When people start going on a “weight loss diet,” they are completely unaware of how high in calories the typical foods they are used to eating actually are. This is one of the biggest eating mistakes. Plus, this is one of the main reasons why many who "eat healthy" or "work hard" still don't lose stubborn fat. So we're going to show what 200 calories looks like in the most commonly reported "problem" foods (e.g. 200 calories of rice or pasta) so you can see how easy it is to overeat on these foods. We'll then show you what 200 calories looks like with much better options (i.e. dense foods) so you can see how much extra food you could eat and the calories you could save with the right ones. weight loss foods.

We'll start by looking at the most common problem protein sources reported by clients who weren't losing fat. We have ground beef, pork chops, bacon, and fattier cuts of steak (e.g. New York Strip). These contain a ton of extra fat and therefore increase their calorie count significantly. For 200 calories, you're not getting much and it's easy to overeat. Better options would be to replace the ground beef with extra lean ground turkey, replace the pork chop with chicken breast, replace the bacon with turkey bacon, and just keep in mind the number of calories that fattier cuts of steak can quickly add. Other great lean protein options are egg whites and even shrimp.

Next come the carbohydrates. Some of the most problematic snacks we found among clients who weren't losing fat were Oreos, chips, and high-calorie cereals. When eaten in moderation, these foods are good, but you can't stop at 200 calories, which just goes to show how quickly calories can add up without you realizing it. Not to mention that the impact of these foods on your hunger will be minimal. The best high-density food options include strawberries, carrots, popped wheat, and plain air-puffed popcorn.

Other potentially problematic carbohydrate sources include pasta and rice. These food sources are not “bad” at all, but it is very easy to overeat without knowing it. I mean, being half Filipino, I grew up eating rice almost every day, and whenever I had it, I wouldn't willingly stop at 200 calories of rice. So a better option would be cauliflower rice or zucchini noodles.

Finally, we have fats. Now all fats in general, even “healthy” sources, will be very calorie dense. This doesn't mean you should avoid them since we need a minimum amount of fat for our bodies to function properly. But that means you need to be more mindful of your portions each time you eat them, because it's easy to overeat them. Chances are you're eating a lot more than what you thought was just a serving of peanut butter or a serving of nuts. This is why, for these foods, it is important to not only familiarize yourself with their portion sizes, but also to take the time to weigh these foods when you eat them, just to make sure you don't overeat.

Another problematic fat worth mentioning is salad dressings. Oil-based salad dressings don't add much value for 200 calories. In fact, many of you probably consume double or even triple that amount every time you eat a salad. Which turns what you thought was a low-calorie meal into the equivalent of a few slices of pizza. Instead, either re-measure these dressings when using them, or one possible "food swap" is to opt for salad dressing options with fewer calories.

Hopefully, you can see how much more food you can eat and how much easier it would be to suppress hunger and stick to your diet by simply making smarter food choices. You can also see how easy it is to sabotage any progress you may have made dieting throughout the week by making the mistake of indulging on the weekend and unknowingly consuming junk food. thousands of extra calories from these higher calorie foods. So, think about these swaps, but more importantly, just watch your portions with certain foods. There are no true “good” or “bad” foods, just smarter food options based on your goal.

And for those looking for a comprehensive, step-by-step program that shows you exactly what to eat and how to train week after week to transform your body in the most effective way possible, take the analysis quiz to find out what science- A program based on this program would be best for you and your body's current situation below:
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