Calorie Counting Guide
(Your guide to counting calories.)
Counting
Calories - If you want to lose weight you must learn to count
calories. Calorie charts and calorie calculators can be very helping in your
quest to count your daily intake of calories. Visit your nearest grocery
store and on every aisle you will witness one of the most brilliant
marketing strategies ever devised. Labels screaming, "Reduced Fat!, Low
Fat!, No Fat! And of course Fat Free!"
Even fresh squeezed orange juice bottles taut
the fat free label in an attempt to boost sales. The sale of low fat
products is a thirty billion-dollar industry. Nabisco’s line of Snack well
reduced fat cookies became Europe’s favorite snack practically overnight.
This was the result of Nabisco’s marketing of the low fat label, we know it
couldn’t possibly be because of the taste or should we say the aftertaste.
How has this reduced fat media and marketing attention affected shopping
and eating agendas? A joint survey by The Food Marketing Institute and
Prevention Magazine concluded that seventy-two percent of those polled made
decisions to purchase concerned with the total fat content of the food
product as opposed to the total number of calories presents.
Count Calories While Promoting Fast Weight Loss
(Lose weight fast by counting calories.)
Calorie Counting
Chart (click here for details).
What
started all of this Reduced Fat, Low Fat, Fat-Free hype? That is anyone’s
guess. Statements like "You are what you eat" have been around for decades.
Fat probably became the focus of dieting fads because it is the most
concentrated source of calories (fat contains nine calories per gram
compared to only four calories per gram associated with carbohydrates and
proteins). However, the bottom line is if you consume more calories
than you burn per day these calories will be stored as fat. Regardless if
the caloric source was proteins, carbohydrates or fats.
Commonsense, if an you consume 10,000 calories per day the excess calories
are going to be stored as fat tissue or adipose cells. No matter how these
10, 000 calories were consumed, 10,000 fat calories, 10,000 carbohydrate
calories, or even 10,000 protein calories the excess calories will be stored
as fat.
Losing
and maintaining weight loss in a safe and sensible manner requires a
multifaceted approach. Individuals should set realistic and attainable
goals, develop eating/social behavior patterns that promote success, and
incorporate an exercise program designed for the long term. In
order to lose weight you should practice counting calories, or limiting the
daily intake of calories.
Calorie Counting, The Facts:
(Know why you should count calories.)
- Woman and inactive men generally need to
consume approximately 2,000 calories to maintain there current weight.
- While very active men and active women need to consume approximately 2,500 calories to maintain there current weight.
How do you consume less than 2,000 calories per day to lose weight, Count Calories?
You must keep track of all the food you consume each day and more importantly the number of calories in all the food you are eating.
-
To lose one 1/2 kilogram you must burn off, 3500 calories; therefore, consuming 300-500 less calories per day (7 x 500 =3500 per wk.) will result in a weight reduction of approximately 1/2 kilogram per week which is a healthy and realistic goal.
Physicians Select Weight Loss Supplements will significantly help you reach your weight loss goals by suppressing your appetite, increasing your metabolism, as well as, blocking the absorption of both fats and carbohydrates in the diet.
Fat Free Hype
(Less fat does not mean less calories.)
So,
all this fat free hype must be working? "You are consuming significantly
less fat as a percentage of your total calorie intake, therefore,
these you must be losing weight - RIGHT?"
NOT THE CASE!!! According to the National Health and Nutrition Examination Survey, the trend in the prevalence of obesity is increasing. The guidelines note that from 1999 to 2008 the prevalence of obesity in adults (BMI) increased from nearly 13 percent to 22.5 percent; with most of the increase occurring in the early 2003.
How can this increase in obesity be explained? Simply, "Calories are Calories," while you are consuming less fat in their diet they in turn are consuming more calories. The thirty billion dollar a year fat-free food industry combined with their multi-million dollar marketing campaigns have individuals believing fat-free represents calorie-free. So you are actually consuming more food, thus, more calories while the fat-free industry laughs their way to the bank.
In Order
To lose Weight You Must Count Calories!
(Consume too many calories your gain weight, simple.)
Studies have shown that when individuals are presented with two meals, one
believed to be "rich in fat" as compared to "reduced-fat," individuals will
actually consume far less calories eating the meal believed to be "rich in
fat." How can this be? Well if Individual knows that they are eating a
"fattening dish" they will eat less while being more conscientious towards
their calorie intake. Whereas, if they believe they are "eating healthy"
individuals tend to, indulge themselves having second and even third
helpings when they believe they are eating "healthy food" when in fact they
are consuming tons of calories.
