Check your diet to lose weight

Counting calorie in food is important to weight loss as all excess food we eat is either use or store as body fats. The more excess calorie in food we consume the more weight we gain.

Over a period of time be it a day, a week, a month or a year if we eat excess food we will put on weight. Every extra 3,500 calories we eat will result in an addition of 1 pound or 1/2 kilo of body weight

Calorie Calculator – Food Calorie Counter

 The following food calorie counter chart shows the calorie count and fat count per 100g of each food. 

Vegetables and Beans

FOOD CALORIE COUNT Fat Count  (g) Calorie Count   (kcal )
Broccoli 0.9 33
Cabbage 0.4 26
Carrots 0.3 35
Cauliflower 0.9 34
Cucumber 0.1 10
Mushroom 0.5 13
Onions 0.2 36
Peas 1.5 83
Potatoes 0.2 75
Tomatoes 0.3 17
Black-eyed beans, cooked 0.7 116
Butter beans, canned 0.5 77
Chick-peas, canned 2.9 115
Red kidney beans, canned 0.6 100
Red lentils, cooked 0.4 100

Fruits and Nuts

FOOD CALORIE COUNT Fat Count  (g) Calorie Count   (kcal )
Apples 0.1 47
Dates 19.5 280
Bananas 0.3 95
Grapefruit 0.1 30
Oranges 0.1 37
Peaches 0.1 33
Pears 0.1 40
Mangoes 0.2 65
Papaya 0.1 32
Pear 0.1 51
Pineapple 0.3 45
Orange 0.1 54
Watermelon 0.1 15
Pomegranate 0.5 80
Almonds 55.8 612
Brazil Nuts 68.2 682
Hazelnuts 63.5 650
Peanut Butter, smooth 53.7 623
Pine nuts 68.6 688
Walnuts 68.5 688

Diary, Fats and Oils

FOOD CALORIE COUNT Fat Count  (g) Calorie Count   (kcal )
Butter 81.7 737
Cream, double 48.0 449
Cream, single 19.1 198
Cream, whipping 39.3 373
Cheddar cheese  34.4  412
Corn oil 99.9 899
Cream cheese 47.4 439
Egg, whole 10.8 147
Egg yolk 30.5 339
Fat-free dressing 1.2 67
French dressing 49.4 462
Lard 99.0 891
Low-fat spread  40.5   390
Low-fat yogurt, plain 0.8 56
Margarine, polyunsaturated 81.6 739
Mayonnaise 75.6 691
Mayonnaise, reduced calorie 28.1 288
Milk, whole 3.9 66
Milk, semi-skimmed 1.6 46
Milk, skimmed 0.1 33
Olive oil 99.9 899

Cereals, Baking and Preserves     

FOOD CALORIE COUNT Fat Count  (g) Calorie Count   (kcal )
Bread, brown 2.0 218
Bread, white 1.9 235
Bread, whole meal 2.5 215
Rice 2.0 325
Wheat floor 2.0 340
1 medium chapatti 2.0 120
1 Paratha plain 20.0 280
Chocolate, milk 30.3 520
Chocolate, plain 29.2 510
Cornflakes 0.7 360
Croissant 20.3 360
Digestive biscuit, plain 20.9 471
Doughnut, jam 14.5 336
Flapjack 26.6 484
Fruit cake, rich 11 341
Pasta, white, uncooked 1.8 342
Pasta, whole meal, uncooked 2.5 324
Rice, brown, uncooked 2.8 357
Rice, white, uncooked 3.6 383
Shortbread 26.1 498
Sponge cake, fatless 6.1 294
Sugar, white 0 105
Sultana bran 1.6 303
Swiss-style muesli 5.9 363

Fats

Fat is the main source of energy we eat. It contains more than twice the calories of other foods. A diet high in fats will lead to excessive weight gain. There are lots of easy, no fuss ways of reducing fat in your daily low fat diet

Foods to avoid Foods To Try / Emphasize
Biscuits, waffles, doughnuts, sweet pastries, pancakes, coffee cake, and stuffing mixes, Paratha Bread, cereals, crackers, popcorn (unbuttered). Make your own low-fat cakes, biscuits and breads, chapatti
ice cream, ice milk, full-fat dairy products such as milk, cream, butter, hard margarine, whole milk yogurts and hard cheese. Non-fat milk, non-fat dry milk. Semi-skimmed milk, low fat yogurts and reduced fat cheeses and creams.
Creamed, fried, buttered or in rich sauces. Coconut, and avocado. All fruits except coconut and avocado, all vegetables.
Chocolate, candy, and dessert with cream or fat. Low fat and fat free fresh or dried fruits, breadsticks and vegetable sticks. Make your own low-fat cakes, biscuits and breads.
Cream soups, or canned soups prepared with whole milk. Soup made from water and non fat milk.
aerated cold drinks Coffee, sodas, juice, and tea.
Olives, nuts, sauces with cream, or butter Any items without oils. All non-fat labeled products.

Unfortunately, weight loss using caloric restriction is difficult because of several physiological factors. The body adapts to energy restriction within a day or two, becoming more efficient and requiring less energy to maintain current weight.

Thus, slowing down of the body’s metabolism makes continued weight loss through caloric restriction alone difficult. However, exercise while restricting calories can help to lessen the metabolic slow down. Exercise enhances the metabolic rate. Therefore, a low calorie diet should be combined with exercise to achieve a successful weight loss goal.

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