Calorie Counting and our Fat Loss Food Cheat Sheet Will Certainly Help Your Summer Body
But and it’s a big but, Using our fat loss food cheat sheet to count calories is not necessary to be lean and for most people just trying to shape up, calorie counting is just not necessary!
However, I know people will count anyway so we have created this. One important subject however is ‘portion size’ and what substantiates a portion of protein, carbohydrates and fat. So this food cheat sheet can be used to look at what a ‘portion’ should consist of.
I.e. For most people a good breakfast will have around 25-50 grams of protein (3-5 eggs), 15-30 grams of fat (add a few walnuts to add fat if need) and a good fibrous low starch carbohydrate like mushrooms and spinach with your omelette (BTW, that’s my signature move 4 days a week). On this, a high-protein and high-fat breakfast will stimulate all those feel good neurotransmitters Aka. ‘Dopamine’ to get you energised for your morning. This will lead to more clarity and has a satiating affect leaving you fuller for longer. Log in to our ‘sister site and check this out http://ultimatebodyblitz.com.au/why-go-a-high-fat-breaky-introducing-the-meat-and-nut-breakfast/
Using the three tables below you can pick a protein, carbohydrate and fat to suit your needs.
Food Cheat Sheet Calorie Counter
Here is a very well know formula to know how many calories to eat. Yes I know, I mentioned you don’t need to count but you still need to know what portions to have.
So to use the food cheat sheet we need to know what portion size you require!
Your weight x 2.2 to make it in pounds. I.e. 80k x 2.2 = 176
We then ‘X Multiply’ by
- 10-14 for weight loss
- 14-16 maintenance/ muscle gain
- 17+ for growth.
I.e. 80 kilo female wanting to lose 5 kilos we would start at the higher amount for one week and schedule exercise and see what takes shape. So ‘X’ 14= 2464
We will go on a fat loss scheme of:
40% protein (no more than 3 grams per kilo) – 240 grams of protein
40% fat- 109 grams
20% carbohydrates- 120
These are approximates and now know how many grams to eat in each meal.
Do not consume fat in your post workout meal and consume a minimum of 50% of your carbohydrates in this meal and then the remainder in the next meal.
Meal Distribution Example
I.e. train at 530pm.
Meal 1, 2, 3- 730am, 1130 am, 330pm
- 48 g protein, 25 g fat and less than 10g of carbohydrates made up of veggies
Meal 4 post training shake- 7pm
- 48 g protein, 50 g carbohydrate
Meal 5- 2 hours prior to bed
- 48 g protein, 50 g carbohydrate and veggies.
Now this will allow you to relax as carbohydrate is great for the nervous system to recover and relaxes us, which is why we don’t want it prior to workouts.
Check out food options here and recips in our blog
