violent-breeze asked: how many calories including fruits & veg do you have per day :)?

Me?! 

Well, I’d round it up to about 1000 at the most. I don’t really have to keep track anymore because I guess it all became second nature what to eat and what not or when I could if I wanted it bad enough. 

I eat one Naughty sweet or salt a day, usually less than 100 cals. Although, most days I don’t even want one. I eat mostly fruits and veggies, so that’s where most of my calories come from- or grains- I don’t like to eat naughty cals anymore, really. Only chips can suck me in, but only my favorite chips. Which I can only stand less than a handful now.

If there’s no fruit in the fridge, it feels like I don’t eat at all. I won’t eat anything else if there’s no fruit. So you can kind of imagine how much of it I eat. Especially up to 1000 cals. o.o

Thanks for being interested. <3 (I feel loved!)

249 foods that help lose weight

249 foods that’ll help you lose weight fast

130 Complex Carbohydrates that help you lose weight…

1. All whole grain or unprocessed foods
2. Any fruits or vegetables - How fruits & veggies burn fat
3. Oatmeal - How oatmeal prevents your body from storing fat
4. Steel-Cut Oats
5. Plain popcorn - lightly salted

1. Brown rice
2. Wild rice
3. Wheat Germ
4. Potatoes
5. Wheat breads (Avoid White breads)
6. Granary bread
7. Pitta bread
8. Wheat Bagel
9. Wholegrain cereals
10. High fiber breakfast cereals like All Bran and Fiber One
11. Porridge
12. Grits
13. Oats
14. Shredded wheat
15. Whole wheat pretzels
16. Muesli
17. Cassava
18. Corn
19. Amaranth
20. Oatcakes
21. Pastas made with wheat like Macaroni or Spaghetti
22. Whole Barley
23. Buckwheat / Buckwheat pasta
24. Quinoa
25. Sprouted bread (Ezekiel bread)

Any vegetables

1. Artichokes
2. Asparagus
3. Arugula
4. Green beans

1. String beans
2. Beets
3. Broccoli
4. Brussels sprouts
5. Cabbage
6. Carrots
7. Cauliflower
8. Celeriac
9. Celery
10. Chervil
11. Chicory
12. Chives
13. Collard Greens
14. Cucumbers
15. Squash
16. Tomato
17. Cucumbers
18. Dandelion greens
19. Dill pickles
20. Eggplant
21. Endive
22. Garlic
23. Garbanzo beans (chickpeas)
24. Grapefruit
25. Kale
26. Kidney Beans
27. Kohlrabi
28. Leeks
29. Lettuce
30. Mushrooms
31. Mustard greens
32. Okra
33. Onions
34. Parsley leaves
35. Pinto Beans
36. Turnips
37. Watercress
38. Parsnips (raw/boiled)
39. Peas
40. Peppers (green/red)
41. Pickles (sour/sweet)
42. Pumpkin
43. Radishes
44. Rappini
45. Rhubarb
46. Rutabagas
47. Sauerkraut
48. Salsify
49. Scallions
50. Shallots
51. Sorrel
52. Soybeans
53. Spinach
54. Tomatoes
55. Spirulina
56. Swiss Chard
57. Yams
58. Sweet Potatoes
59. Zucchini
60. Water Cress

Any Fruits

Although fruits are simple carbs… the fructose or sugarcontained in fruits will not cause a quick rise in blood sugarthat WILL NOT make you store fat as easily if you ate othersimple carbs like these bad weight loss foods here plus… fruits contain fiber (see fast weight loss tip #6) and other nutrients that are beneficial to weight loss