Fat Free Products
(Fat is replaced with high calorie
sugars.)
Another detail the fat-free industry fails to inform
the consumer about is how they are replacing the fat content in their
products. Many of the low-fat foods, which have been recently introduced,
have simply substituted the fat content with sugars to compensate for the
taste lost by the absence of shortening. The problem results from the high
caloric content of the sugars added to the fat-free products. So often the
low-fat version of foods actually have nearly the same or even more
calories than regular product. If you want to lose weight, again, count
calories!
Riduculous Diets
(That do not teach you to count
calories.)
During
a recent browse through the local bookstore one can only begin to realize
just how desperate and/or obsessed the the public actually is with weight
reduction. The thought that any of the following books can actually help
anyone to improve their quality of life over the long term is simply
ludicrous. Such titles include:
-
The Skinny: What Every Skinny Woman Knows about Dieting (And won’t Tell You).
-
Dieting: A Dry Drunk: A Dieting Recovery Handbook
Fat Chance: The Myth Dieting Explained. -
The Day Dream Diet: The Inner Game of Dieting
-
Dieting With the Duchess: Secrets & Sensible Advice for a Great Body.
-
Fat to Fit without Dieting: The No Eating Plan that Burns of Excess Fat Forever
-
Think Slim Be Slim: A New 21-Day Plan for "Mental Dieting" that Can Give You.
- The
Doctor’s Walking Diet: How to Loose Weight Without Dieting
If You Know so Much about Dieting, Than
Why are You Still Fat.
(The truth abount counting calories, you must
count calories to lose weight.)
While
browsing humorously through more than 150 of the most popular
dieting titles, I could not help but notice only two of the authors
had an MD following their name. The Doctor’s Walking Diet: How to
Lose Weight Without Dieting was not even written by a doctor. I am
not trying to infer that only those individuals with a higher
education are qualified to inform the public. While in medical
school, I was afforded the opportunity to work with a gentleman who
was fortunate to get an eighth grade education. He had worked for
the university for some thirty plus years in the orthopedic research
department and was one of the most respected individuals on campus.
Charlie was actually the person who instructed all of the medical
students how to suture (we learned using pigs feet).
Physicians Select Weight Loss
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However, Suzanne Somers recently spent
a few months on the talk show circuit promoting her new book, Get
Skinny Eating Fabulous Foods, I have not wasted my time reviewing
this book but I did glance at her previous book Eat Great, Lose
Weight Your Fat Is Not Your Fault. This book was inundated with
statements, such as, "When you Somersize you can still eat fat and
lose weight." The first 23 pages of her 211 page book has absolutely
nothing to do with educating anyone about dieting, she goes on and
on giving accolades to her sister in-law for doing all the research
for her book.
Remember the "Thigh Master"? Now Suzanne is an
expert on weight loss? Why? how? do all of these celebrities or
ex-celebrities write all of these authoritative books on dieting and
health. Please be judicious before starting your next "miracle"
diet, the majority of the authors of the current titles have not
enrolled in one biochemistry or nutrition class.
Once again, Physicians' Select Weight Loss Supplements will significantly
help you reach your weight loss goals by suppressing an your appetite and
blocking the absorption of both fat and carbohydrates.
For more information concerning Physicians Select
Weight Loss Supplements (click here for details.)
Calorie Counting
Calorie Charts
(Use the following chart to count calories and lose
weight.)
