Fat Loss Food Cheat Sheet- Calorie Counting Made Easy

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

food cheat sheet

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

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