1. Apples See how apples prevent your body from absorbing too much fat
2. Apricots
3. Asain Pears
4. Bananas
5. Blackberries
6. Blackcurrants
7. Blueberries
8. Cantaloupe
9. Cherry
10. Cranberries
11. Currants
12. Damson plum
13. Figs
14. Goji Berries
15. Grapes
16. Honeydew melon
17. Huckleberries
18. Kiwi
19. Kumquats
20. Lemon
21. Limes
22. Loganberries
23. Mangoes
24. Melon
25. Muskmelons
26. Navy beans
27. Nectarines
28. Papaya
29. Pineapple
30. Plums
31. Pomegranates
32. Prunes
33. Oranges
34. Peach
35. Pear
36. Plum
37. Raspberries
38. Spaghetti Squash
39. Strawberries
40. Quince
41. Tangerines
42. Watermelon

See how to lose weight without counting calories

79 High Protein foods that help you lose weight…

Any type of Protein shakes & supplements…

1. Protein Bars
2. Whey Protein Shakes
3. Casein Protein shakes
4. Egg Protein shakes
5. Soy Protein Shakes & Soy Protein Bars - vegetarian protein source
6. Hemp Protein Shakes - another vegetarian protein source
7. Blended Protein shakes - combination of protein sources

Any animal sources…

1. Orangic Beef (range-fed or game)
2. Cornish hen
3. Chicken - Lean Chicken breast (skinless)
4. Turkey - Deli Turkey breast / Skinless Turkey breast
5. Quail
6. Duck
7. Goose
8. Emu
9. Leanest cuts of Beef like Red round steaks and roasts, top loin, top sirloin and chuck shoulder and arm roasts.
10. Leanest cuts of pork like pork loin, tenderloin, center loin and ham.
11. Well-trimmed Leg of lamb
12. Bison
13. Rabbitt
14. Deer / Moose / Elk / Caribou
15. Top Round Leg cutlet or Chop cuts of Veal
16. Egg whites / Egg beaters
17. Eggs

Most fish & other seafoods…

1. Tuna
2. Sardines
3. Trout
4. Salmon
5. Abalone
6. Bass (fresh water/sea)
7. Cod
8. Roe
9. Perch
10. Pollack
11. Halibut
12. Anchovy
13. Catfish
14. Mackerel
15. Flounder
16. Herring
17. Tilapia
18. Swordfish
19. Whiting
20. Grouper
21. Haddock
22. Snapper
23. Crab
24. Crayfish
25. Mussels
26. Shrimp
27. Scallops
28. Oysters (half shell)
29. Frog legs
30. Terrapin (turtle)

Any nuts & seeds - High protein foods for vegetarians

1. Unsalted Cashews
2. Unsalted peanuts
3. Raw Almonds
4. Hazelnuts
5. Brazil Nuts
6. Pecans
7. Walnuts
8. Pine Nuts
9. Pistachio Nuts
10. Macadamia Nuts
11. Pistachio nuts
12. Hazelnuts and Filberts
13. Butternuts
14. Beechnuts
15. Pumpkin seeds
16. Sunflower seeds
17. Chia seeds

More high protein foods…

1. Hummus
2. Seitan
3. Tempeh
4. Natural peanut butter
5. Natural cashew butter
6. Natural almond butter
7. Beef Jerky
8. Tofu & Soy products

Quick tip: try to get at least 30% of your total calories from protein because in a Danish study… People who got 30% of their calories from protein lost twice as much weight as people who ate less than 15% of their calories from protein and here’s why…

Your body burns the most calories when digesting protein. See fast weight loss tip #7

4 Good Fats that help you burn fat…

1. Omega-3s - See how Omega-3’s help you burn fat
2. CLA - See how CLA helps you lose belly fat
3. Omega-6s - How Omega-6 fats such as GLA helped people lose 11 pounds
4. MCT - How you can lose up to 36 pounds in a year eating more MCTs fats

You can take supplements to get more Good fats in your diet but if you eat more complex carbs and lean proteins - you’ll be getting enough Good Fats in your diet to lose weight.

