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How Many Calories Are You Really Eating?

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The Only 3 Diet Rules You Need to Know

1. Eat More...

  • Fruits and vegetables: Produce is naturally low in calories and high in water and fiber, so it fills you up.
  • Low-fat dairy: Research shows that the calcium in skim milk, cheese, and yogurt may help your body burn fat.
  • Whole grains: They're rich in fiber and more filling than refined grains. Try oatmeal or whole-grain bread with at least two grams fiber per slice.
  • Lean protein: It's slowly digested, so it stays in your stomach longer. Good choices: Pork tenderloin, broiled Pacific halibut, skinless chicken, and deli turkey breast.
  • Salads and broth-based soups: Start your meals with a high-volume, low-calorie food like vegetable soup and you'll eat less overall.
  • Beans and legumes: Toss some black beans or chickpeas into your salad at lunch. They boast a unique combination of fiber to fill you up and protein to keep you satisfied.

2. Eat less...

  • Sweetened cereals and yogurt: The typical 6-ounce container of yogurt with fruit on the bottom packs more than two tablespoons of sugar -- more than 100 calories.
  • White carbs such as bread, pasta, and rice: They contain empty calories and little fiber.
  • "Fake foods" like rice cakes: They're so lacking in taste that you end up overeating them because you never feel satisfied.
  • Salty or fried snacks: Not only are they loaded with heart-clogging saturated fat, these foods also invite mindless munching.

3. Eat a Lot Less Often...

  • Sweetened drinks such as soda and iced tea: Drinking just one can of soda a day equals about 150 calories -- and 15 extra pounds a year.
  • Bagels, muffins, cakes, and cookies: The average deli bagel is so enormous that it counts as four servings of bread.
  • Butter, mayonnaise, and full-fat salad dressing: Butter and mayo contain more than 100 calories per tablespoon, and salad dressing can have 75 calories or more. Switch to light mayo and dressing and use them sparingly.

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midak2010 wrote:

Definately an important to know calories. But who has time to count all the calories of everything they eat. Better off getting a qualified nutritionist to give you a diet plan. My wife gets a weekly diet plan and also shopping list from her nutritionist. She found her at www.slimandhealthy.org .Fantastic , nutritious diet

3/1/2013 11:34:29 AM Report Abuse
a3984502 wrote:

Right now I am following the Diet Plan for You blog by nutrition specialist Kate Hill. Kate helped me lose weight in a healthy way in few weeks, without starving! If you want to lose weight, just visit Kate's blog at: http://dietplanforyou.blogspot.com

3/4/2012 03:24:10 AM Report Abuse
anonymous wrote:

It's not the calories that count. If your not eating enough cals your body wont expend much energy. On the other hand if your engaging in physical activity you will work up an appetite and become hungry. The real answer is controlling your hormones. Learn how to do so at Thin and thinner.net

1/31/2012 05:18:24 AM Report Abuse
kooper96 wrote:

Interesting topic,I believe we just need to keep execrises.Because I had read a related article from http://www.03br.com/weight_loss/diets/ .

1/19/2012 08:48:33 AM Report Abuse
harpertj wrote:

I love this site they give such good information....

1/13/2012 11:40:17 AM Report Abuse

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