What you need to know if you want to lose weight

Transcription

1 What you need to know if you want to lose weight You may have been advised that you need to lose weight and Glendale Medical Centre has prepared this fact sheet to point you in the right direction. This is not a diet sheet you can get all this information from the internet. However we have detailed below the calorie value of typical foods. In general you will lose weight with any diet providing you burn off more energy (calories) then you take in by eating food. You therefore need to quantify the energy you are taking in every day by counting the calories Most diets fail because you are eating more calories then you are burning off. People who say they are hardly eating anything and still not losing weight are generally eating more than they think and they can only prove this to themselves by keeping a food diary and counting the energy value of that food. Most patients will benefit from learning to count calories and keeping a food diary An average active male needs 2500 calories per day and average active female needs 2000 calories per day to maintain a steady weight. So in order to lose weight you need to consume less calories then this per day. In order to lose 1 pound of body weight due to fat you need to burn off about 4000 calories L A person on a 1000 calorie diet would expect to lose about 2 pounds per week Some other facts 1 gram of fat contains 9 calories 1 gram of carbohydrate contains 4 calories 1 gram of protein contains 4 calories Therefore in general low fat diets tend to have fewer calories. Can I lose weight by exercising alone? No- in general exercise is very good for you but even with intensive exercise you will have difficulty losing weight without restricting your calorie intake Many people mistakenly think that by joining a gym they will lose weight. This is not the case. You need to diet as well. A person who walks briskly for 1 hour will burn off only 300 calories

2 If you eat 3 chocolate digestive biscuits you will be eating nearly 300 calories Therefore weight loss is best achieved by dietary restriction of calories exercise serves to complement by increasing your daily calorie burning and also improving your cardiovascular system. In general the best foods to eat are low calorie foods which tend to be non starchy carbohydrates (e.g. green vegetables). Portions size is very important and too much of even healthy food will increase your calorie intake. The calorie count of salads etc can be doubled or tripled by adding dressings etc so these have to be taken into account. The message is that if you go on a low calorie diet and combine this with daily exercise then you can expect to loose weight. If there is anything you don t understand on this fact sheet then please discuss this with your doctor Alcohol s in a Baileys Irish Cream 37ml s in champagne 1 glass / 120ml 89 0 s in a pint of beer 1 pint s in a pint of Guinness s in gin, 40% alcohol 1 pint ml 55 0 s in lager, Stella Artois 1 can / 550ml s in sherry 50ml 68 0 s in wine 1 glass / 120ml 87 0 s in vodka, 40% alcohol 25ml 55 0 Bread, Biscuits and Cakes

3 s in a bagel 85g s in a baguette, French 150g s in a Cadbury's Flake Cake 1 std bar / 34g s in a biscuit 15g s in a Danish pastry 67g s in a doughnut 49g s in a hot cross bun 70g s in a jaffa cake 12g s in a low fat biscuit 14g s in a scone 70g s in a white, crusty roll 50g s in bread, brown 1 med slice s in bread, brown, Weight Watchers 1 slice / 12.2g s in bread, granary 1 slice / 25g s in bread, pitta 1 pitta / 25g s in bread, white 1 slice / 37g s in bread, wholemeal 1 slice / 36g s in toast 1 med slice / 33g Breakfast Cereal Bran Flakes, Kelloggs 45g Corn Flakes, Kelloggs 45g Corn Flakes, Crunchy Nut, Kelloggs 45g Porridge Oats, Scots, 45g

4 Quaker Rice Krispies, Kelloggs 45g Shredded Wheat, Nestle 2 pieces / 44g Special K, Kelloggs 45g Weetabix 2 biscuits / 37½g Chicken and Meat s in a beef sausage 1 sausage / 60g s in a chicken breast 200g s in a kebab 168g s in a pork sausage 1 sausage / 24g s in bacon 1 rasher / 25g s in chicken breast fillets 1 fillet / 140g s in fillet steak 1oz / s in gravy, beef 83ml s in ham 1 slice / 30g s in lamb chops 1oz / s in pork chops 1oz / s in roast beef 1 slice / 35g s in roast leg of lamb 1oz / Chinese Food s in Chinese bean sprouts 150g