7 Low-fat dairy products that help you lose weight…

1. Low fat yogurt
2. Greek yogurt
3. Low fat cottage cheese
4. Low fat cheese
5. Low-fat/non-fat sour cream
6. Low-fat or Skim milk
7. Fat free cream cheese

See how dairy products breakdown fat cells faster

7 Condiments that can be used safely when trying to lose weight…

1. Carb options barbeque sauce, ketchup and pasta sauce
2. Fat free mayonaise
3. French’s honey mustard
4. Mrs. Dash
5. I can’t believe it’s not butter
6. Smuker’s sugar free jams
7. Balsamic vinegar

31 Spices & Spicy Foods that increase your metabolism…

1. Hot peppers
2. Cayenne peppers
3. Hot mustard
4. Cinnamon
5. Cumin
6. Turmeric
7. Cloves
8. Jamaica pepper
9. Africa birdseye
10. Anaheim
11. Curry Powder
12. Jalapeno Peppers
13. Habanero Peppers
14. Chili Peppers
15. Chili Powder
16. Cavenne Peppers
17. Thai Peppers
18. Ginger (Turmeric)
19. Garlic
20. Bell peppers
21. Bird’s eye chili
22. Tabasco
23. Rocoto
24. Chiltepin
25. Piquante
26. Super Chili
27. Datil
28. Fatalii
29. Naga
30. Jolokia
31. Scotch bonnet

More stuff you can eat & drink to lose weight…

• The 11 best foods to eat to lose weight fast
• 7 Weight Loss Drinks other than water
• 28 Foods that will flush out water weight
• Fats that burn fat
• 732 foods that make you look good naked and…

Here’s some foods that build muscle…

• 79 muscle building foods
• Best supplements to build muscle fast
• 6 best foods to eat to build muscle and…

Make sure you also look at…

• Foods NOT TO EAT when trying to lose weight
• Can I eat what I want & still lose weight?
• How many carbs, proteins & fats you need to lose weight
• Will protein shakes make me gain weight?
• 368 Free Online Diet meal plans
• See How Many Calories You’re Eating

Tips on eating fruit to lose weight!

When you were young, your mom probably told you to eat fruit. Although she might have been more interested in keeping you healthy—fruit has zero cholesterol, serves as a good source of heart-healthy fiber and contains phytochemicals that reduce blood pressure and the risk of cancer and type 2 diabetes—boosting your fruit intake may also help you lose weight. Add strawberries and grapefruit to your watermelon, and watch the scale inch to the left.

Eating to lose

Research shows that following positive weight-loss messages or diets that promote eating more of a certain food provides better results than following negative messages or diets that promote eating less of a certain food. 

Everybody wants a weight-loss plan that lets them eat as much as they want while satisfying hunger and reducing calorie intake. The trick is to choose foods with a lower energy density, or fewer calories per gram weight of the food. The more water and fiber in a food, the lower its energy density, and the more it helps you stay full while you reduce your calorie intake and lose weight.

One of the best ways to fill up on foods with low energy density is to eat more fruit. But not just any fruit will do. Canned fruit packed in heavy syrup has twice the energy density of canned fruit packed in light syrup. Dried fruit has four times the energy density of fresh fruit, because almost all the water has been removed. The best choice is fresh, whole fruit for the least amount of calories and the highest amount of fullness and satisfaction. The top fruits for weight loss include grapefruit, melons (watermelon, cantaloupe and honeydew), berries (strawberries, raspberries and blueberries), papaya and peach.

10 easy tricks to boost your fruit intake

According to mypyramid.gov, women should aim for at least two cups of fruit per day; more if they’re physically active. Here are some suggestions to help you boost your fruit intake to healthier levels—and you might just lose a few pounds along the way.