Best Sources of Protein.
1 gram of protein is 4 calories
| Protein Sources
| Amount of Protein per 100g |
| Turkey | 29g |
| Chicken Breast | 29g |
| Lean Cut beef | 29g |
| Lean pork | 29g |
| Eggs | 13g |
| Cod | 21g |
| Whey Protein | 87g |
| Shrimp | 28g |
| Elk | 23g |
| Tuna | 27 g |
| Steak | 27 g |
| Milk | 8g/250 mL |
| Soy Milk | 6g |
| Lentil beans | 10g/ cup |
| Cottage Cheese | 27g |
| Pumpkin Seeds | 20g/ cup |
| Almonds | 22.5g |
| yoghurt | 11g/1 cup |
Best Sources of Carbohydrate
1 gram and 1g= 4 calories
| Carbs Sources | Amount of carbs per 100g |
| Sprouted grain bread | 47g |
| Oatmeal | 11g |
| Rice | 25g |
| Rice Cereals | 87g |
| Rice Pasta | 81g |
| Quinoa | 26g |
| White potatoes | 20g |
| Sweet potatoes | 20g |
| Lentils | 17g |
| Beans | 17g |
| Pineapple | 17g |
| Berries | 8g |
| Banana | 23g |
| Pear | 13.1g |
| Apple | 13.8g |
| Brown Rice | 31.7g |
| Basmati Rice | 28g |
| Mountain Barley Bread | 38g |
| White Pasta – (dry/boiled) | 70.0/25.0g |
| Maltodextrin, Destrose, Wazy Maize, HBCD | 100g |
Best Sources of Fat
1 gram and 1g= 9 calories
| Fat sources | Amount per 100g |
| Walnuts Pumpkin seeds Avocado Extra Virgin Olive Oil Almonds Coconut Oil Grass Fed Butter Natural Almond/ Peanut Butter
| 65g 46g 15g 100g 51g 100g 81g 50g
|
And here is an awesome addition to our fat loss food cheat sheet
(apologies it is not computing well with the transition- email dion@vivafitness.com.au and i will send if this doesn’t work for you)
| Food | Serve | CHO | PRO | FAT |
| BREADS
White roll Wholemeal Burgen soy/linseed Buttercup Wholemeal Helga’s light rye Mountain Barley Bread Pita, country life, white Tip Top 9 grain Tip Top white hy-fibre
CEREALS Oat bran, raw Kellogg’s: All bran Coco – pops Corn flakes Special K Nutri- Grain Sanitarium: Lite-Bix Weet- Bix Uncle Toby’s: Fibre plus Oats Oat flakes Inst. Porridge Vita-brits
CHEESES- block Bega, so light< fat Coon Extra light “” light & tasty Mainland light Mozzarella Light Pantalica low fat ricotta Philadelphia cream cheese Pre-pack Bega <%25 <%40 Super slices Kraft singles Extra light Free Bulla low fat cottage Dairy farmers <fat cottage Weight watchers cottage
EGGS White raw or scrambled Egg whole raw
Oils Canola, olive, peanut, safflower, sesame, soybean, sunflower
Olive, always fresh spray
BUTTER/ MARGARIN Country gold Devondale, light – soft Flora- light Flora pro-active Gold ‘n’ canola, light Meadow, %25
FRUIT Apple- Delicious Granny smith Jonathon Apricot raw Banana Grapes- Green Kiwi fruit Lemon Mandarin Nectarine Orange-Valencia Peach Pear Pineapple – slice Strawberries – raw
