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How to replace the high calorie food to low calorie food
BMI ?
It is not just body fat estimation,
it is
disease indication.
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What is BMI
BMI - Body Mass Index.
It is Calculation of your Body Fat Percentage based on height and weight.
Target for low BMI and live disease free and happier life.
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BMI less than 18.5  -  Underweight         
BMI 18.5 - 24.9      -  Healthyweight
BMI 25 - 29.9         -  Overweight
BMI 30 or more      -  Obese
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What is Body mass index and how it is calculated?
Do you know reasons for High BMI (Overweight or Obese)?
Health issues and disease risks if you are into high BMI range
Are you healthy (normal) weight? Check out its benefits
How to reduce high BMI and live disease free and healthy life?
BMI Calculation in Children and Adolescents
AND REDUCE WEIGHT AND REMAIN HEALTHY AND DISEASE FREE
Related Links
Small introduction about high dense calorie food
Find your calorie requirement
How much Calorie need to intake for reducing weight?
How to replace the high calorie food to low calorie food and reduce
   weight?
3 Quick tips to know about high and low calorie food
4 Important Food guidelines to reduce weight
4 Quick tips to avoid excess fat and sugar
On this page
Small introduction about high dense calorie food
We hear a lot about reducing calorie, lot of people suggest cutting down high calorie food but question arises how to do it.

In following sub sections we have explained, in very easy ways, how to replace your high dense calorie food to low calorie food and reduce weight successfully without feeling deprived or hungry.

Yes, it is very much possible to reduce the calorie intake just by replacing your high calorie food with low calorie food while controlling hunger and consuming all necessary nutrients and achieving the weight loss goal.

If you are overweight or Obese and looking to reduce weight and want to maintain a healthy body weight then it is quite possible just by replacing your food.  Don’t know whether you are overweight or Obese ? check at BMI calculator

A person must sustain a careful balance between calories consumed and calories expended in order to maintain his or her recommended body weight using height weight chart .
In the following sub sections we have explained all that is required to reduce your weight and maintain healthy (or Normal) weight just by replacing daily high calorie food to low calorie food.

Some more details about what is calorie, meaning of high calorie and low calorie food, requirement of calories for men and women, how a body gains weight, list of food containing high and low calories are explained, overall this page will guide you to reduce your calorie intake and achieve your weight loss goal and live a healthy and happy life.

Some Facts about calorie Intake
Research shows that people eat a fairly consistent amount of food on a day-to-day basis. This finding holds true whether the amount of food contains many or few calories.

What is energy density in the food?
Energy density is the amount of energy or calories in a particular weight of food and is generally presented as the number of calories in a gram (kcal/g). Foods with a lower energy density provide fewer calories per gram than foods with a higher energy density.
High energy density food means high calories
Low energy density food means low calories
Presence of calories in food
Calorie is unit of energy present in every type of food and drink.

Carbohydrates, fats and proteins are 3 main sources of calories in our food.

Protein and carbohydrates contains 4 calories per gram

Fat contains 9 calories per gram

Ethanol (drinking liquor) contains 7 calories per gram
If consumed Calories are not utilized then they get stored in the body in the form of fat resulting in weight gain [overweight o obese or High BMI (Body Mass Index)]. Irrespective of how many calories you consume, even if you consume your required amount of calories and don’t expend then unconsumed calories start accumulating and over a period of time you will see weight gain.

A person generally gains fat-related weight by increasing food consumption (all food contains calories) or becoming physically inactive or both.

When food intake exceeds energy expenditure the body stores the excess energy in a dense, high-energy form as fat. One pound (0.45 kg) of fat stores 3500 calories of energy, so over time, excessive energy intake and/or lack of exercise can contribute to fat gain and obesity.
Find your calorie requirement
Calories requirement for Kids, Adults, Seniors (Men and Women)

Calorie requirement varies from person to person based on age, gender and type of work being pursued (level of physical activity). But if you need reduce weight then you need to consume less calorie then your daily intake and this is explained in following sections.

Here are some more calorie consumption recommendations from the USDA which are based on age, gender and activity levels:
Due to the biological changes in the body, young people caloric requirements are high.
Visit at How many calories do i need a day for
What is your current weight status? check BMI Calculator
Are you overweight or obese? Do you know how to reduce your weight naturally, safe and quick? read here
How body gains weight? 
Total number of calories
consumed per day
2000
It’s no secret that the amount of calories people eat and drink has a direct impact on their weight:

If you want your weight stable (your ideal or normal weight) then consume the same number of calories that the body burns.