The following Calorie Chart should be used as a reference when counting
calories. Calorie counting remains the most effective method to promote
fast weight loss:
| Breakfast Cereal Calorie Counter |
| Food |
Calorie Content |
| Bran Flakes, Kelloggs(45g) |
144 |
| Corn Flakes, Kelloggs(45g) |
167 |
| Corn Flakes, Crunchy Nut, Kelloggs(45g) |
176 |
| Porridge Oats, Scots, Quaker(45g) |
166 |
| Rice Krispies, Kelloggs(45g) |
171 |
| Shredded Wheat, Nestle(2 pieces/44g) |
143 |
| Special K, Kelloggs(45g) |
166 |
| Weetabix(2 biscuits/37½g) |
129 |
| Alcohol Calorie Counter |
| Beverage |
Calorie Content |
| Calories in a Baileys Irish Cream(37ml) |
129 |
| Calories in a pint of beer |
182 |
| Calories in a pint of Guinness |
170 |
| Calories in gin, 40% alcohol (25ml) |
55 |
| Calories in sherry (50ml) |
68 |
| Calories in wine (1 glass/120ml) |
87 |
| Calories in vodka, 40% alcohol (25ml) |
55 |
| Bread and Bakery Calorie Counter |
| Food |
Calorie Content |
| Calories in a bagel (85g) |
216 |
| Calories in a biscuit (15g) |
74 |
| Calories in a low fat biscuit (14g) |
65 |
| Calories in bread, white (1 slice/37g) |
84 |
| Calories in bread, wholemeal (1 slice/36g) |
79 |
| Calories in a Danish pastry (67g) |
287 |
| Calories in a doughnut (49g) |
140 |
| Calories in a hot cross bun (70g) |
205 |
| Calories in a jaffa cake (12g) |
46 |
| Calories in a scone (70g) |
225 |
| Eggs and Dairy Calorie Counter |
| Food |
Calorie Content |
| Calories in butter (10g) |
74 |
| Calories in cheese, cheddar (40g) |
172 |
| Calories in cheese, cream (34g) |
58 |
| Calories in eggs, size 3 (57g) |
84 |
| Calories in milk, semi skimmed (200ml) |
96 |
| Fruit Calorie Counter |
| Food |
Calorie Content |
| Calories in an apple (112g) |
53 |
| Calories in an avocado pear (145g) |
275 |
| Calories in a banana (150g) |
143 |
| Calories in grapes (50g) |
30 |
| Calories in melon (1oz/28g) |
70 |
| Calories in an orange (160g) |
59 |
| Calories in a pear (170g) |
68 |
| Calories in strawberries (1oz/28g) |
70 |
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| Vegetables Calorie Counter |
| Food |
Calorie Content |
| Calories in carrots (60g) |
13 |
| Calories in celery (40g) |
20 |
| Calories in chips (100g) |
253 |
| Calories in peas (60g) |
32 |
| Calories in a jacket potato (180g) |
245 |
| Calories in a salad (100g) |
19 |
| Chicken and Meat Calorie Counter |
| Food |
Calorie Content |
| Calories in bacon (1 rasher/25g) |
64 |
| Calories in a chicken breast (200g) |
342 |
| Calories in chips (100g) |
253 |
| Calories in peas (60g) |
32 |
| Calories in a jacket potato (180g) |
245 |
| Calories in a salad (100g) |
19 |
| Chocolate and Sweets Calorie Counter |
| Food |
Calorie Content |
| Calories in chocolate (100g) |
530 |
| Calories in a Cadbury's Creme Egg (39g) |
174 |
| Calories in chocolate ice cream (50g) |
159 |
| Calories in Jelly Babies (1 baby/6g) |
20 |
| Calories in a Mars Bar (65g) |
294 |
| Calories in popcorn (100g) |
405 |
| Calories in low cal sweetener (1 tsp/1g) |
4 |
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| Drinks Calorie Counter |
| Food |
Calorie Content |
| Calories in coffee (1 cup/220ml) |
154 |
| Calories in a can of coke (330ml) |
139 |
| Calories in orange juice (1 glass/200ml) |
88 |
| Calories in tea (1 mug/270ml) |
29 |
| Fast Food Calorie Counter |
| Food |
Calorie Content |
| Calories in a Big Mac (215g) |
492 |
| Calories in a cheeseburger |
379 |
| Calories in Kentucky Fried Chicken (67g) |
195 |
| Calories in a hamburger (108g) |
254 |
| Calories in Pizza Deluxe (1 slice/66g) |
171 |
| Calories in Pizza (½ pizza/135g) |
263 |
| Calories in Potato Wedges (135g) |
279 |
| Low Calorie and Low Fat Foods Calorie Counter |
| Food |
Calorie Content |
| Calories in cheese spread, low fat (50g) |
56 |
| Calories is Chicken Tikka Masala, low fat (400g) |
360 |
| Calories in low fat cookies (23g) |
82 |
| Calories in garlic bread, low fat (84g) |
94 |
| Calories in a hot cross bun, low fat (65g) |
161 |
| Calories in a low calorie ice cream (60g) |
71 |
| Calories in low calorie mayonnaise (11g) |
333 |
| Calories in low calorie lasagne (300g) |
255 |
| Calories in a rice cake (10g) |
38 |
| Calories in a low calorie chicken sandwich (169g) |
270 |
Currently, the most recommended weight loss supplement by Bariatric doctors or those doctors that specialize in weight loss are Physicians' Select Weight Loss Pills.
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