MEATS Bacon – Untrimmed – Breakfast, grilled – Middle, lean, grilled Beef steak, grilled/ lean -Fillet -Rib/ Eye* – Round – Rump – Sirloin – T- Bone Chk. Breast baked/ lean Chk. Breast shaved 97% fat free Chk. Drum. baked lean Chk. Ingham Breast fillets lite Ham steak, grilled Ham, kr, shaved/ Danish Lamb, chump chops Lamb, mid-loin Pork, leg steak grilled Pork 4 quart, grilled Turkey, baked, lean Turkey, smoked- shaved Veal loin chop lean Veal forequarter Veal schnitzel
MILKS Pura, edge Pura, light start Pura, tone Dairy farmers, regular Dairy farmers, skim So good regular So good, low fat So natural, rice milk Soy life 99% fat free
CREAMS Bulla lite Dairy, whipped cream-lite Pure Pure, lite- smooth Tridant, coconut lite
YOGHURT Danone, Diet lite Strawberry Fruche light, apricot/ honey/ van Nestle, light mango Ski D’lite Strawberry Vaalia Yoplait Le Rice apple/ cinnamon Yoplait lite, fruit salad Yoplait no fat, boysenberry
SEEDS & NUTS Almonds with skin Brazil nut Cashews- raw Natural peanuts-Naytura Macadamia Hazelnuts Peanuts raw-skin Pistachio nuts Sesame seeds Sunflower seeds Walnuts
NOODLES Trident, hokkien- Chinese Wokka, thin-egg Tangs rice noodles Noble house, hokkien-stir Fantastic, chow-mein 97% Bamboo pot, hokkien thin
PASTA White – dry/boiled Wholemeal-dry/ boiled Dolmio, fett, penne, rigatoni, etc Vetta, spaghetti, corkscrew, etc
Rice Aborio, risotto, cooked Rice, basmati, cooked Brown, boiled, sun-white Jasmine, long grain cooked Long grain, sun-white
Seafood’s Flake, crumbed, fried Flathead, fried Snapper steamed Squid, raw Swordfish, cooked Tuna, baked- grilled Salmon, baked- grilled Whiting grilled Whiting fried Oyster raw
CRISPBREADS Ryvitas original Vita wheat 9 grains Rice cakes, corn, orig, mixed Pretzels, original
SAUCES Fountain, BBQ Kikkoman soy Maggi, oyster Masterfoods, sweet Thai chilli Masterfoods, mustard Tomato Sauce
SPREADS Almond, brazil, cashew spread- Naytura Jam IXL, strawberry Peanut butter, Kraft- smooth Kraft, light smooth Vegemite
VEGETABLES Asparagus Avocado Green, beans, boiled Bean sprouts, raw Broccoli Brussel sprouts, boiled Cabbage, common – raw Capsicum green/ red Carrot- raw Cauliflower raw Celery raw Corn cobette Eggplant boiled Lentils, dried- boiled Lettuce, common Mushrooms raw Onion Spring onion Peas, green, boiled Snow peas Potato, new peeled, boiled Pumpkin peeled, boiled Spinach Squash boiled Tomato, common raw Turnip, peeled, boiled Zucchini
| 100g 1 roll 2 slc 2 slc 2 slc 25g slc 83g 2 slc 2 slc
100g 45g 30g cup “” “” “” 2biscs “” 45g 30g cup “” 34g cup 2 biscs
20g 25g 25g 20g 20g 100g 10g
21g slc “” “” “” “” “” 100g “” “”
60g 1 egg “”
100ml
5g tsp
5g 5g 5g 5g 5g 5g
200g “” “” 50g 200g 1 cup 100g 100g 175g 100g 250g 100g 200g 1 1 punnet
100g 100g 100g
100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g
100ml 100ml 100ml 100ml 100ml 100ml 100ml 100ml 100ml
100ml 100ml 100ml 100ml 100ml
100g 100g 100g 100g 100g 100g 100g 100g
