So the tortilla you use will have a huge impact
on the calories and carbohydrates in this recipe.
Instead of a regular - size bagel, ask for a mini bagel and you'll automatically cut down
on calories and carbohydrates.
Not exact matches
Instead of cutting
calories, which can cause your body to lose muscle mass
and decrease the rate of your metabolism, stick to a healthy daily caloric intake (usually that's around 1,200 - 1,800
calories, depending
on your nutritional needs)
and be sure to eat plenty of fresh fruit, vegetables, lean protein,
and complex
carbohydrates.
DietSensor will help you to focus
on the four key nutrient goals that are important for each meal (
carbohydrates, proteins, fats,
and calories).
Nutritional information, per serving, based
on 5 servings:
Calories: 264,
Calories from Fat: 21 % Daily Value: Total Fat: 2.3 g, 4 %; Trans Fat: 0.0 g Cholesterol: 0 mg, 0 % Sodium: 356 mg, 15 % Total
Carbohydrates: 51.8 g, 17 % Dietary Fiber: 13.7 g, 55 % Sugars: 12.0 g Protein: 14.2 g Vitamins
and minerals: Vitamin A 143 %, Vitamin C 114 %, Calcium 12 %, Iron 26 %
For food labeling purposes, the guidelines do take into consideration the fiber content of that food
and subtract the amount of fiber (in grams) from the total grams of
carbohydrates and then multiply that number by 4
calories / gram for consistency in stating
calories on the food label.
But rather than just the standard recipe of oatmeal
and water, I've come up with a version that not only cuts down
on some of the
carbohydrates and calories, but also pumps up the fiber
and the protein.
I ran the nutrition numbers using a program I have available through my work called Nutritionist Pro
and based
on 12 bars made with chicken eggs the numbers are:
Calories 164;
Carbohydrate 25 g; Fat 5 g; Cholesterol 31 mg; Sodium 46 mg; Fiber 3 g; Protein 5.5 g
Please read the disclaimer for a little more info, but the diet is required to be so precise in the amount of
calories & fat to protein /
carbohydrate ratio that all recipes are calculated in a software program
and then weighed
on a gram scale so the exact nutrition numbers can be met.
If you don't know what I'm talking about, for now all that really matters is that from here
on out, I'll be including nutrition info in my recipes: i.e. how many
calories and how much protein,
carbohydrates,
and fat are in what I make (should you follow the recipe exactly as written).
Our recipes are not focused
on being low fat or counting
calories, we instead encourage healthy fats, complex
carbohydrates and plant based proteins that your body needs.
We want you to have full nutritional information for any item
on our menu including
calories,
carbohydrates, fat, cholesterol, sodium, fiber
and protein.
Specifically, Ebbeling's group studied three dietary paradigms: an Atkins» low - carb diet (60 percent of
calories from fat, 10 percent from carbs); a mixed diet with foods generally low
on the glycemic index (40 percent of
calories from fat, 40 percent from carbs);
and a low - fat diet with a mix of
carbohydrates generally high
on the glycemic index (20 percent of
calories from fat, 60 percent from carbs).
If,
on the other hand, the macronutrient composition affects fat accumulation, then these subjects should lose both weight
and fat
on the
carbohydrate - restricted regime
and their energy expenditure should increase, supporting the idea that a
calorie of
carbohydrate is more fattening than one from protein or fat, presumably because of the effect
on insulin.
The volunteers walked for 60 minutes at 60 percent maximum oxygen consumption
on an empty stomach
and,
on another occasion, two hours after consuming a high -
calorie carbohydrate - rich breakfast.
Philadelphia's menu labeling law requires full - service chain restaurants with more than 15 locations nationwide to list values for
calories, sodium, fat
and carbohydrates for each item
on all printed menus.
Each diet contained the same number of
calories, but those
calories came from foods that were either high or low in
carbohydrates,
and also either high or low
on the glycemic index.
A dietitian designed a diet that met each study participant's daily energy need
and 750
calories in fats
and carbohydrates were trimmed per day while maintaining the protein amount based
on whether they were in the higher - or normal - protein group.
Even though they had no guidance
on what their bodies needed, their ratio of
calories averaged at protein 17 percent, fat 35 percent
and carbohydrates 48 percent — much in line with contemporary nutritional science.
(They also take longer to digest than
carbohydrates, helping you feel fuller for longer
and on fewer
calories — a plus for anyone trying to lose weight.)
On a ketogenic diet, roughly 75 % to 90 % of daily
calories come from fat; 6 % to 20 % come from protein;
and 2 % to 5 % come from
carbohydrates.
The best approach is to find the right balance between fats, protein,
and carbohydrates because when meals aren't well - balanced, it becomes much easier to fill up
on high -
calorie, lower - volume foods.
It's really simple — if you eat the same amount of
carbohydrates and calories on days when you don't exercise, you will put
on muscle, no doubt — but you'll also put
on some fat.
By keeping fat
and protein approximately the same
on a daily basis, adding a large
carbohydrate rich meal right after working out will not only bring your
calories up
on workout days (crucial for strength gains), but it will also help you negate the above hormonal issues while still losing weight in the long run.
Aim for one that consists of 15 to 30 grams of
carbohydrates and 100 to 200
calories (depending
on your meal plan
and medication).
Take - away message: eat as much protein as your body needs for repair
and recovery, eat a little more if you want to put
on muscle,
and then take in the rest of your
calories from healthy fats
and vegetables, with limited fruits
and carbohydrates for fueling intense bouts of physical activity.
