The first thing you do is count your calories. On our site, we’ll give you an extremely helpful tool for counting how much calories your body requires for the day, and how much you need to cut out if you want to maintain your figure fit. But that’s not all: we’ll provide you with a list of all kinds of foods with previously counted calories for you to put them in your diet as you consider suits you.
Now that you’ll be introduced with the number of calories you can consume, you’ll need to make adjustments as to how to make your portions smaller. For example, if our app tells you that you need to take 3000 calories per day, than you’ll need to cut out at least 500 calories of your daily recommended dose of calories in order to lose weight. You can achieve that by cutting out only 100 calories of each meal. It doesn’t sound that awful now, right? So, let the fun journey begin! All you need to do is to follow the instructions:
| DAIRY | |
| 230 mml low-fat or soy milk | 85 calories |
| 120 mml low-fat cheese | 80 calories |
| 120 mml low-fat yogurt | 80 calories |
| PROTEINS | |
| 30 gr tuna, turkey, chicken breast or shrimp | 54 calories |
| 30 gr turkey breast | 48 calories |
| 30 gr chicken breast | 30 calories |
| 30 gr shrimp | 30 calories |
| 30 gr salmon | 60 calories |
| 30 gr beef | 70 calories |
| 30 gr pork loin | 40 calories |
| 1 egg | 75 calories |
| 1 egg white | 17 calories |
| VEGETABLES | |
| 235 gr boiled broccoli | 55 calories |
| 80 gr boiled corn | 70 calories |
| 80 gr boiled peas | 40 calories |
| 235 gr mushrooms | 52 calories |
| 235 gr cucumber | 25 calories |
| 1 bell pepper | 15 calories |
| 700 gr lettuce salad | 33 calories |
| 235 gr cooked zucchini | 40 calories |
| 235 gr green snap beans | 75 calories |
| 180 gr pea pods | 80 calories |
| 1 tomato | 22 calories |
| 235 gr Brussel sprouts | 100 calories |
| FRUIT | |
| ½ banana | 50 calories |
| 2 plums | 40 calories |
| 1 peach | 60 calories |
| 235 gr mixed berries | 65 calories |
| 120 gr pineapple | 60 calories |
| ½ papaya | 60 calories |
| 1 kiwi | 42 calories |
| 1 apple | 72 calories |
| 20 grapes | 70 calories |
| 1 orange | 60 calories |
| 235 gr watermelon | 70 calories |
| ½ mango | 65 calories |
| 20 cherries | 86 calories |
| 1 pear | 80 calories |
| STARCH | |
| 1 slice of whole wheat bread | Approximately 70 calories |
| 1 English muffin | Approximately 120 calories |
| 1 dinner roll | Approximately 80 calories |
| 1 slice whole grain bread | Approximately 70 calories |
| 200 gr whole wheat pasta | Approximately 200 calories |
| 150 gr whole grain cereals | Approximately 500 calories |
| 235 gr oatmal | 145 calories |
| 80 gr rice | 100 calories |
| 1 small baked potato | 135 calories |