It's a numbers game

This is a basic food calories list. Trying to use this alone to help you count your calories would be a mistake, because there’s an easier way.

Looking at the food calories list below, you’ll see it’s Breads and Cereals. This is basically a carb list.

You would be thinking correctly. It’s a difficult task for anyone, especially if you’re one of the busy people out there.

Perhaps this food calories list can best show you the need for a better way to lose fat from your body.

BREADS & CEREALS	Portion size *	per 100 grams (3.5 oz)	energy content
Bagel ( 1 average )	140 cals (45g)	310 cals	Medium
Biscuit digestives	86 cals (per biscuit)	480 cals	High
Jaffa cake	48 cals (per biscuit)	370 cals	Med-High
Bread white (thick slice)	96 cals (1 slice 40g)	240 cals	Medium
Bread wholemeal (thick)	88 cals (1 slice 40g)	220 cals	Low-med
Chapatis	250 cals	300 cals	Medium
Cornflakes	130 cals (35g)	370 cals	Med-High
Cream crackers	35 cals (per cracker)	440 cals	Low / portion
Crumpets	93 cals (per crumpet)	198 cals	Low-Med
Flapjacks basic fruit mix	320 cals	500 cals	High
Macaroni (boiled)	238 cals (250g)	95 cals	Low calorie
Muesli	195 cals (50g)	390 cals	Med-high
Naan bread (normal)	300 cals (small plate size)	320 cals	Medium
Noodles (boiled)	175 cals (250g)	70 cals	Low calorie
Pasta ( normal boiled )	330 cals (300g)	110 cals	Low calorie
Pasta (wholemeal boiled )	315 cals (300g)	105 cals	Low calorie
Porridge oats (with water)	193 cals (350g)	55 cals	Low calorie
Potatoes** (boiled)	210 cals (300g)	70 cals	Low calorie
Potatoes** (roast)	420 cals (300g)	140 cals	Medium
Rice (white boiled)	420 cals (300g)	140 cals	Low calorie
Rice (egg-fried)	500 cals	200 cals	High in portion
Rice ( Brown )	405 cals (300g)	135 cals	Low calorie
Spaghetti (boiled)	303 cals (300g)	101 cals	Low calorie

The Easier Way

Even if what you were looking for was on that food calories list, you would still need to get the grams of protein, carbs and fat for each serving.

I also noticed this food calories list didn’t include any levels of nutrients in these foods. Do you know if your diet is even balanced?

With the Strip That Fat program, everything is explained and laid out for you in a clear, easy to understand manner.

It’s a complete system. No guesswork involved, and things might even become clear about why you have struggled so much up to this point

Food Calories List is a post from: Personal Fitness Training

5lbs of muscle vs 5lbs of fat

Okay, there are about 3500 calories per pound of fat. There are 9 calories per gram of fat. By comparison, protein and carbs each are worth 4 calories per gram.

I know, if you do the math it doesn’t seem to add up right. The difference is in the blood, blood vessels and other tissue within the fat itself.

So now what do you do? There are a few things you need to know to get the most out of this information.

• What is a calorie
• How is fat used by the body
• What’s the best way to get rid of it

A calorie is a measure of heat. It takes one calorie to raise one gram of water to one degree Celsius. Knowing this, we know we need to raise our metabolism, or our metabolic rate. This would be the amount of calories we burn at rest.

Once we know your metabolic rate we can calculate more accurately your daily calorie use.Knowing the daily use, simply subtract 400-500 calories per day in intake. After seven days, you’ve cut 3500 calories out of your diet. If there are 3500 calories per pound of fat, you’ve just lost almost a pound of fat. (Assuming you were exercising while dieting.)

A couple things on this, first it’s important that you not cut your daily intake by more than 500 calories. Any drop below this will trigger your body to store more fat as a defense against starvation. I know, you’re not really starving, but your body doesn’t have a conscious mind that reasons that way.

Second, this is why “cheat days” don’t work. You sacrifice all week, making those decisions every meal, putting yourself to the test just to blow it all in one day.