• We know you’d rather order the cheesecake, but we’ve come up with a fair compromise. Many restaurants serve fruit dishes with a tasty indulgence—like a sugar cookie, a scoop of sorbet or a selection of cheeses—on the side.
• Feast away on apple slices throughout the day, and you’ll be less tempted to hit up the vending machine to satisfy your sweet tooth.
• Are late-night ice cream cravings your diet downfall? Snack on frozen grapes instead. They’re sweet, crunchy and cold—and they’ll make you forget about the pint of Ben & Jerry’s in your freezer.
• When eating at fast-food chains, order a fruit cup instead of fries.
• Doughnuts and bagels may be the usual morning snack at work, but wow your colleagues with a parfait of frozen berries, yogurt and low-fat granola.
• If you usually eat chips with your lunchtime sandwich, try eating grapefruit instead. Peel and section a grapefruit in the morning before you go to work, and toss it in a plastic zipper bag.
• Jazz up your breakfast by tossing a handful of berries on cold cereal or adding sliced peaches to oatmeal.
• Need to whip up a tasty dinner party dish? Try making a fruity dessert. Slice strawberries and mix with raspberries and blueberries. Top with a quick syrup: Simmer 1/2 cup water with 2 tablespoons sugar and 1 teaspoon amaretto until reduced to 1/4 cup. Cool and pour over the fruit for an out-of-this-world dessert dish.
• Appetizers can be a dieter’s downfall, packed with calories and loaded with fat. Amaze your friends with a delicious, colorful and low-calorie fruit kabob appetizer. Cut a variety of fruit to skewer on a bamboo stick, including red and green grapes, pineapple chunks, strawberries, sliced bananas, cubed pears—the sky is the limit! If preparing in advance, drizzle the fruit with lemon juice to prevent the bananas and pears from turning brown.
• Keep a bowl of fresh fruit on your kitchen counter. You’re more likely to grab an apple, tangerine or peach if it’s in sight.

Article on weightloss: why fruits and veggies kick naughty cals to the curb!

High levels of fruits, vegetables, greens and beans help you lose weight because they are low in calories, high in volume and high in critically important nutrients. On a very practical level they fill you up, without loading you up with fat and calories. And when your stomach is filled up with high volume, low calorie food, there is less room for other bad stuff. 

There is also a growing body of evidence that shows that plant-based foods help to control food cravings and overeating. They are nutrient dense, which simply means they are packed with all sorts of good things for you, which is something most of us know. 

But what is new is the idea that a diet very high (much more than the recommended 5 servings a day) can help turn off our cravings for processed foods. They can short circut the food addiction cycle, and help provide a jolt to your weight loss efforts. 

Your Diet May Be Balanced- But Are You? 

The average American diet is roughly 8% fruits, vegetables and beans. We are told to eat 5 or more portions a day, but to get real impact on your weight or health, you need to radically and dramatically increase daily intake, and put a special focus on green vegetables like spinach, broccoli and salad. Often what keeps us from doing this is that we are told to pursue a “balanced diet” and to “eat sensibly”. But what if your body is out of balance and overweight? In order to attain balance, might we need to pursue an “unbalanced diet” where we simply invert the ratios of fruits and vegetables in relation to everything else? 

For those of you following the PEERtrainer Cheat System, you know how easy this can be, even if you eat “normally” most days. The key thing we have discovered, is that many “health” plans are hard to follow, and can be unforgiving, especially for newcomers. Traditional diet plans are generally very “status quo” oriented, because that is where themoney is. PEERtrainer’s free system is a hybrid of the two approaches, and it works really well if you are willing to some very basic portion control. For those of you who have not downloaded your copy, you can find out how to do so here. 

Why Fruits and Vegetables Fight Food Cravings 

Our body is really smart, and often sends us signals. Hunger is a big signal. It is your own body telling you to eat. If you have ever been pregnant (or known someone who has!) you are familiar with peculiar food cravings. It is the same thing with your body and nutrients. Your body is looking for specific nutrients and is not getting them in nutrient poor processed foods, and anything marked low fat or low carb. So you eat and you eat and you eat but the body still hasn’t gotten what it needs. It’s still looking for the nutrients available in fruits and vegetables. Learning to listen to your body will be a skill you develop as you log daily on PEERtrainer or take part in our free coaching program. You will begin to see how you feel in relation to what you eat. You can test these ideas on yourself. 