If you consume more than the body burns then weight goes up and consume less then body burns then weight goes down.
Total number of calories
Burned per day
1500
This is very simple formula to understand rather going too deep to understand medical terms and terminology.

Food is made of three main constituents - Fat, Carbohydrates and proteins. Each of these contains calories.

Protein and carbohydrates contains 4 calories per gram, while Fat contains 9 calories per gram.
= 500 Calories stored at body
This person will gain weight
Weight gain happens due to food (calories) that comes from various resources and not through only carbohydrates (crabs) or fats or proteins alone. So the bottom-line is if you are looking to reduce or lose weight then instead of looking to cut carbs (carbohydrates) you should look into cutting calories. - www.aboutbmi.com
Healthy Move - Safe weight loss prescribes decreasing calories while increasing activity. 
How much Calorie need to intake for reducing weight?

This Person will reduce weight. He burned 500 calories.
Almost every single article on health and weight loss advises people to make sure that they do not exceed or consume less than their recommended calorie intake on a daily basis.

However, most people are not even aware of what the term recommended calorie intake means, whereas others, who may know its meaning, have no idea what their calorie intake per day is.

Moreover, just knowing what a person’s daily recommended calorie intake is may not be sufficient; people who want to reduce weight should make it a point to learn how many calories they can consume in a day.

Till now you would have found your estimation of calorie requirement from above section, now we will see how much cut in calorie is required to reduce your overweight or obese OR moving from high BMI zone to normal BMI zone.
= 500 Calories burned

If you cut down your calorie intake by just 250 to 500 calories per day then you would reduce 2 to 4 pounds in a month. One pound (0.45 kg) of fat stores 3500 calories of energy.
Total number of calories
consumed per day
2000
Total number of calories
Burned per day
2500
Example 1 -
Having 500 calories less per day will shed about 4 pounds in 4 weeks. But to start with you can start cutting down 250 calories per day and this will bring to 2 pounds weight loss (one kg) in 4 weeks.

Example 2 -
Suppose if you need to consume 2600 calories per day (as per chart provided by USDA as mentioned above) then you can start planning to cut down 250 to 500 calories per day. Don’t plan to cut exact numbers because it is not possible to count each and every calorie you eat and drink so have a range of calories to cut down for a day and continue the schedule for a month and see the change. Check your weight and make a note before your start and after one month and see the difference.

In addition to cutting calories from your food if you follow daily 20 to 30 minutes brisk walk, either in the morning or evening or any sort of physical activity, then you will get astonishing results and you will be totally whole new person at the end of just one month. Try it, it works flawlessly. See the results and share with all.

In some countries people don’t count intake of calories so no worries they can consume healthy food but little bit less than their average consumption and take any one physical activity they love to do and see the results after 4 to 6 weeks.
How to replace the high calorie food to low calorie food and reduce weight
Low-energy-dense food help people lower their caloric intake while maintaining feelings of fullness and controlling feelings of hunger resulting in weight loss.

Research studies indicate that consuming a low-energy dense food-one that is rich in fruits, vegetables, whole grains, lean meats, and low-fat dairy products-helps people lower their calorie intake. At the same time, eating low-energy-dense foods helps people control their hunger and maintain feelings of fullness and satisfaction experienced at the end of a meal.
Low calorie food
If you are looking for more Exhaustive list of low calorie replacement visit at Move from high calorie food to low calorie food
Small clarification
What does the term “energy density” mean?  Energy density relates to the number of calories per unit of measure - whether that unit is a gram, an ounce, or a “bite”. 

Foods that are energy dense have a high concentration of calories per bite.  In low energy dense food, the calories are diluted by water and often fiber, so there are fewer calories in the same size bite.

If you are trying to reduce weight, understanding energy density can be useful.

Let’s say you usually take 20 bites of food before feeling full. If you choose energy dense foods, those 20 bites will deliver a hefty load of calories before you feel satisfied.  If you choose low energy dense foods, the same 20 bites will deliver fewer calories but the same sense of satisfaction.

Below listed low-calorie alternatives provide new ideas for old favorites. When making a food choice, remember to consider vitamins and minerals. Some foods provide most of their calories from sugar and fat but give you few, if any, vitamins and minerals.

