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
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 129 5.8 s in champagne 1 glass / 120ml 89 0 s in a pint of beer 1 pint 182 0 s in a pint of Guinness s in gin, 40% alcohol 1 pint 170 0 25ml 55 0 s in lager, Stella Artois 1 can / 550ml 221 0 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
s in a bagel 85g 216 1.4 s in a baguette, French 150g 360 1.8 s in a Cadbury's Flake Cake 1 std bar / 34g 180 10.4 s in a biscuit 15g 74 3.3 s in a Danish pastry 67g 287 17.4 s in a doughnut 49g 140 2.0 s in a hot cross bun 70g 205 3.9 s in a jaffa cake 12g 46 1.0 s in a low fat biscuit 14g 65 2.3 s in a scone 70g 225 7.6 s in a white, crusty roll 50g 140 1.2 s in bread, brown 1 med slice 74 0.7 s in bread, brown, Weight Watchers 1 slice / 12.2g 28 0.3 s in bread, granary 1 slice / 25g 59 0.7 s in bread, pitta 1 pitta / 25g 147 1.1 s in bread, white 1 slice / 37g 84 0.6 s in bread, wholemeal 1 slice / 36g 79 1.0 s in toast 1 med slice / 33g 88 0.6 Breakfast Cereal Bran Flakes, Kelloggs 45g 144 1.1 Corn Flakes, Kelloggs 45g 167 0.4 Corn Flakes, Crunchy Nut, Kelloggs 45g 176 1.6 Porridge Oats, Scots, 45g 166 3.6
Quaker Rice Krispies, Kelloggs 45g 171 0.5 Shredded Wheat, Nestle 2 pieces / 44g 143 0.9 Special K, Kelloggs 45g 166 0.5 Weetabix 2 biscuits / 37½g 129 1.0 Chicken and Meat s in a beef sausage 1 sausage / 60g 151 11.1 s in a chicken breast 200g 342 13.0 s in a kebab 168g 429 28.6 s in a pork sausage 1 sausage / 24g 73 5.7 s in bacon 1 rasher / 25g 64 4.0 s in chicken breast fillets 1 fillet / 140g 162 4.5 s in fillet steak 1oz / 54 2.4 s in gravy, beef 83ml 45 2.7 s in ham 1 slice / 30g 35 1.0 s in lamb chops 1oz / 69 5.0 s in pork chops 1oz / 73 4.5 s in roast beef 1 slice / 35g 50 1.3 s in roast leg of lamb 1oz / 67 3.8 Chinese Food s in Chinese bean sprouts 150g 92 8.6
s in Beef in black bean s in Chicken and Cashew 386g 432 16.6 350g 311 14.0 s in Chicken Balls 1 ball / 46g 45 2.2 s in Egg Fried Rice 200g 250 3.0 Chocolate and Sweets s in a Cadbury's Creme Egg 39g 174 6.2 s in a Mars Bar 65g 294 11.4 s in Celebrations 1 sweet / 8g 36 1.6 s in chocolate 100g 530 29.9 s in chocolate ice cream 50g 159 10.4 s in Kit Kat 2 finger bar / 21g 106 5.5 s in Jelly Babies 1 baby / 6g 20 0.0 s in low cal sweetener 1 tsp / 1g 4 0.0 s in Maltesers 37g 183 8.5 s in Milky Way 1 bar / 26g 117 4.3 s in Minstrels 42g 209 9.4 s in popcorn 100g 405 7.7 s in Snickers 1 bar / 64½g 323 18.1 s in Twix twin bar / 62g 306 14.9 Crisps and Snacks s in a Special K bar 24g 94 1.7 s in cheese and 1 bag / 184 11.6
onion crisps 35g s in olives 1oz / 29 3.1 s in ready salted light crisps 1 bag / 132 6.2 s in Wotsits 40g 212 12.8 Drinks s in coffee 1 cup / 220ml 15.4 0.9 s in a can of coke 330ml 139 0.0 s in orange juice 1 glass / 200ml s in tea 1 mug / 270ml 88 0.0 29 0.5 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 1109 61.5 557 31.5 1017 56.5 1132 60.8 990 49.6 1010 50.6 1155 65.4 980 56.1 1040 57.4
