Food Calorie Chart Diet Plans & Healthy Foods To Lose Weight. If you want to look and feel great while you lose weight, it’s essential to eat healthy food.

This food calorie chart of healthy foods to lose weight will not only help you lose weight, it also helps you maintain a healthy weight. After all, in order to have a trim fit body, you need healthy food packed with good nutrition, especially when you’re eating fewer food calories. Easter Side Dishes. So eating healthy foods to lose weight only makes good common sense.

And the healthy foods to lose weight on this food calorie chart offer you maximum nutrition with minimum calories. But remember, calories for all packaged foods can only be estimated on our food calorie chart. The Food Calorie Chart of Healthy Foods to Lose Weight. BEANS FOODAMOUNT TOTAL CALORIES Black beans 1/2 cup cooked 1. Garbanzo (chickpeas) 1/2 cup cooked 1.

SparkPeople.com is the largest online diet and healthy living community with over 12 million registered members. Create a free account today to get the tools, support. 10 1300 calorie diet plans you can use to lose weight and/or gain muscle depending on your weight and height. These 1300 calorie diet meal plans work. 4 Day Meal Plans to help you lose 7 lbs a week according to doctors. Detox Diet, Fat Blast Diet, Metabolic Boost Diet can if taking Skinny Fiber or Skinny Body Max.

Popular weight loss and diet plans include the Atkins diet, Jenny Craig, Zone diet, Weight Watchers, South Beach diet, Pritikin diet, Eat More, Weigh Less diet, and.

Kidney beans 1/2 cup cooked. Lentil beans 1/2 cup cooked 1.

Time to make a change? Learn about popular diet plans, and get tips for choosing a weight loss program, pros and cons of various plans, safe ways to lose weight, and. BistroMD diet plans make losing weight and eating healthy effortless. Get delicious chef-prepared diet meals delivered right to your door.

Lima beans 1/2 cup cooked 1. Navy beans 1/2 cup cooked 1. Soybeans (Edamame) 1/2 cup cooked 1. Tofu 1/2 cup fresh. DAIRY FOOD AMOUNT TOTAL CALORIES Butter 1 tbs. 1. Cheddar Cheese 1 ounce 1. Cottage Cheese 1/2 cup 1.

Cottage Cheese, low fat 1/2 cup 9. Egg 1 large 7. 5 Milk, low fat 1 cup 1.

Milk, skim 1 cup 8. Muenster cheese 1 ounce 1. Swiss cheese 1 ounce 1. Yogurt, low fat 1 cup 1. Yogurt, non fat 1 cup 1. FISHFOODAMOUNTTOTAL CALORIESAnchovies, in water.

Halibut. 3 ounces. Mackerel. 3 ounces. Salmon. 3 ounces. Sardines, in water. Tuna, tongol. 1/4 cup.

FRUIT FOOD AMOUNT TOTAL CALORIES Apple 1 medium 8. Apricots 3 medium 6. Banana 1 medium 1. Blackberries 1/2 cup 3. Blueberries 1/2 cup 4. Cantaloupe 1/4 medium 5.

Cherries 1 cup 9. Dates 5 pieces 1.

Figs 1 medium 3. 7 Grapefruit 1/2 medium 6. Grapes 1 cup 6. 0 Guava 1 medium 4.

Kiwifruit 2 medium 1. Lemon 1 average 1. Lime 1 average 2. Mango 1/2 medium 7. Nectarine 1 medium 7. Orange 1 medium 7.

Papaya 1/2 medium 7. Peach 1 medium 4. Pear 1 medium 1. 00 Persimmon 1 medium 3. Pineapple 2 slices 6.

Plums 2 medium 8. Prunes 1/4 cup 1. Raisins, seedless 1/4 cup 1.

Raspberries 1 cup 5. Strawberries 8 medium 4. Tangerine 1 medium 5. Watermelon 1 cup 4.

Watermelon 1 slice, 1. GRAINS FOOD AMOUNT TOTAL CALORIES Oatmeal, rought cut 1 cup. Pancake, buckwheat 1 4″ diameter 5. Pancake, whole wheat 1 4″ diameter 7. Popcorn, dry 1 cup 5. Quinoa 1/2 cup cooked. Rice, brown, cooked 1/2 cup 8.

Rice, wild, cooked 1/2 cup 8. Rye bread 1 slice 5. Whole wheat bread 1 slice 5. Whole wheat pasta 1 cup cooked. NUTS AND SEEDS FOOD AMOUNT TOTAL CALORIES Almonds 1/4 cup. Brazil nuts 1/4 cup 2.

