Core Concept: Calories In vs Calories Out
Calories consumed = income
Calories burned = expenses
To lose weight, you need a calorie deficit: either eat fewer calories or burn more.
Read also;https://haqsach.net/mental-health-and-well-being/
🔥 Calories Burn Even at Rest
Your body burns calories 24/7 through Basal Metabolic Rate (BMR)—the energy needed for basic functions like breathing and digestion.
🍽️ Food Matters: TEF & Satiety
Thermic Effect of Food (TEF)
Digesting food burns calories too.
Satiety Index
Some foods keep you full longer.
Boiled potatoes score the highest.
Legumes, eggs, high-fiber foods, dairy are also filling.
🥗 Balanced Diet > Fad Diets
Avoid extreme low-carb or low-fat diets.
What works long-term is a nutritionally balanced calorie deficit.
Macronutrient Distribution (AMDR)
45–65% carbs
20–35% fats
10–35% protein
❌ Avoid Food for Healthy Weight Loss
Refined carbs (maida)
Added sugar
Trans fats
Ultra-processed packaged food
These spike blood sugar, increase cravings, and are poor in nutrition.
✅ Foods to Focus On
Whole grains: oats, barley, ragi, millets
Legumes and pulses: chana, rajma, dal
Healthy fats: nuts, seeds, dairy in moderation
Fruits & vegetables: high fiber, low calories
🧠 Mental and Physical Wellness Matter
Eating below your BMR without exercise can cause hormonal imbalance, fatigue, and poor focus.
🧪 Science Over Myths
Low-carb or high-protein diets might show initial results (due to water loss), but aren’t superior for long-term fat loss.
Studies show: Calories are king, not just the macronutrient type.
✅ 30-Day Challenge Suggestion
Avoid for 30 days:
❌ Maida
❌ Added sugar
❌ Trans fats (bad oils)
❌ Packaged/ultra-processed foods
You’ll likely see:
Better energy
Improved focus
Physical transformation
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