This guide is not meant to be an exhaustive list. We encourage you to read labels to find out just how many calories are in the specific products you decide to buy.
3 Quick tips to know about high and low calorie food

1)
Energy dense foods are often processed foods. 
Food processors need products that ship well, have a long shelf life, are easy to prepare and entice with an intense taste.  To produce these characteristics, they often dry out foods, pulverize or remove fiber, cook foods in fat, and/or add large amounts of sugar or fat.  Consider what happens to a potato to turn it into a potato chip.

Common processed foods that are energy dense are packaged snack foods, frosted cakes with filling, cookies and candies.  Traditional fast foods such as cheeseburgers, fried chicken, and French fries and bakery items such as doughnuts are famous for their energy density.

2)
Low energy dense foods, in contrast, tends to be moist or juicy. 
They often have a high percentage of fiber, which retains their natural water.  Most vegetables, fruits and legumes are examples of low energy dense foods.  Other plant foods like nuts and dried fruit, however, are energy dense.  Nuts are loaded with healthy fat, but even healthy fat has lots of calories per bite.  Therefore, nutritionists suggest we eat these foods in moderation.

3)
The general recommendation is stop making high fat meats, fatty dairy products, and processed foods high in fat and sugar the mainstay of their diet.  Tip the balance scales in the other direction by eating more vegetables, fruits, beans, and whole grains.  Lean meats and fat-free dairy product are also part of a healthy diet.  Reduce the amount of high-fat cheeses and dressings, processed meats, and processed snack foods.
This page is continued to below pages :-

5 Practical ways to replace the high calorie food to low calorie food
Replace your Drink and reduce weight
10 Ways of Substituting Fattening Foods with Low Calorie Options
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4 Important Food guidelines to reduce weight

Try to incorporate a large portion of fruits and vegetables into meals. Choose spinach, carrots, cruciferous vegetable, tomatoes, citrus fruits, and melons, just to name a few. Broth based soups, which are also low in energy density are filling and are low-calorie food. Also choose these foods as snacks and appetizers.

1) Try taking soups before any food. This will help you to intake more calories through food. It works.

2)  Round out meals by adding starchy fruits and vegetables, whole grains, legumes, lean meats, and low-fat dairy food. These foods are important for creating a healthy, balanced diet.

3)  Pay attention to portion sizes of fried foods, including vegetables; non-whole grains; dairy foods that are not reduced in fat;
     and fatty cuts of meat. These foods can be part of a healthy diet when consumed occasionally in small portions.

4)  Avoid these Foods = Stop totally if you are looking to reduce weight, with particular attention to portion size, foods with little moisture, such as crackers, cookies, and chips as well as high-fat foods like croissants, margarine, and bacon. These foods provide a large number of calories relative to their weight and can easily be over consumed. Foods such as nuts and olives, which have a relatively high amount of polyunsaturated and monounsaturated fatty acids, can be part of one’s diet as long as they are consumed in moderate portions.
4 white food to stop if you are serious to reduce weight - White Rice, White potato, White sugar, White Flour.
4 Quick tips to avoid excess fat and sugar

Covering fruits and vegetable in butter or cream sauce will increase their energy density. The same holds true with added sugar, syrup.

1) 
Choose meats and cheeses that are lower in fat.
When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low fat, or fat-free.

2) 
Consume an appetizer low in energy density.
A practical approach to help moderate calorie intake is to consume a low-energy-dense food, such as a 100-kcal serving of a broth-based soup or a green salad, at the start of a meal. If a person pays attention to satiety cues, this practice may help reduce his or her overall calorie intake at the meal.

3) 
Have plenty of foods low in energy density readily available.
Making food more readily available can increase consumption. Having plenty of low-energy-dense food at home and at the office makes it easier to choose these foods over higher-energy-dense options. Frozen and canned fruits and vegetables are good options when fresh produce is not available or affordable. However, choose items without added sugar, syrup, or fat.

4) 
Choose water and other low-calorie beverages to quench thirst.
Most beverages have a low energy density, even beverages that are relatively high in calories. While increased consumption of water-rich foods such as fruits, vegetables, and broth-based soups can help control hunger while moderating calorie intake, increased beverage consumption is not likely to promote fullness.

Healthy Tip - Eat slowly. It ensures you eat appropriate food because it takes some time for brain to get signal of stomach fullness. If you eat fast then you would eat more than required for your body. This tip ensures you intake required food which aids in weight management.
 
 
 
 
 
 
 
On other page
10 Ways of Substituting Fattening Foods with Low Calorie options
Replace your Drink and reduce weight