| The effectiveness of whatever weight loss | | | | a cup of coffee, a fruit helping here and |
| diet lies ultimately on calorie reduction. | | | | there, this lady's food intake will hover |
| | | | around 1,250 to 1,300 which is pretty ideal. |
| Diet plans generally impose rules on what you | | | | |
| can eat and what you cannot, thus limiting | | | | Note: The above calories are based on US Food |
| you to a certain number of calories you can | | | | & Drug Administration (FDA)'s Consumer |
| consume per day. So, by following these | | | | Magazine, May - Jun 2005 issue. |
| weight loss diets, you'll naturally eat less | | | | |
| than when you normally eat freely. | | | | You can easily search for listings of all the |
| | | | common foods and their calories but here's my |
| Sure, there are other nutrients like fat | | | | list I compiled for you so you're more |
| content that you must watch out for when you | | | | conscious of the common foods and calories |
| eat, but that's a topic for discussion | | | | when you choose your foods: |
| another day. For now, suffice to know how | | | | |
| many calories you consume on a daily basis | | | | 1) Hamburger 120 g - 300 kcal |
| and that will give you a good indication if | | | | |
| you're overeating or not. | | | | 2) Fish and chips 250 g - 800 kcal |
| | | | |
| There's really no general guideline about how | | | | 3) Soft drink (Coke) can (285 ml) - 120 kcal |
| many calories you should consume due to many | | | | |
| factors based your current physical | | | | 4) Fries 200 g - 600 kcal |
| condition, age, sex but from U.S. National | | | | |
| Weight Control Registry's findings, | | | | 5) Coffee/tea with sugar cup (200 ml) - 40 to |
| individuals who were successful in weight | | | | 50 kcal |
| loss consume around 1,700 kcal for men and | | | | |
| around 1,300 kcal for women. | | | | 6) Coffee/tea with milk cup (200 ml) - 70 to |
| | | | 120 kcal |
| Counting calories may seem to be tedious and | | | | |
| unnatural but nevertheless helps you to be | | | | 7) Beer can (350 ml) - 150 kcal |
| aware of how much food intake you're actually | | | | |
| consuming. Even if you don't count, by | | | | 8) Fried fish 200 g - 450 kcal |
| knowing the calories of common foods will | | | | |
| help you make an informed and better decision | | | | 9) Broiled fish 200 g - 300 to 400 kcal |
| for your diet. | | | | |
| | | | 10) Steak 200 g - 500 kcal |
| Here's an example of a fictitious female who | | | | |
| eats an extremely healthy diet for the sake | | | | 11) Fried rice 400 g - 500 kcal |
| of discussion: | | | | |
| | | | 12) Noodles, dry or soup 300 to 500 g - 400 |
| 1) Breakfast Croissant (medium) bread and | | | | to 500 kcal |
| Low-fat milk (1%) - 333 kcal | | | | |
| | | | 13) Noodles, fried 300 to 500 g - 500 to 800 |
| 2) Morning snack Regular ice cream (1/2 cup) | | | | kcal |
| - 145 kcal | | | | |
| | | | 14) Cookies 5 to 10 small pieces - 200 to 300 |
| 3) Lunch Fried fish (3 oz) and Regular | | | | kcal |
| cheddar cheese (1 oz) - 309 kcal | | | | |
| | | | The above list is NOT a recommended list of |
| 4) Morning snack Frozen yogurt, low-fat (1/2 | | | | foods to eat. Rather, you now know that |
| cup) - 110 kcal | | | | eating a packet of fries at a fast food |
| | | | restaurant will give you 600 calories and you |
| 5) Dinner Ground Beef - Regular (25% fat) - | | | | can now decide if you want to eat all of |
| 236 kcal | | | | that, half of that or don't touch that at |
| | | | all. |
| This works out to a total of 1133 kcal. With | | | | |