 71 3.6

Calories in low calorie mayonnaise 11g 33 3.3

Calories in low calorie lasagne 300g 255 9.0

Calories in a rice cake 10g 38 3.2

Calories in a low calorie chicken sandwich

169g 270 4.2

Nuts and Seeds

Serving Size Calorie Count

Grams of Fat

Calories in almonds 1oz / 28g 171 15.3

Calories in Brazil nuts 1oz / 28g 193 19.1

Calories in cashew nuts 1oz / 28g 164 13.7

Calories in hazelnuts 1oz / 28g 183 17.8

Calories in salted peanuts 1 sm pack / 50g

311 26.5

Calories in sesame seeds 1oz / 28g 171 15.8

Calories in sunflower seeds 1oz / 28g 164 13.6

Calories in walnuts 1oz / 28g 194 19.2

Sandwiches and Takeaway Food

Serving Size

Calorie Count

Grams of Fat

Calories in a bacon and egg, bacon and tomato, sausage and egg triple sandwich pack

1 pack / 256g

778 53.2

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Calories in a chicken, ham and prawn sandwich pack

1 pack / 247g

349 5.2

Calories in a chicken fajita wrap 1 pack / 185g

263 4.1

Calories in a chicken salad sandwich 1 pack / 195g

257 4.9

Calories in a ham and cheese toasted sandwich

1 pack / 160g

429 20.3

Calories in a ham and Swiss cheese panini

1 panini / 223g

557 26.1

Calories in a spicy Mexican flatbread 1 pack / 184g

282 5.0

Calories in a salmon, cucumber and mayo sandwich pack

1 pack / 219g

530 26.3

Calories in a tuna mayonnaise baguette

1 pack / 230g

535 22.9

Calories in an egg mayonnaise sandwich

1 pack 253 6.0

Vegetables

Serving Size

Calorie Count

Grams of Fat

Calories in a jacket potato 180g 245 0.4

Calories in a salad 100g 19 0.3

Calories in brocoli 30g 7 0.2

Calories in cabbage 135g 21 0.5

Calories in carrots 60g 13 0.2

Calories in celery 40g 2 0.1

Calories in chips 100g 253 9.9

Calories in fried mushrooms 1oz / 28g 44 4.5

Calories in iceberg lettuce 1oz / 28g 3.7 0.1

Page 14: 10 Scientific Ways to Lose Weight

Calories in mashed potato (with butter)

1oz / 28g 29 1.2

Calories in onions 1oz / 28g 8.4 0.1

Calories in peas 60g 32 0.4

Calories in red peppers 1oz / 28g 7 0.1

You can count the calories in thousands of foods with the Weight Loss Resources Calorie Counter and food diary tools.

Exercise Calorie Counter

The Weight Loss Resources programme also includes an exercise calorie counter. In the exercise section of the program you can search a database of exercise activities, and find out how many calories you would burn doing your favourite activities - from walking, to playing football, to skiing. The program takes your details such as weight, and background activity level, to give a calories burned result personalised to you. You can try the Weight Loss Resources program free, for 24 hours, click here.

How Many Calories Do You Need?

If you're calorie counting in order to lose weight, you need to find out how many food calories you need on a daily basis in order to lose weight. This will be different from person to person depending on things like current weight, background activity level, and whether you're a man or woman. The Weight Loss Resources program works out how many calories you need to maintain weight, lose weight at your chosen rate, or even gain weight. Try it free to work out what your needs are.

Keeping a Food Diary

A calorie counter can only help you manage your weight if you keep track of what you actually eat. Weight Loss Resources makes this easy - your online food diary keeps a running total of the calories and fat grams consumed so far, and the calories you have left! The food diary also adds extra calories burned during exercise to your calorie allowance for the day - from your online exercise diary. Try it free.

Calorie Counting Offline

For UK users the Calorie, Carb & Fat Bible is the most comprehensive UK calorie counter in book form, with full Calorie and nutritional information for 20,000 foods. It has advice on losing weight by obesity expert Dr Jeremy Sims MB BS FRIPH FRSH, and charts to help you work out how many calories you need and what is a healthy weight for you. The Calorie, Carb & Fat Bible is available at www.dietandfitnessresources.co.uk

Page 15: 10 Scientific Ways to Lose Weight

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Page 16: 10 Scientific Ways to Lose Weight

The calorie counter here gives info for a selection of popular foods. You can count the calories in thousands more foods and drinks with the WLR food database and see how they add up over the day with our food diary.

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Page 17: 10 Scientific Ways to Lose Weight

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 gramscalories 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 gramscalories in broccoli 25calories in brinjal 24calories in cabbage 45calories in carrot 48 calories in cauliflower 30calories in fenugreek (methi) 49calories in french beans 26calories in lettuce 21calories in mushroom 18calories in onion 50 calories in peas 93calories in potato 97calories in spinach 100gcalories in spinach 1 leaf calories in tomato 21

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calories in tomato juice 100ml 22calories in cereals per 100 gramscalories in bajra 360calories in maize flour 355calories in rice 325 calories in wheat flour 341calories in breads per piece 1 medium chapatti 119 1 slice white bread 601 paratha (no filling) 280

calories in milk & milk products per cupcalories in butter 100gms. 750 calories in buttermilk 19calories in cheese 315 calories in cream 100gms. 210calories in ghee 100gms 910calories in milk buffalo 115calories in milk cow 100calories in milk skimmed 45calories in other items calories in sugar 1 tbsp 48calories in honey 1 tbsp 90calories in coconut water 100 ml 25calories in coffee 40calories in tea 30

Indian & Pakistan Food

Calories Fat Carbs

Aloo Samosa, each 4 oz(Pastries w. Potato filling)

150 12 12

Alu Gosht Kari (Meat/Potato Curry)

600 40 23

Ande Ki Kari(Egg, Tomato Sauce),each 4oz

250 23 7

Bhona Gosht (Mint broil lamb) 560 28 5

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Chicken Pilaf (Murgh Biriyani) 700 53 50

Chapati/Roti, 7" diam. piece (baked whole wheat bread)

60 -1 11

Dal (lentil Puree), 1 cup no oil 230 1 37

Dal 1 Tbsp Tadka(oil topping) 120 13 0

Dhakla, 1oz 105 5 13

Dhansak, 1/2 cup 105 3.5 11

Fish Jhol (fish in gravy) 230 10 5

Gosht Kari (Meat Curry/Tomota/Potato)

460 25 17

Imli Chatni (chuntney), 1 Tbsp

30 0 7

Lamb Pilaf 520 35 40

Machchi Molee (fish, coconut milk)

690 45 15

Masala Gosht (Beef/tomato/Gravy)

400 25 18

Mulligatawney Soup, average 300 15 8

Murgh Tikka, 1 cup

300 4 7

Naan, 1 oz

75 2 11

Pappadom, 1 large/2 small

50 3 5

Pesrattu,9" crepe

130 5 15

Pork Vendaloo Curry 620 47 3

Rajmah (kidney bean curry) 400 17 56

Rogan Josh(Lamb/Yoghurt Sauce)

500 30 3

Saag Gosht (beef/spinach sauce) 430 26 10

Shahi Korma(braised lamb) 430 28 3

Tandoori Chicken: Breast 260 13 5

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Tandoori Chicken: Leg/thigh portion

300 17 6