This means that people are eating around 90 % of their
calories from fat
and 10 % from protein
and carbohydrates combined
on a 4:1 approach.
Find out what your daily
calorie / protein /
carbohydrate / fat needs are based
on your goal, find out the nutritional content of the foods you're eating (you can use an online nutrition database like calorieking.com),
and then structure a daily meal plan for yourself.
Diets focused
on minimizing carbs, such as Atkins, South Beach
and The Zone, recommend eating anywhere between 10 %
and 40 % of
calories from
carbohydrates.
Whey protein isolate contains very little fat or
carbohydrates,
and may an excellent alternative for those people who are
on a
calorie restricted or low
carbohydrate diet plan.
On the other hand, many
carbohydrate rich foods are also very high in fiber, water, total food volume,
and fairly low in
calories comparatively.
This can be done by eating more
calories, usually
carbohydrates on exercise days,
and less of them
on resting days.
While I don't suggest focusing constantly
on counting
calories, I do recommend you learn about your protein, fat
and carbohydrate requirements so that you can start creating your daily meals
and food intake with a good general idea of what your body needs.
There are almost no restrictions
on the number of
calories, or to the content of
carbohydrates and fats.
On one side of the spectrum, the magic zone is when a maximum of 10 % of the
calories you consume come from fat,
and most of the rest come from
carbohydrates.
Cabbage is low in
calories and carbohydrates, contains no fat, is low
on the glycemic index
and is high in fiber.
The takeaway is simple: if there's an adequate
calorie deficit,
carbohydrate intake
and insulin levels have little bearing
on fat loss.
Fat
and carbohydrates,
on the other hand, each induce a burn of roughly 5 % of the
calories consumed due to the thermic effect of food.
The best snacks for managing hunger
on a reduced -
calorie diet are about 100 to 200
calories and have a mix of
carbohydrate, protein
and healthy fat.
«Effects of Weight Loss
And Calorie Restriction
On Carbohydrate Metabolism,» Current Opinion In Clinical Nutrition
And Metabolic Care., 8 (4), 431 - 9.
After making sure you're eating enough protein, how much of your remaining
calories come from
carbohydrate or fat depends
on your personal preferences, tolerances,
and goals.
For example, if you are consuming 1900
calories per day like myself (again refer to my previous blog post
on my daily diet
and counting
calories), 35 %
carbohydrates is:
Since they want everyone to limit their fat (
and to some degree protein) intake, they have to rely
on carbohydrates for the needed
calories.
And when it comes to maintaining ideal energy levels, performance and weight, you have to have a decent idea of what you're putting into your body, and knowing that one large egg has 71 calories, 6 grams of protein, 5 grams of fat and 0 carbs, that you ate 2300 calories on an average Saturday and 1750 calories on an average weekday, and that your carbohydrate percentage is 55 % of your daily intake requires you to log your diet for a little whi
And when it comes to maintaining ideal energy levels, performance
and weight, you have to have a decent idea of what you're putting into your body, and knowing that one large egg has 71 calories, 6 grams of protein, 5 grams of fat and 0 carbs, that you ate 2300 calories on an average Saturday and 1750 calories on an average weekday, and that your carbohydrate percentage is 55 % of your daily intake requires you to log your diet for a little whi
and weight, you have to have a decent idea of what you're putting into your body,
and knowing that one large egg has 71 calories, 6 grams of protein, 5 grams of fat and 0 carbs, that you ate 2300 calories on an average Saturday and 1750 calories on an average weekday, and that your carbohydrate percentage is 55 % of your daily intake requires you to log your diet for a little whi
and knowing that one large egg has 71
calories, 6 grams of protein, 5 grams of fat
and 0 carbs, that you ate 2300 calories on an average Saturday and 1750 calories on an average weekday, and that your carbohydrate percentage is 55 % of your daily intake requires you to log your diet for a little whi
and 0 carbs, that you ate 2300
calories on an average Saturday
and 1750 calories on an average weekday, and that your carbohydrate percentage is 55 % of your daily intake requires you to log your diet for a little whi
and 1750
calories on an average weekday,
and that your carbohydrate percentage is 55 % of your daily intake requires you to log your diet for a little whi
and that your
carbohydrate percentage is 55 % of your daily intake requires you to log your diet for a little while.
For example, when my boys gear up to kickbox, go
on a hike, build a fort or ride their bikes up
and down our culdesac, they are in complete blissful ignorance about how many
calories,
carbohydrates, protein
and fat they've eaten.
In Part 2 of this chapter, you're going to find out why
calories don't even matter that much
and what you should be focusing
on instead, in addition to learning exactly how many
carbohydrates, proteins
and fats you should be eating.
Research has shown that eating a large breakfast with lots of
carbohydrates and protein will reduce cravings
and hunger for the remainder of the day, making it easier for people
on a reduced
calorie diet to stick to their plan
and lose weight.
Since you burn more
calories in digesting protein
and you're limiting your intake of
carbohydrates, you can lose weight
on a high - protein diet.
I am
on a 2000
calorie intake
and consume only 25g of
carbohydrates.
Controlling your blood sugar is one of the simplest ways to not only BLOCK your body from storing fat
on your gut, butt,
and thighs, but turning your body to into a more efficient fat - burning machine...... meaning you'll stop storing excess
calories as fat, control your appetite,
and stop craving high sugar, or other
carbohydrate rich foods.