The average cheat day will run you on average about 2800-3200 calories. After six days of successful will power and determination you have saved your body from about 3000 calories. One more day will be 3500… But instead, you’ve done so well, you deserve a reward. So you celebrate with a cheat day.

At the end of the day you’ve erased your entire week of work. That 3500 calories per pound of fat is right back in your body. That is why so many people have trouble losing weight. So, no cheat days!

Before going further, It’s important to know that your body works a certain way. It’s designed to stay alive. You’re barking up the wrong tree if you’re trying to change the way your body works. You can’t. No, you just have to operate within the rules of the way the body works.

• The fat that’s on your body, was put there on purpose- That’s right, it wasn’t an accident. You gave your body more than it needed, and it took some of that and stored it away for future use. If you only eat one or two meals per day, you’re storing even more than someone who eats five times per day. At 3500 calories per pound of fat, you only need to over eat by 500-600 calories per day to gain a pound of fat per week too.
• Fat is not your body’s preferred source of energy- And, fat is your body’s last line defense against death, It won’t get used for the household chores. Your body always prefers sugar to fat. Sugar, you know, “carbs”. See carbs are just sugar in the body, and for the purposes of this discussion its primary role is to fuel activity. Oxygen is the other half of the fuel equation. So, the majority of your activity by far (unless you spend at least 3 days per week 25 minutes or more sustaining an elevated heart rate) is fueled by carbs.
• Your body will not burn fat unless it absolutely has to- And why should it if you’re constantly feeding it all the fuel it needs? You must create an environment that will force your body to use fat for fuel. Hence, the low carb diet. Don’t make the mistake of thinking of carbs as the enemy however. Don’t stop eating all carbs. That will only work for a while, and you’ll feel horrible.

How Do You Get Rid of It?

It just means you have to have a plan before blindly consuming. Yes, it will include preparing your meal plan in advance. It doesn’t have to take a long time, but it does have to be done. There are plenty of convenient foods and supplements that make this easy to be done on the go.

Here are some other tips:

• Don’t eat starchy carbs in the last half of the day.
• Eat five small, evenly portioned meals per day. Breakfast being the biggest. (Yes, I know it’s an adjustment)
• Drink your daily allotment of water, (1/2 your bodyweight in ounces per day, plus an additional 16 ounces for every cup of coffee, tea or soda).
• Choose low glycemic index carbs for your carb portions
• Weight training is a must for losing fat. The more muscle you stimulate, the more fat you’ll burn.
• Get your full 8 hours of sleep. Studies now show that people who are obese sleep an average of 5-6 hours per night. By contrast, people at their ideal bodyweight sleep 7-8 hours per night. It’s for real. Brain chemicals do a lot of work in the metabolism department. Many of these chemicals require stage four sleep in order to be produced or secreted. Stage four sleep is only reached deep into the sleep cycle.

Now that you know how many calories per pound of fat there are, and armed with some insider tips you should be able to move forward to success. I find many people need help with all the figures and variables, My advice for those who don’t have the time to devote to research and planning is to get a meal plan that will help you.

Here’s a great resource for the “low down” on fat loss. If you’re looking for more information, Click Here!

Calories Per Pound of Fat is a post from: Personal Fitness Training

Healthy Choices

Free Diet Meal Plans Virtually Guarantee Results

I’ve often told my clients I could unconditionally guarantee their results if I could control what they ate.

