Human body with its vast treasure house of potential needs fuel to keep the act going. The requisite share of fuel can only be provided by the interactive inflow of calorie and nutrition. There is little to replace the role of body mass index with respect of the necessary intake of calorie and nutrition. But then, if you are on a weight losing spree, and that too with a dietary orientation of green delicacies, you need to work out a back envelope calculation as to ensure the optimized limit.
With world going clean and green, there can be no second thought as to the pertinence of vegetarianism. Along with the fad for vegetarianism, you need to hit upon the correct balance to keep the powerhouse running.
Factors determining the caloric requirements of an individual
Apart from body mass index, caloric requirements of an individual are determined by occupation, age and lifestyle of a person.
Obviously, if you're body mass index is more; your caloric requirements will be subsequently more. As a general rule of the thumb, you need to multiply your body mass index with the figures of 40, 50 and 60, with the numerical counts pointing to the measures of calorie.
While a person prone to sedentary lifestyle needs to multiply his BMI by forty, the one moderately active needs to have it multiplied by fifty. On the other hand, if you belong to the super active category, it is to be multiplied by 60.
The aforementioned statistical count can be given a particularized look in the following way. But do remember in mind, that despite referring to distinct categories, they are generic pointers to caloric needs. That is because metabolism rate is largely dissimilar and tends to differ from one to another, in spite of belonging to the same age and lifestyle bracket.
Factors including lactation and pregnancy pep up your caloric requirement by several counts.
| Age | Calorie requirement per day |
|---|---|
| 6 months | 120 calories every unit body weight |
| 7-12 months | 100 calories every unit weight |
| 1-3 years | 1200 calories every unit. body weight |
| 4-6 years | 1500 calories every unit body weight |
| 7-9 years | 1800 calories every unit. body weight |
| 10-12 years | 2100 calories every unit. body weight |
| 13-15 years boys | 2500 calories every unit. body weight |
| 13-15 years girls | 2200 calories every unit. body weight |
| 16-18 years boys | 3000 calories every unit. body weight |
| 16-18 years girls | 2200 calories every unit. body weight |
| Gender | Light Work | Medium Work | Heavy Work |
|---|---|---|---|
| Men | 1900 | 2800 | 3400 |
| Women | 1900 | 2200 | 2800 |
| All units in calories per unit body weight | |||
Nutritional needs- its relation to the caloric counts
Other than fat, carbohydrate and protein are the other two contributors to the caloric counts. Gram each of carbohydrate and protein releases four calories; similar measurement of fat unleashes nine calories.
Calories and body weight
You need to store an approximate measure of 3500 calories to have your weight added on by a pound. But similar measures of calorie consumed less than your threshold of requirement will lead to the reduction of weight to the tune of one pound.
There is another way of looking at it, you need to essentially cater to the golden yardstick, caloric intake should be burnt out by catabolism or you need to come down on your counts of calorie, even if your needs are more.
Vegetarianism and weight loss
The nexus of weight loss and vegetarianism is directly proportional. Irrespective of the age or lifestyle bracket, you may belong to; it is possible to lose weight on a green diet. But then, you need to minimize your caloric count.
Calorie reduced vegan diet can help you reach the targeted deal.
Ideal vegetarian diet for weight loss
The ideal vegan meal planner for weight loss needn't be low on nutritional counts. It needs to focus on the healthy goodness of green and that of fiber.
Instead of cream based dairy products, you need to pick on toned milk, yogurt and their soy based substitutes.
Ideal vegetarian diet for weight loss will obviously vary with your caloric and nutritional requirements which in turn have different parameters to be guided by. So, there cannot be a defining category to be marked out as a unique option. But the deals of an ideal vegetarian diet for weight loss can be something like this.
Breakfast
A cup of oatmeal/ substitute cereal
An apple or pear
A cup of skimmed milk/ Cottage cheese
Lunch
A serving of mixed fruit/mixed vegetable salad
Two cups of salad greens
A table spoon of lemon juice
Afternoon snack
A cup of unsweetened curd/yogurt
Dinner
Pasta made of whole wheat, tossed up with delightful greens
Half /one third measure of tomato sauce
Meatballs made of soybean (found in the freezer section of most supermarkets)
Steamed vegetable
A fruit to serve as dessert
Snack for the evening
Half a cup of bean dip
Quarter cup of tangy salsa
Eight parts of baked tortilla cuts ( made of whole wheat)
How to pep up your meal for better flavor and calorie
- Do up your porridge /breakfast cereal with cinnamon sugar/honey.
- For a dash of flair and flavor, spice up your vegetable and salads with mints, coriander and touches of herbs.
- For a perfect blend of health and energy, enrich your veggies and soups with dashes of garlic and pepper.
- Snack on fruits and nuts in case you find yourself drooping.
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