100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g
100g 100g 250g 100g 100g 100g
100g 100g 100g 2 cups
200g 200g 200g 200g 200g
100g 100g 100g 100g 100g 100g 100g 100g 100g 50g
2 bisc 6 bisc 1 cake 50g
30ml 15 ml 20g, tbs 25mls 5g 50g
100g
20g 20g 20g 5g
200g, 1cup 150g 100g 100g 100g 140g 80g 100g 140g 100g 60g 130g 120g 150g 100g 120g 150g cup 150g 125g cup 100g 200g 200g 100g 150g 150g 225g 200g | 48.4 43.6 23.8 22.2 30.9 9.5 45.8 31.1 28.5
50.3 21.5 26.3 25.1 22.1 20.8 20 20 28.9 17 23.7 22.7 26.4
0 0 0 0 0 4.3 .4
0 0.9 0 1 .9 2. 4.2 3.7 4.0
.1 .2
0
0 0 0 0 0 0
27.6 21.6 24.6 3.7 39.8 26.3 9.8 1.8 14 7.7 19.3 6.4 26.2 5.3 3.4
4.5 2.4 .9
0.0 0.0* 0.0 0.0 0.0 0.0 0.0 0.0 0.0 .7 0.0 3.8 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 9.8
6.6 5.1 6.2 4.7 4.9 5.0 5.0 13.4 5.9
4.1 2.2 3.0 3.2 4.1
5.1 14.5 17.0 14.3 15.0 19.2 18.9 6.5
4.8 2.4 16.8 9.0 4.5 5.1 8.9 6.8 0.9 2.2 3.0
27.1 15.6 89.8 34.6 52.2 37.3
70.0/ 25.0 61.0/ 25.0 75.0 75.0
69.6 56.0 63.4 69.2 66.0
6.5 3.4 0.0 0.0 0.0 0.0 0.0 0.0 1.0 .4
14.0 24.8 5.0 40.5
14.7 1.2 5.5 13.7 0.4 12.2
22.0
10.0 3.5 8.0 0.4
2.8 0.6 2.2 1.6 0.4 2.7 1.9 2.3/ 4.0 17.0 2.0 1.3 21.9 3.5 11.8 0.4 1.8 8.9 6.9 8.0 1.8 25.6 15.4 0.8 5.0 2.9 8.6 3.2 | 9.7 10.1 12.4 5.1 5.7 1.8 6.9 9.4 6.2
17.3 6.8 1.6 2.3 5.9 6.6 3.7 3.6 4.1 3.8 3 4.4 3.5
5.9 7.8 7.5 5.8 6.3 9.5 .6
5.9 4.4 4.8 3.8 5.2 4.8 13.8 15.2 15.0
3.8 6.7
0
0 0 0 0 0 0
.6 .6 .6 .4 3.4 1.2 1.4 .6 1.6 1.1 2.7 0.9 0.6 0.7 2.1
17.0 22.2 33.3
30.2 31.3* 30.0 32.7 28.4 24.4 28.4 27.0 28.3 22.3 18.8 15.5 32.7 27.8 30.4 27.7 29.4 25.0 29.8 35.7 15.3
4.4 4.3 4.6 3.4 3.5 3.4 3.5 1.0 3.4
3.2 0.9 2.3 2.7 0.7
4.3 5.6 5.0 4.3 4.7 2.7 4.5 5.0
19.5 14.4 17.0 25.0 7.6 14.8 24.7 19.7 22.2 22.7 14.4
3.5 2.5 6.8 7.7 13.4 7.2
13.25/ 4.0 14.0/ 5.7 12.2 11.1
5.6 4.6 5.8 5.6 5.4
26.4 25.7 24.7 16.7 25.5 33.5 25.75 25.9 23.5 3.48
2.0 3.9 <1.0 5.0
0.1 1.5 0.7 0.2 0.2 0.6
17.0
0.0 4.6 3.3 1.2
5.0 2.8 1.5 3.1 4.7 4.9 1.2 1.5/ 1.7 1.1 2.2 0.4 2.4 1.4 10.2 0.9 4.3 2.8 2.5 6.0 0.8 5.0 4.6 3.0 4.5 1.2 3.1 2.4 | 2.6 2.4 5.6 1.7 2.0 .3 .9 4.0 1.8
7.0 1.4 .1 .1 .1 .2 .4 .4 1.3 2.3 1.3 2.8 .5
5 3.8 5.9 4.8 2.9 5.0 3.3
5 3.2 5.7 4.6 1.9 .5 2.5 2.5 2.5
0.0 5.2
100
3.5
3.5 2 2.3 3.2 3.0 2.9
0 0 0 .1 0.2 0.2 0.2 0.2 0.4 0.1 0.3 0.1 0 0.1 0.1
30.0 4.5 11.3
8.2 5.6/ 8.0* 6.2 6.7 8.8 6.8 4.8 3.0 10.6 1.4 3.6 2.5 7.8 7.2 3.7 7.8 4.0 3.0 2.7 3.2 27.0
1.0 1.0 0.1 3.9 0.1 3.4 0.0 0.6 0.9
18.0 3.4 35.6 18.0 5.4
0.1 0.5 1.0 4.0 1.2 2.5 0.2 0.1
54.7 68.5 49.2 47.0 76.2 61.4 47.1 50.6 55.6 51.0 69.2
1.0 0.5 4.5 3.2 3.0 1.6
1/ 0.3 2.0/ 0.8 2.0 1.3
0.6 0.4 2.4 0.8 0.8
5.0 6.7 2.7 1.2 5.0 7.0 9.0 .9 6.0 1.0
0.5 3.4 <1.0 1.5
0.1 0.0 0.0 0.1 0.4 0.1
55.0
0.0 10.5 7.7 0.0
0.2 33.9 0.2 0.1 0.3 0.4 0.1 0.1/ 0.2 0.1 0.2 0.1 1.6 0.4 0.5 0.1 0.4 0.2 0.3 0.5 0.0 0.2 1.1 0.4 0.3 0.2 0.0 0.6 |