Cashews 1/4 cup 9. Peanuts 1/4 cup 2. Peanut butter 1 tbs. 8. Pecans 1/4 cup 1.

Pistachios, shelled 1/4 cup 1. Pumpkin seeds 1/4 cup 1. Sesame seeds 1 tbs. 5. Sunflower seeds 1/4 cup 1. Tahini 1 tbs. 8. 9 Walnuts 1/4 cup 1.

POULTRYFOODAMOUNTTOTAL CALORIESChicken breast. Chicken, light meat, no skin. Chicken, dark meat, no skin. Turkey, light meat, no skin. Turkey, dark meat, no skin.

VEGETABLES FOOD AMOUNT TOTAL CALORIES Alfalfa sprouts 1 cup 2. Artichoke 1 medium 6. Artichoke hearts 1/2 cup cooked 4. Arugula 1/2 cup 3 Asparagus 1/2 cup cooked 2. Avocado 1/2 cup pureed 1. Bamboo shoots 1/2 cup raw 2.

Beet greens 1/2 cup cooked 2. Beets 1/2 cup cooked 3. Bell peppers 1/2 cup raw sliced 2. Bok choy 1/2 cup cooked 1.

Broccoli 1/2 cup cooked 2. Broccoli, raw 1 medium stalk 4. Brussels sprouts 1/2 cup cooked 3. Cabbage 1/2 cup cooked 1. Carrot, raw 1 7 inch 3. Carrots 1/2 cup cooked 3.

Cauliflower 1/2 cup cooked 2. Cauliflower, raw 3 florets 1. Celery, raw 1 stalk 6 Celery 1/2 cup cooked 1. Chard 1/2 cup cooked 1.

Chives 1 medium 9 Collard greens 1/2 cup cooked 1. Corn 1/2 cup cooked 8. Cucumbers 1/2 cup sliced 7 Eggplant 1/2 cup cooked 1. Endive 1/2 cup chopped 1. Garlic 1 clove 4 Green beans 1/2 cup cooked 2. Green onions 1/2 cup chopped 1. Jicama 1/2 cup cooked 4.

Kale 1/2 cup cooked 1. Kohlrabi 1/2 cup cooked 2. Leeks 1/2 cup cooked 1. Lemon grass 1 cup raw 6. Lettuce, iceburg 1/2 cup 9 Lettuce, romaine 1/2 cup 4 Mushrooms 1/2 cup raw 9 Mushrooms 1/2 cup cooked 2.

Mustard greens 1/2 cup cooked 1. Okra 1/2 cup cooked 2.

Olive oil 1 tbs. 1. Onion 1/2 cup cooked 4. Onion, raw 1 medium 6. Onion, raw 1/2 cup chopped 3. Parsley 1/2 cup chopped 1. Peas 1/2 cup cooked 3. Potato, white 1/2 cup cooked 5.

Pumpkin 1/2 cup cooked 2. Radishes 1/2 cup sliced 1. Radicchio 1 medium leaf 2 Rhubarb 1/2 cup raw 1.

Rutabaga 1/2 cup cooked 4. Sauerkraut 1/2 cup cooked 2. Spinach 1/2 cup cooked 2. Spinach 1 cup raw 1. Summer squash 1/2 cup cooked 3. Sweet potato 1/2 cup cooked 1.

Tomato 1 medium 3. Turnip greens 1/2 cup cooked 1. Turnips 1/2 cup cooked 2. Water chestnuts 1/2 cup raw 6.

Winter squash 1/2 cup cooked 8. Zucchini 1/2 cup cooked 1. Eating healthy food calories is essential if you want to lose weight and still look and feel great.

Our food calorie chart of healthy foods to lose weight can help you lose weight fast, get fit and maintain a healthy weight. More Commonsense Health for You: How to Stop Emotional Eating. How to Lose Weight Fast and Safe.

The Best Foods to Eat for Great Health. Fat Burning Foods that Speed Up Metabolism.

References: Wing RR, Hill JO. The Annual Review of Nutrition. Successful weight loss maintenance. Annu Rev Nutr 2. 00. Swithers SE, Davidson TL. Behavioral Neuroscience.

A role for sweet taste: calorie predictive relations in energy regulation. Behav Neurosci 2. Ebbeling CB, Feldman HA, Osganian SK, Chomitz VR, Ellenbogen SJ, Ludwig DS. Journal of the American Academy of Pediatrics. Effects of decreasing sugar–sweetened beverage consumption on body weight in adolescents: a randomized, controlled pilot study. Pediatrics 2. 00. Halton TL, Liu S, Manson JE, Hu FB.