Vegetables Can Rapidly Lower Elevated Cholesterol Levels 

Arguably the most important “modifiable risk factor” for heart disease is one’s “bloodcholesterol level.” This is an EASILY MEASURABLE THING! According to the U.S. National Institute for Health: 

“Your blood cholesterol level has a lot to do with your chances of getting heart disease. High blood cholesterol is one of the major risk factors for heart disease. A risk factor is a condition that increases your chance of getting a disease. In fact, the higher your blood cholesterol level, the greater your risk for developing heart disease or having a heart attack. Heart disease is the number one killer of women and men in the United States.Each year, more than a million Americans have heart attacks, and about a half million people die from heart disease.” 

Green Vegetables Like Kale Can Help To Quickly Bring Down LDL Cholesterol Levels! 

Scientists and researchers are just starting to understand how green vegetables like Kale can quickly and measurably bring down blood cholesterol levels. When you consume Kale for some reason your “bile acids” are used in the process of digesting it. The “bile acids” are then excreted. 

When bile acids are excreted, the body needs to make more. One of the main uses of cholesterol in the body is in the production (or “synthesis”) of new bile acid! So, high daily consumption of leafy greens can speed up the process of bile excretion and production, which can help to directly lower cholesterol levels. 

Pectin-Containing Fruits Like Apples and Pears Function The Same Way… 

You have heard the old saying that “An Apple A Day Keeps The Doctor Away.” That is literally true. “Pectin” is a fiber that binds to bile acids in the digestive system. So when you eat an apple, or a pear or a pile of green vegetables, you are triggering a process that can literally suck elevated levels of bad cholesterol out of your system! 

PEERtrainer Diet Tip: Beans Are A Dieters Best Friend

Did you know that a serving of beans (legumes) has the same amount of protein as a serving of meat? The calories are also the same, but the fat content of beans is negligible. The fiber content of beans is extremely high. Meat is the exact opposite. The most important part though, is that beans will fill you up even more so than a hamburger. A 1/4 pound of beans is simply much bigger in your stomach than 1/4 pound of hamburger. Try it and you will be amazed. 

I Don’t Like Fruits and Vegetables!!!!

What if you don’t like fruits and vegetables? Take out a pen and list all the vegetables you’ve heard of and we’ll bet there are a few you like. Artichokes? Corn? Cucumber? On this list, circle all the vegetables you like, and tape the list to your refrigerator. You don’t have to eat a different one a day. Find a few you like, and start to incorporate them in your diet. Start by incorporating just one vegetable a day in each meal and one fruit. Maybe you are getting older and would be motivated by the fact that certain fruits like Pears help to preserve your eyesight, lower your cholesterol and help reduce the risk of colon cancer. Just being told that “something is good for you” often does nothing. But if you have a specific reason, for example mapping pears and fruit to better eyesight, it will help in your day to day decision making. 

You’ll find, as time goes on and you get suggestions of ways to prepare them from others, you’ll start to try different ones. Just get the habit formed with ones you like and your body will start to build up its nutrient reserves. Getting in the habit of eating a huge salad or two each day is a great way to make the bulk of your diet healthy and nutrient dense. If you make enough of a change in your diet, your body will start to respond very quickly. If you replace meat and dairy with healthy foods, you will lose weight quickly. 

What Vegetables and Fruits Speed Up Weight Loss 

There is a growing body of evidence that shows that not all fruits and vegetables are created equally. Certain fruits and vegetables contain more nutrients per calorie than others, and these nutrients help your body do what it needs and wants to. When your body is getting what it needs, you are going to feel better physically. And you just may feel better emotionally. The absolute best vegetables to help speed up weight loss are green vegetables- Collard Greens, Spinach, Swiss Chard, Brussels Sprouts, Broccoli, Cabbage. If you are in a Chinese restaurant, pay very close attention to the vegetables they serve. And get in the habit of eating them. If you want to lose weight quickly, you need to eat a ton of these vegetables every day and start to get a sense of your portion sizes. Other things that will help you lose weight quickly are Romaine Lettuce, Vegetable Juice, Boston Lettuce, Carrot Juice, Tomato Sauce and Red and Green Peppers. If it grows, eat a LOT of it!! 