5 s in Beef in black bean s in Chicken and Cashew 386g g s in Chicken Balls 1 ball / 46g s in Egg Fried Rice 200g Chocolate and Sweets s in a Cadbury's Creme Egg 39g s in a Mars Bar 65g s in Celebrations 1 sweet / 8g s in chocolate 100g s in chocolate ice cream 50g s in Kit Kat 2 finger bar / 21g s in Jelly Babies 1 baby / 6g s in low cal sweetener 1 tsp / 1g s in Maltesers 37g s in Milky Way 1 bar / 26g s in Minstrels 42g s in popcorn 100g s in Snickers 1 bar / 64½g s in Twix twin bar / 62g Crisps and Snacks s in a Special K bar 24g s in cheese and 1 bag /

6 onion crisps 35g s in olives 1oz / s in ready salted light crisps 1 bag / s in Wotsits 40g Drinks s in coffee 1 cup / 220ml s in a can of coke 330ml s in orange juice 1 glass / 200ml s in tea 1 mug / 270ml Easter Eggs s in an Aero Easter Egg s in a Chocolate Buttons Easter Egg s in a Chocolate Orange Easter Egg s in a Cadbury's Caramel Easter Egg s in a Cadbury's Creme Egg Easter Egg s in a Crunchie Easter Egg s in a Cadbury's Dairy Milk Easter Egg s in a Cadbury's Flake Easter Egg s in a Cadbury's Heroes Easter Egg 212g 105g 222g 222g 200g 200g 218g 185g 200g

7 s in a Kit Kat Easter Egg s in a Quality Street Easter Egg 245g 206g s in a Rolo Easter Egg s in a Cadbury's Roses Easter Egg s in a Smarties Easter Egg 249g 202g 220g Eggs and Dairy s in butter 10g s in cheese, cheddar 40g s in cheese, cream 34g s in eggs, size 3 57g s in milk, semi skimmed 200ml s in milk, whole 1fl oz / 30ml s in yoghurt, black cherry s in yoghurt, strawberry 1 pot / 150g 1 pot / 200g Fast Food s in a Big Mac 215g s in a cheeseburger 141g s in a hamburger 108g s in a Quarter Pounder with cheese s in Kentucky Fried Chicken 206g g

8 s in KFC fries 100g s in McDonalds fries 78g s in Pizza Deluxe 1 slice / 66g s in Pizza ½ pizza / 135g s in Potato Wedges 135g Fruit s in a banana 150g s in a pear 170g s in a satsuma 1 med / 70g s in an apple 112g s in an avocado pear 145g s in an orange 160g 59 0 s in grapes 50g s in kiwi fruit 1oz / s in melon 1oz / s in strawberries 1oz / 7 0 Indian Food s in a Chicken Bhuna 300g s in a Chicken Korma 300g s in a Chicken Tikka 150g s in a poppadum 12g s in a Samosa 50g s in an Onion Bhaji 22g

9 s in Bombay Potato 200g s in naan bread ½ piece Low and Low Fat Foods s in cheese spread, low fat s in Chicken Tikka Masala, low fat 50g g s in low fat cookies 23g s in garlic bread, low fat s in a hot cross bun, low fat s in a low calorie ice cream s in low calorie mayonnaise s in low calorie lasagne 84g g g g g s in a rice cake 10g s in a low calorie chicken sandwich 169g Nuts and Seeds s in almonds 1oz / s in Brazil nuts 1oz / s in cashew nuts 1oz / s in hazelnuts 1oz / s in salted peanuts 1 sm pack / 50g s in sesame seeds 1oz / s in sunflower 1oz /

10 seeds s in walnuts 1oz / Sandwiches and Takeaway Food s in a bacon and egg, bacon and tomato, sausage and egg triple sandwich pack 256g s in a chicken, ham and prawn sandwich pack s in a chicken fajita wrap s in a chicken salad sandwich s in a ham and cheese toasted sandwich 247g 185g 195g 160g s in a ham and Swiss cheese panini 1 panini / 223g s in a spicy Mexican flatbread s in a salmon, cucumber and mayo sandwich pack 184g 219g s in a tuna mayonnaise baguette 230g s in an egg mayonnaise sandwich 1 pack Vegetables s in a jacket potato 180g s in a salad 100g s in brocoli 30g s in cabbage 135g s in carrots 60g

11 s in celery 40g s in chips 100g s in fried mushrooms 1oz / s in iceberg lettuce 1oz / s in mashed potato (with butter) 1oz / s in onions 1oz / s in peas 60g s in red peppers 1oz / 7 0.1