American Journal of Clinical Nutrition. Low–carbohydrate–diet score and risk of type 2 diabetes in women. Am J Clin Nutr 2. Eliassen AH, Colditz GA, Rosner B, Willett WC, Hankinson SE.

Journal of the American Medical Association. Adult weight change and risk of postmenopausal breast cancer. JAMA 2. 00. 6; 2. Schulze MB, Manson JE, Ludwig DS, et al. Journal of the American Medical Association. Sugar–sweetened beverages, weight gain, and incidence of type 2 diabetes in young and middle–aged women. JAMA 2. 00. 4; 2.

Halton TL, Willett WC, Liu S, et al. New England Journal of Medicine.

Low–carbohydrate–diet score and the risk of coronary heart disease in women. N Engl J Med 2. 00.

Facts on the Popular Diet Plans. The Atkins Diet(Robert C. Atkins, M. D.)The Diet Plan Theory. The Atkins diet may be one of the most well- known fad diets. It is a high- protein, high- fat, low- carbohydrate plan. This diet has been around for decades and has undergone many revisions. The previous plan allowed for unrestricted amounts of meat, cheese, and eggs while severely restricting carbohydrates, including sugar, bread, pasta, milk, fruits, and vegetables.

The Atkins diet web site states the current plan "is about eating delicious and healthy foods, which makes it so much better than any of those fad diets out there. You eat a variety of your favorite foods - - lean protein, leafy greens, vegetables, nuts, fruits, whole grains. Plus, you get delicious Atkins bars and shakes from day one and every step of the way."The plan is based on the theory that eating carbohydrates creates a production of insulin, a hormone secreted from the pancreas, leading to increased weight gain and hunger. When converting to this approach, the plan holds that dieters will experience a reduced appetite, and their bodies will use stored fat for energy versus burning glucose from carbohydrate digestion. Burning fat for energy will supposedly lead to weight loss.

Advantages. The most recent version of the Atkins diet is by far the most nutritionally balanced. For the first time, the Atkins diet has placed an emphasis on the kinds of fat being consumed instead of allowing all dietary fats. The monounsaturated and polyunsaturated fats are now emphasized over saturated and trans fats. The diet has also changed to allow "good carbs" instead of severely restricting all carbohydrates. These foods provide fiber, vitamins, and minerals that were once lacking in this diet. The high amount of protein will be beneficial in keeping you full. Research is clear that protein has a positive impact on increasing satiety, which means that you will feel full between meals.

Disadvantages. The Atkins diet has gone through numerous revisions over the years, though there was never any acknowledgement of flaws in any of the diet plans. Until recently, there have not been any studies on the safety or efficacy of the Atkins diet. Short- term studies have shown improvements in blood cholesterol and blood sugar and an increased weight loss over the first three to six months in comparison to control diets. Unfortunately, the weight loss is not sustained at one year, and the improvements that were seen were due to weight loss and not the actual diet. The long- term safety of low- carbohydrate, high- protein diets is unknown at this time. In a 2. 00. 7 rating of diet books done by Consumer Reports, the Atkins diet was ranked at the bottom. There are four phases to the plan, and the first one is severely restricted in carbohydrates.

The induction phase lasts two weeks, and the claim is you can lose up to 1. During this time you consume no more than 2. For example, one slice of bread has 1. It's clear that 2. The Atkins web site states that "depending on how much weight you have to lose, you can safely continue with the induction phase as long as the following three conditions are met: Your blood chemistries, lipid values, blood pressure or blood sugar levels continue to improve or remain stable and within normal limits.

You will have to visit your doctor to have these levels tested.)You feel well and are experiencing a high energy level, normal sleep patterns, and stable moods. You are not bored.

Boredom could lead to cheating and undermine your efforts."Most people who follow this diet are not under medical supervision, and this can become a very dangerous situation for them. The the induction phase gets people used to losing weight at a fast rate, which will not last and is not healthy. Faster weight loss does not mean healthy weight loss. Any diet that emphasizes fast, easy weight loss is one to approach with caution. The guidelines are clear that a safe, healthy rate of weight loss is to lose 1 to 2 pounds per week after the first couple of weeks. The Atkins diet states you will lose "only body fat" by eating regular meals, taking in adequate calories, and keeping your insulin levels down.

There is no way to only lose body fat when losing weight. Each pound you gain from consuming excess calories is 7. Claims that you will lose only fat are not based on science despite the fact that the Atkins diet claims to be scientifically based.