s in a Kit Kat Easter Egg s in a Quality Street Easter Egg 245g 206g 1279 70.3 1032 52.5 s in a Rolo Easter Egg s in a Cadbury's Roses Easter Egg s in a Smarties Easter Egg 249g 202g 220g 1245 61.8 1040 57.4 1096 52.6 Eggs and Dairy s in butter 10g 74 8.2 s in cheese, cheddar 40g 172 14.8 s in cheese, cream 34g 58 4.8 s in eggs, size 3 57g 84 6.2 s in milk, semi skimmed 200ml 96 3.2 s in milk, whole 1fl oz / 30ml 20 1.2 s in yoghurt, black cherry s in yoghurt, strawberry 1 pot / 150g 1 pot / 200g 106 0.2 123 5.3 Fast Food s in a Big Mac 215g 492 23.0 s in a cheeseburger 141g 379 18.9 s in a hamburger 108g 254 7.7 s in a Quarter Pounder with cheese s in Kentucky Fried Chicken 206g 515 26.8 67g 195 12.0
s in KFC fries 100g 294 14.8 s in McDonalds fries 78g 207 9.0 s in Pizza Deluxe 1 slice / 66g s in Pizza ½ pizza / 135g 171 6.7 263 4.9 s in Potato Wedges 135g 279 13.0 Fruit s in a banana 150g 143 0.5 s in a pear 170g 68 0.2 s in a satsuma 1 med / 70g 25 0.1 s in an apple 112g 53 0.1 s in an avocado pear 145g 275 28.3 s in an orange 160g 59 0 s in grapes 50g 30 0.1 s in kiwi fruit 1oz / 14 0.1 s in melon 1oz / 7 0.1 s in strawberries 1oz / 7 0 Indian Food s in a Chicken Bhuna 300g 396 22.8 s in a Chicken Korma 300g 498 31.0 s in a Chicken Tikka 150g 232 6.2 s in a poppadum 12g 49 2.2 s in a Samosa 50g 126 6.6 s in an Onion Bhaji 22g 65 5.1
s in Bombay Potato 200g 202 10.4 s in naan bread ½ piece 269 10 Low and Low Fat Foods s in cheese spread, low fat s in Chicken Tikka Masala, low fat 50g 56 1.5 400g 360 4.0 s in low fat cookies 23g 82 1.0 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 94 2.7 65g 161 1.7 60g 71 3.6 11g 33 3.3 300g 255 9.0 s in a rice cake 10g 38 3.2 s in a low calorie chicken sandwich 169g 270 4.2 Nuts and Seeds s in almonds 1oz / 171 15.3 s in Brazil nuts 1oz / 193 19.1 s in cashew nuts 1oz / 164 13.7 s in hazelnuts 1oz / 183 17.8 s in salted peanuts 1 sm pack / 50g 311 26.5 s in sesame seeds 1oz / 171 15.8 s in sunflower 1oz / 164 13.6
seeds s in walnuts 1oz / 194 19.2 Sandwiches and Takeaway Food s in a bacon and egg, bacon and tomato, sausage and egg triple sandwich pack 256g 778 53.2 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 349 5.2 263 4.1 257 4.9 429 20.3 s in a ham and Swiss cheese panini 1 panini / 223g 557 26.1 s in a spicy Mexican flatbread s in a salmon, cucumber and mayo sandwich pack 184g 219g 282 5.0 530 26.3 s in a tuna mayonnaise baguette 230g 535 22.9 s in an egg mayonnaise sandwich 1 pack 253 6.0 Vegetables s in a jacket potato 180g 245 0.4 s in a salad 100g 19 0.3 s in brocoli 30g 7 0.2 s in cabbage 135g 21 0.5 s in carrots 60g 13 0.2
s in celery 40g 2 0.1 s in chips 100g 253 9.9 s in fried mushrooms 1oz / s in iceberg lettuce 1oz / 44 4.5 3.7 0.1 s in mashed potato (with butter) 1oz / 29 1.2 s in onions 1oz / 8.4 0.1 s in peas 60g 32 0.4 s in red peppers 1oz / 7 0.1