Wight loss foods

No food alone could ever cause us tolose weight, there is no such thing as the best single weight lossfood. We all understand that weight loss is the result of the energy consumed from all various foods within the diet, and that a diet's total energy must be lower than the energy used by the body.

Some sites peddle the idea that certain foods are the best for weight loss because when these "special foods" are eaten they result in negative calorieshowever, there is no hard scientific proof to support this theory. In fact the only reason some foods are considered the best for weight loss is because they help reduce the total energy consumption in some way. For example, some fruits are listed in the negative calories foods list and considered one of the best foods for losing weight but this is probably due to the fact that fruits are often very low in energy. If any low calorie food is replacing another food high in calories then it can be considered good for losing weight.

Some other foods that are considered helpful when losing weight are those high in fiber. The fiber helps fill up the stomach quicker causing the individual to eat less, thus less calories are consumed.

Foods that are low in fat are also believed to be the best for losing weight. Fat contains more than twice the amount of energy than carbohydrates or protein, so eating less fat naturally lowers calorie intake.

Lower the Fat in Different Dishes

Foods that are nutritionally dense, especially from some of the B vitamins may help increase energy levels and give an individual more desire to exercise.

Many foods with a high water content are among some of the best foods to help lose weight. They are often low in calories plus increasing water intake has been shown to benefit weight loss. Water benefits weight loss

Fresh, natural produce are among the best foods for weight loss, they are often low in energy and low in sodium. A high sodium intake has been shown to cause slight water retention, thus gaining an extra few pounds of water weight. A low sodium diet can help rid the body of water retention.

Processed and convenient products loaded with refined sugar are NOT the best foods for losing weight. The sugar contributes to "empty calories" void of all nutrients.

All the best foods for weight loss should generally be....

• Fresh natural food

• Nutritionally dense food

• High in fiber

• Low in calories

• Low in fat

• Low in refined sugars

• Low in sodium

Many good weight loss foods may also contain...

• Complex carbs

• High quality protein

• Fiber

• High water content

Examples of some of the best foods for losing weight...

1. Fruit

2. Vegetables

3. Legumes

4. Wholegrain foods (muesli, oatmeal, wholemeal pasta, etc)

5. Baked potato

6. Boiled brown rice

7. Fresh fish

Calories in Bread

The number of calories in bread in the list below are shown per 100 grams. An average bread sliceweighs about 40 grams (1.5 oz) but some slices can be up to 70 grams.

Most bread calories come fromcarbohydrates. In white bread, carbohydrates come from refined flour, the calories are absorbed more rapidly than in brown or wholemeal breads. Brown bread calories are absorbed slower due to high fiber levels. High fiber foodscontain just as many calories however, the fiber fills up the stomach quicker so we tend to eat less food. If we eat less food we naturally consume less calories.

How many calories in bread:

Bread Type	Calories slice	Calories 100g	Fat 100g
Average Brown bread	82 calorie	220	2g
Average White bread	100 cals	217	1.5g
Brown Rolls	94 cals	260	3g
Croissants	133 cals	360	19g
Crackerbread	17 Cals	325	2.8g
Crispbread	38 Cals	392	0.5g
Chapatis	160 cals	300	12g
Current bread	108 cals	290	12g
French bread	102 cals	270	2.5g
Granary bread	84 cals	240	2.7g
Soya & Linseed	110 cals	274	10g
Malt bread	130 cals	270	2.5g
Naan bread	-	340	12g
Papadum	-	370	17g
Pitta bread	-	260	1g
Rye bread	83 cals	220	1.5g
Vitbe (wheatgerm)	-	230	3g
White Rolls	106 cals	275	2.1g
Wholemeal bread	81 cals	216	2.5g
Wholemeal Rolls	91 cals	240	2.5g

Most calories in bread are calculated in tests using accurate nutri-scales. Some values for the calories in breads may differ between different products and should only be used for general comparison purposes.

WARNING!

If you possess a high number of fat cells you MUST exercise & diet using correct scientific principles in order to empty fat cells, any other way will result in water loss and potential regain after diet stops.

