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.