08/06/2026
Ye calories approximately per 100 grams hain (except jahan specifically bowl ya cup likha hua hai).
Agar weight loss kar rahi ho, to ye foods generally low-calorie aur filling hote hain:
✅ Cucumber – 15 kcal
✅ Lauki – 14 kcal
✅ Lettuce – 15 kcal
✅ Tomato – 18 kcal
✅ Radish – 16 kcal
✅ Spinach – 23 kcal
✅ Cabbage – 25 kcal
✅ Cauliflower – 25 kcal
✅ Mushroom – 22 kcal
✅ Clear Vegetable Soup – 20–40 kcal per bowl
Dhyan rahe: Sirf low-calorie foods khane se protein kam ho sakta hai. Weight loss ke saath muscle maintain karne ke liye protein bhi zaroori hai.
Best veg protein options:
• Soy chunks
• Paneer (low-fat)
• Greek yogurt / curd
• Sprouts
• Chickpeas (kabuli chana & kala chana)
• Moong dal
Tumhara goal 75 kg se 65 kg weight loss ka tha, isliye har meal me protein + salad/vegetables ka combination rakhna zyada effective rahega.