Grocery List: 1300 Calories Low Carb

Bars

• Balance Bar Honey Peanut  3.00 each

Beans, Lentils

• Peanuts, all types, dry-roasted, without salt  0.50 1 cup

Beverages

• Orange juice – 100% pure , Tropicana  12.00 ounce(s)
• Vegetable juice – V8, no salt  34.00 fluid ounce(s)

Breads and baked goods

• Pita – wheat  2.00 each
• Rolls, hamburger or hotdog, mixed-grain  1.00 1 roll

Cereals

• Oatmeal – instant pkt.,plain Quaker Extra  2.00 pack

Dairy

• Cheese, mozzarella, part skim milk  1.00 1 oz
• Cream Cheese, Light, Phili brand  1.00 ounce(s)
• Egg substitute, liquid  1.00 1 cup
• Egg, whole, cooked, hard-boiled  1.00 1 large
• HEALTHY CHOICE Mozzarella String Cheese  4.00 ounce(s)
• KRAFT 2% Cheddar Cheese, Reduced Fat  5.25 ounce(s)
• Milk – skim, no fat  4.00 cup
• Parmesan, grated, KRAFT  1.00 ounce(s)
• Yogurt – Yoplait, Light, all flavors  18.00 ounce(s)

Dressings

• Italian – fat free, KRAFT Free  11.00 table spoon

Fats & Oils

• Olive Oil (sesame,soy bean, sunflower)  0.25 table spoon
• Olive oil – pure  0.75 table spoon
• Salad dressing, KRAFT Mayo Light Mayonnaise  2.00 1 tablespoon

Fibrous Carbohydrates (Healthy)

• Asparagus/ Fresh – Boiled  1.50 cup
• Green beans – string boiled & drained  4.00 ounce(s)
• Salad – lrg. garden w/tomato & onion  1.00 large
• Salad – sm. garden w/tomato, onion  5.00 small

Finfish and Shellfish

• Fish, salmon, Atlantic, farmed, cooked, dry heat  1.00 3 oz
• Fish, tuna, light, canned in water, without salt, drained solids  1.00 3 oz
• Fish, tuna, white, canned in water, without salt, drained solids  1.00 3 oz

Fruits & Fruit Juices

• Apple – medium with peel  1.50 each
• Banana – med 8″  1.00 each
• Blueberries, raw  0.75 1 cup
• Grapes, american type (slip skin), raw  1.25 1 cup
• Melons, cantaloupe, raw  1.50 1 cup, balls
• Orange – medium  1.00 each
• Peaches, raw  2.00 1 cup slices
• Strawberries, raw  1.00 1 cup, halves
• Watermelon, raw  2.00 1 cup, ballsFood Quantity Measure

Jams/ Spreads/Sauces/ Syrups

• BBQ – Healthy Choice  2.00 table spoon
• Catsup – tomato  0.50 table spoon
• Peanut Wonder -low fat peanut butter  3.00 table spoon
• Relish – pickle  0.50 table spoon
• SMART BALANCE Buttery Spread  1.00 tea spoon
• Soy sauce – Kikkoman ‘Lite’  2.00 table spoon
• Spaghetti sauce – mushroom, Ragu, ‘Homestyle’  0.25 cup

Meals, Entrees and Sidedishes

• STOUFFER’S LEAN CUISINE Glazed Chicken w/vegetables  1.00 each

Misc. Meats

• Flank – fat trimmed off, braised  4.00 ounce(s)
• HEALTHY CHOICE Beef Franks, Low Fat  1.00 each

Miscellaneous

• STOUFFER’S LEAN CUISINE Salisbury Steak with Macaroni and Cheese  1.00 each
• Tortilla – flour, soft, 7″ diam.  2.00 each

Noodles & Pastas

• Angel hair – whole wheat, cooked, De Boles  0.50 cup

Nuts & Seeds

• Seeds, sunflower seed kernels, toasted, without salt  0.50 1 oz

Pork Products

• Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted  2.00 3 oz

Protein Snack Foods (Healthy)

• Cottage Cheese – 1% fat  1.50 cup

Proteins (Healthy)

• Chicken Breast / White Meat  8.00 ounce(s)
• Swordfish – cooked dry heat  4.00 ounce(s)

Red Meats – Standard

• Beef, top sirloin, separable lean and fat, trimmed to 0″ fat, choice, cooked, broiled  1.00 3 oz

Rice, grains, flour

• Spaghetti, cooked, enriched, without added salt  0.50 1 cup

Sausages and Lunch Meats

• HEALTHY CHOICE Bulk Deli Turkey Breast  4.00 ounce(s)