Just like vegetables, not all fruit is created equally. You hear that certain fruits are “anti-oxidant superfoods.” These fruits also will help you lose weight more quickly. Strawberries, Raspberries and Blueberries are at the top of the list when it comes to helping speed up weight loss. You might be worried about the calories in strawberries but you need to realize there are only 74 per cup and those are the calories you want. There are even fewer calories in raspberries. They will give you energy, make you feel great and help burn off fat very quickly. They also help to fight cancer. This summer, find a place where wild raspberries grow and take a hike to that place. And gorge on them! You will have a great day- and it is free. If you are a parent, these kinds of activities kids love and will help them form great behaviors for their lifetime. A gift to yourself and others. 

“This Is Nothing I Have Not Heard Before, What Will Make It Different This Time?” 

One thing we hear over and over is that people know a lot of this stuff but have a hard time following through and putting it into practice. The thing that we would observe is that people have developed an all or nothing mentality when it comes to weight loss. 

You really need to stop, take a deep breath and just give yourself a break first of all. A good way to think about adding fruits and vegetables to your diet is that you are “building your fruits and veggies muscle.” Just build the muscle over time. Every meal is a chance for a workout. Every trip to the grocery store is a chance to plan your workout. And this workout you get to eat! 

What To Remove From Your Diet To Lose Weight More Quickly (How To Turn Your Diet Into A Cleanse) 

Another critically important aspect of speeding up weight loss is removing certain foods for a certain period of time from your diet. This is sometimes known as an “Elimination Diet.” When you remove these foods, (and also jack up the greens, cruciferous vegetables, mushrooms and onions) you have partially started a “Nutritional Cleanse.” 

Food Diary: 5/29-5/30

Ate a sandwhich w/homemade white bread (toasted), mayo/mustard, salt/pepper, three organic turkey slices, a grip of lettuce, two bacon strips, and one slice mozzarella/provolone hybrid cheese.

Came home from work, had an apricot to tie me over until I make something to eat. 

Oh… and before the sandwhich- I had 210 cals that were naughty… but the kitkat was worth it after waiting 1.5 hours for an oil change and I needed something or else I was going to die. I should of made breakfast first before I left for the oil change, but I would have been late for work if I did otherwise. 

BUT NOW I GET TO DO MY FAVORITE PART~ EXERCISE! Well, more because my work IS exercise. :)

It’s been awhile since I’ve done the basic five challenge, so with you girls, I will be working out too. 

Hope I can get a webcam soon to have workout sessions to watch. :3

Anonymous asked: I went on a road trip to California for memorial day weekend and I thought I did pretty well, ate a lot of salads and fibers and low calories, cheated once or twice but never binged to harshly, yet I come home and I feel disgustingly fat, like I've gained alot, but yet my jeans fit looser... I'm really confused, any ideas?

Hi anon~! 

Sounds like you did fine, and if your jeans are looser than you more than likely dropped some weight. Road trips can cause you to be tired for days after because you’re seated in a car for some lengths at a time, your body adjusted it’s energy level to do just that. Just keep up the stretches and hit the treadmill/elliptical, or go for some brisk walks around the block to get that energy level back up. 

When energy is low, it can make you feel lethargic, and make you feel like you’ve gained weight even though you didn’t. Everytime my energy is low, it’s because I haven’t been working out and all my muscles feel like they turned to mush, causing me to feel fat, too. But I tried not to stress, and after I workout for about two days straight or go on runs, I’m back to normal. Try it!