Calories in Chicken

The table below shows the number of calories in chicken prepared using different cooking methods. The calorie count is calculated for an average portion* about 150 grams ( 5 ounces ).

Chicken breast is one of the leanest parts of the chicken, however in the table the leg shows less calories per portion but that's because the bone was included at weighing. The bone may take up one-third of the weight per portion resulting in only 100 grams of edible meat.

The darker meat from chicken is slightly higher in calories however this makes it iron rich. The skin is high in calories and should be removed before cooking to lower the calorie content.

Chicken Type	Calories / portion *	Fat
Chicken Breast skinless - Boiled	230 cals	7.5 grams
- roasted with little oil	255	10g
- grilled using Lean Grilling Machine	215	6g
- deep fried	300	15g
Chicken Leg + bone, no skin - boiled	180	6g
- roasted with oil	215	7.5g
- grilled using Grill Machine	184	3g
- deep fried	255	12g
Chicken Wing + bones with skin - boiled	249	8.5
- roasted with little oil	265	11g
- grilled using Machine	229	7g
- deep fried	315	17g
Breast with breadcrumbs, fried	362	19g
Fried in batter	350	18g

* We estimate portion size to be around 150 grams (5 oz) but this is subject to change depending on the individual. Portion sizes can also vary between different brands. These values should only be used as a guide

WARNING!

If you possess a high number of fat cells you MUST exercise & diet using correct scientific principles in order to empty fat cells, any other way will result in water loss and potential regain after diet stops. Read more on Fat Cells here!

Calories in Meat

The table below shows the calorie content of different cooked meats per 100 grams (3.5 oz). It is difficult to accurately determine the calorie content per portion as size differs between individuals and products, therefore the values are displayed for comparison purposes.

To accurately measure meat calories for individual portions simply weigh or estimate weight of cooked meat and find its value in table below then multiply that value by your portion weight in percentage. Learn more on how to count calories.

The number of calories in meat can be quite high due to high protein content and often high fat levels. To keep meat calories low only the leanest portions should be purchased, it is also recommended all meats are cooked by roasting, grilling, boiling or using a grilling machine whenever possible.

Meat info:

Most red meats are a good source of Iron but require the presence of vitamin C to aid absorption. A meal of meat needed and vegetables such as potatoes should do the trick!

List of calories in various meats:

Meat Type	Calories	Fat
Bacon Calories (average rashers)	500	45g
Beef Calories (average lean)	275	20g
Lamb breast (roast)	398	30g
Lamb Chops (grilled)	368	28g
Lamb Cutlets (grilled)	375	31g
Lamb Leg (roast)	270	17g
Lamb Shoulder (roast)	320	24g
Pork Belly rashers (grilled)	400	35g
Pork Chops (grilled)	340	24g
Pork Leg (roast)	290	20g
Pork Trotters (boiled)	290	23g
Veal fillet (roast)	240	12g
Chicken Calories (average)	140	12g
Duck (roast)	330	30g
Goose (roast)	350	25g
Partridge (roast)	250	8g
Pheasant (roast)	250	9g
Pigeon (roast)	242	13.5g
Turkey (roast)	165	6g
Hare	155	6g
Rabbit	187	8g
Venison	200	6.5

Values for the calories in meats may vary due to different cooking methods!

Some values for the calories in meat may differ between each product and should be used for general comparison purposes.

Most calorie values above have been calculated in our own tests using accurate nutri-scales. Some values for the calories in the foods may differ between each product and should only be used for general comparison purposes.

Calories in Fish

The table reveals the number of calories in fish per 100 grams (3.5 oz). Its difficult to accurately show the calorie content per fish portion as size differs between individuals and products, therefore the values are displayed for comparison purposes.

Fish calories can be low if, fresh white fish is chosen over fried fish from a restaurant or fish bar. Oily fish tends to be higher in calories than white fish however, oily fish contains plenty of essential fatty acids which have been shown to help combat some types of heart disease. One portion of oily fish is recommended at least once per week.

