1. As we know by now that, 1 gram of fat yields 9 Calories of energy where as 1 gram of carbohydrate or protein yields 4 Calories of energy. If one can't keep track about his daily food intake and Calorie intake, he should reduce his fat intake. In a study it was seen that weight for taking low fat diet is reducing three times than taking normal low Calorie food.
2. Pectin is a kind of fiber found in apple has been found to increase and prolong the feeling of fullness after eating in people of normal weight. Apple has good nutrients also. So, it is a good practice to have an apple after a calorie-restricted diet.
3. Some fat replacement items that keeps the quality and taste of the food but not Calorie: such as Calories cellulose gel Avicel, Carrageenan (made from seaweed) guar gum, and gum Arabic. We do not recommend those for common people.

4. There are mainly two kinds of fat. Saturated fat and unsaturated fat. excess saturated fat is harmful for health. All fat food has those two types of fats in different proportions. Lower the saturated fat better quality of fat that is.

5. Sugar intake may be substituted by saccharin, aspartame (Nutra - sweet) and acesulfame K (Sweet One). But, a recently developed sucralose (Splenda) is the perhaps the best among the lot. This sucralose does not leave the bitter aftertaste like other artificial sweeteners. Another important brand for sugar substitute is " Sugar Free".

6. Calorie intake should match with Calorie consumption. One should take a little more Calorie than Calorie consumption daily. 

7. Roast or Grill meat to reduce fat. Tanduri is also good in this respect.

8. Try to Use non-stick pans to use less oil or butter.

9. Refrigerate all fat items and remove the congealed fat before re-heating. Trim all visible fat from the meat.

10. Examples of low fat and low Calorie items: Cucumber, Cabbage, Broccoli, Celery, Lemon, Lettuce, Melon, and Raw Mushrooms. To check exact Calorie content and for other low calorie items see chart above. ( for exact calorie content see table I above)

11. Examples of High fat and High Calorie item: Butter, Oil, Margarine, Cheese, Pork, and Lamb etc. these items should be avoided as much as possible. ( For exact calorie content see Table II above).

Note: Our suggestions are not final and conclusive. For more accurate personalized suggestion you should contact with professional dietitian.