Seasonings

• Mustard, prepared, yellow  2.00 1 teaspoon or 1 packet
• Spices, garlic powder  1.00 1 teaspoon

Soups and Gravies

• CAMPBELL’S Healthy Request Chicken Vegetabel Sou[  0.50 cup
• Chicken vegetable soup – Campbell’s, prepared  1.00 cup
• Sauce, ready-to-serve, salsa  0.50 0.5 cup

Vegetables

• Broccoli, raw  1.00 0.5 cup, chopped or diced
• Carrots – baby, raw  20.00 medium
• Carrots, raw  0.50 1 cup, grated
• Cauliflower, cooked, boiled, drained, without salt  2.00 0.5 cup (1″ pieces)
• Celery – raw stalk, trimmed  4.00 each
• Green beans – string, boiled & drained  4.00 ounce(s)
• Lettuce, iceberg (includes crisphead types), raw  0.25 1 cup, shredded or chopped
• Mushrooms, raw  0.75 1 cup, pieces or slices
• Onions, raw  0.50 1 cup, chopped
• Peppers, sweet, red, raw  0.50 1 cup, chopped
• Spinach, cooked, boiled, drained, without salt  0.75 1 cup
• Spinach, raw  3.25 1 cup
• Tomatoes, red, ripe, raw, year round average  7.00 1 slice, medium (1/4″ thick)
• Tomatoes, sun-dried  0.25 1 cup
• Vegetables – mixed, frozen, boiled  0.50 cup
• Zucchini, Frozen, Boiled, Drained  0.50 cup

The Problem

The problem that many of us have, is the inability to make intelligent food choices from day to day. That is important, because that’s where the battle is won or lost.

It’s a mistake to think that you can go ahead and have that extra serving potatoes, or say yes to those M&M’s after lunch, and think that we can just “make it up” on the stairmaster or “in the gym” tomorrow. After all, if that were true, we probably wouldn’t be looking for healthy meal plans online.

The Fact Is…

The simple fact is, we’re pretty disconnected from the reality of what foods are “worth” calorie and nutrient-wise, but especially calorie-wise. That’s not my opinion, that’s the fact. Just look around you. It’s even gotten to the point where kids are by-in-large (sorry) overweight.

I’m not one of these guys that will tell you it’s not your fault either, because mostly it is. I’m not trying to be harsh, but I don’t think anyone is doing us any favors by pointing the blame finger at any one else.

Besides, if you don’t take responsibility at some point, things will never change. You need to start here, and you need to start now. Your body is a direct reflection of what you put in your mouth. Period.

If you want to look and feel different, you’ll have to change how and when you make those choices. As I said before, we all have difficulty passing on impulse urges. So what’s the answer? Take the impulse out of the equation. When you have a meal plan, there’s no impulse. There’s no going to the refrigerator and wondering what you’re going to eat. Which, by the way is where we most often lose the battle.

Nope. If you’ve got a meal plan, you already know what you’re going to eat. You don’t have to think about it. You’re free to think about other things, which is another thing you must retrain yourself to do in order to succeed.

Ready To Go

The meal plans above are ready to go. They even come with a grocery list! Everything you’ll need to get at the store to follow the plan! It doesn’t get any easier than that. You can start today. Go to the store and buy your supplies for the next seven days, and be on your way!

Each Plan is complete for 7 days. Everything that you need, every variable accounted for.

The Bottom Line

The bottom line is that most of us basically eat the same stuff from week to week, but it’s nice to have variety when your working for a change. After you enter your credit card information, you will be taken to your download page. You’ll receive instructions via email immediately.

I just want to encourage you, trying to change your body with exercise alone will help you feel a lot better, but you won’t look that different without a change in your eating. That’s why having a plan is so important.

Start by getting one or a few of the meal plans below, or go here if you are interested in the online personal training membership.

Free Diet Meal Plans is a post from: Personal Fitness Training