Oily fish, such as salmon, mackeral, herring, sardines, pilchards and tuna, are rich in the type of polyunsaturated fat known as omega-3 fatty acids. While some other foods contain omega-3s, oily fish contain the eicosapentaenoic acid (EPA) and docosahexaenoic acids (DHA). These oils have been much studied in recent years and are useful to help minimise joint pain as well as lower the risk of heart disease and some cancers. Fish oils are also one of the best sources of vitamin D in the diet, which increases calcium absorption. They can also help the condition of your hair and skin!

How many calories in fish table:

White Fish	Calories	Fat
Bass (steamed)	125	1.1g
Bloater (grilled)	190	1.8g
Catfish (steamed)	100	1g
Caviar	268	3.5g
Cod fillets (baked)	85	1.2g
Cod in batter (fried)	200	10g
Coley (steamed)	100	1g
Eel jellied	200	2.2g
Flounder (steamed)	68	0.6g
Haddock fresh (steamed)	87	0.7g
Haddock in breadcrumbs (fried)	170	8g
Halibut fresh (steamed)	102	3g
Lemon Sole (steamed)	79	1g
Lobster (meat only)	121	1.3g
Monkfish (steamed)	98	1g
Mullet (steamed)	98	1g
Sole in breadcrumbs (fried)	167	2.7g
Perch	124	1.4g
Pike	97	1.2g
Plaice fresh (steamed)	82	1.5g
Plaice in batter (fried)	260	18g
Pollock	98	1g
Saithe (steamed)	100	1g
Shark	187	2.3g
Sild in oil	273	19g
Skate in batter (fried)	168	10g
Sprats (fried)	350	21g
Sturgeon	96	1.2g
Whiting (steamed)	87	1g
Whiting in breadcrumbs (fried)	189	10g
Oily Fish	Calories	Fat
Anchovies (canned)	276	20g
Herring (grilled)	203	13g
Kippers (baked)	150	9.8g
Mackerel (fried)	254	12g
Pilchards	136	5.7g
Salmon (steamed)	180	12g
Sardines in tomato sauce	170	11g
Sardines in oil	220	14g
Trout (steamed)	99	2.1g
Tuna in oil	179	8g
Tuna in brine	95	0.5g

Values for calories in fish may vary between different portions!

Most calorie values above have been calculated in our own tests using accurate nutri-scales. Some values for the calories in the foods may differ between each product and should only be used for general comparison purposes.

Calories in Fruit

The number of calories in different fruits are shown in the table below, e.g. The question how many calories in a banana is answered. The fruit calories table shows how many calories are consumed with each average piece. As most fruit calories come from natural sugars, we have also included the carbohydrate count shown in grams. We have also added the water content for different fruits. Generally the higher the water content the lower the calorie content of each fruit.

Portion size can vary between the different fruits, as well as the subjective view of the individual, therefore the calories list for fruits was calculated from what we feel is an average piece of fruit. For some fruits, you may have to think about what you consider is the appropriate size for each portion. If an average sized seedless grape, including the skin, were eaten the table shows there would be around 2.4 calories consumed, if YOUR portion size for grapes is ten pieces then multiply the value by ten, in this example 24 fruit calories consumed.

Losing weight can be so much easier with a diet containing lots of fruit & Veg needs. The reason is calories in fruit are usually very low, mainly due to the large percentage of water present in most fruits. This high water content can help replenish fluid balance and make you feel fresh and ready for exercise. It is also hard to overeat with fruit portions as the large water and fibre content causes the stomach to fill up quickly. For this reason it may be a good idea to eat a piece of fruit before each meal.

Fruit calories table:

Fruit	Calories per piece	Carbs (grams)	Water Content
Apple (1 average)	44 calories	10.5	85 %
Apple cooking	35 calories	9	88 %
Apricot	30 calories	6.7	85 %
Avocado	150 calories	2	60 %
Banana	107 calories	26	75 %
Blackberries each	1 calorie	0.2	85 %
Blackcurrant each	1.1 calorie	0.25	77 %
Blueberries (new) 100g	49 Cals ( 100g )	15 g	81 %
Cherry each	2.4 calories	0.6	83 %
Clementine	24 cals	5	66 %
Currants	5 calories	1.4	16 %
Damson	28 calories	7.2	70 %
One average date 5g	5 cals	1.2	14 %
Dates with inverted sugar 100g	250 calories	63	12 %
Figs	10 calories	2.4	24 %
Gooseberries	2.6 calories	0.65	80 %
Grapes 100g Seedless	50 cals	15	82 %
one average Grape 6g	3 calories	0.9	82 %
Grapefruit whole	100 calories	23	65 %
Guava	24 calories	4.4	85 %
Kiwi	34 calories	8	75 %
Lemon	20 calories	3.4	85 %
Lychees	3 calories	0.7	80 %
Mango	40 calories	9.5	80 %
Melon Honeydew (130g)	36 calories	9	90 %
Melon Canteloupe (130g)	25 cals	6	93 %
Nectarines	42 calories	9	80 %
Olives	6.8 calories	trace	63 %
Orange average	35 calories	8.5	73 %
Orange large 350g	100 Cals	22g	75 %
Papaya Diced (small handful)	67 Cals (20g)	17g	-
Passion Fruit	30 calories	3	50 %
Paw Paw	28 calories	6	70 %
Peach	35 calories	7	80 %
Pear	45 calories	12	77 %
Pineapple	50 calories	12	85 %
Plum	25 calories	6	79 %
Prunes	9 calories	2.2	37 %
Raisins	5 calories	1.4	13 %
Raspberries each	1.1 calories	0.2	87 %
Rhubarb	8 calories	0.8	95 %
Satsuma one average 112g	29 cals	6.5	88 %
Satsumas 100g	35 calories	8.5	88 %
Strawberries (1 average)	2.7 calories	0.6	90 %
Sultanas	5 calories	1.4	16 %
Tangerine	26 calories	6	60 %
Tomatoes (1 average size)	9 cals	2.2	93 %
Tomatoes Cherry (1 average size)	2 calories	0.5	90 %

All values correct at time of testing, values for fruit calories may vary between different pieces!

* Fruit calories will vary depending on the size of fruit consumed. Some values for fruit calories may not be exact and should only be used for general comparison purposes.

Nutritional experts suggest we eat around five portions of fresh fruit and vegetables each day. A single handful of dried fruits will provide one portion of the five a day suggestion.

A diet high in fruits and vegetables has several advantages. They are foods high in potassium, helping to regulate fluid retention and blood pressure. It is high in fibre and fluid (helping to prevent constipation). Fruits in particular, are high in soluble fibre, which helps to control blood sugar levels and may therefore help to prevent binging and mid-life weight gains. And, because they are mostlyfoods low in calories, they help to control your weight that way too.

Negative calorie foods

Fruit Facts:

China produces more apples than the rest of the world put together!

Most of the vitamin C in fruit is found in the skins!

Calories in Apple

The number of calories in apple are low because like many other low calorie fruits they have a high water content. The edible part of an apple contains up to 90% water.

Apples are a good source of vitamin C and are rich in soluble fiber which helps lower cholesterol.

How many calories in an apple table:

Apple	Calories	weight
Cooking apple flesh only	36 calories	100g
Stewed with sugar	76 calories	100g
Stewed without sugar	32 calories	100g
Baked without sugar	34 calories	100g
Eating apple average	58 cals	1 apple
Eating apple	47 calories	100g
Without skin - peeled	40 calories	100g
Apple juices
Copella	43 calories	100ml
Del Monte	59 calories	100ml
Gateway	39 calories	100ml
Southern Gold	46 calories	100ml
Natural apple juice	40 calories	100ml

All values correct at time of testing, values for calories in apple may vary between different sized pieces!

Most calories in apple are calculated in tests. Some values for calories in apple may not be exact and should only be used for general comparison purposes.