DAY 1: Cut Calories Not Food
What is a Calorie?
Calorie is a unit used in measuring the amount of energy that food provides when eaten and digested.
Why should we know the calorie content of the food we eat?
We should know about our calorie intake because eating too much calories will make us FAT and UNHEALTHY.
How can calories make us FAT and UNHEALTHY?
When you eat more calories than your Daily Calorie Requirement. You will become FAT! Why? Because all of your excess CALORIES will be converted by your body into FAT.
What is this Daily Calorie Requirement?
You can compute your own Daily Calorie Requirement here.
Or you can just follow our Sample Meal Plan for an Adult Male and Female here.
What are the common foods that we eat and what is their equivalent Calories?
NOTE: Calories listed below are only estimates. This list will only give you an idea on how much calories you are consuming on your current daily meal consumption.
Always Remember:
Man-made foods such as fast-foods, packaged foods and processed foods are cheap, easy and quick to eat but they are POOR in nutrients and HIGH in calories. They make us GAIN WEIGHT!
Here are the list of foods with their equivalent calories:
| FOOD | CALORIES | FOOD | CALORIES |
| Apple (Small) | 100 | Egg, Fried (1pc) | 100 |
| Baked Macaroni and Cheese (1cup) | 430 | Eggnog (1cup) | 350 |
| Banana (Medium) | 100 | Fish (Palm Size) | 300 |
| Beef (1serving) | 600 | French Fries (Large) | 490 |
| Beef Lasagna (1serving) | 400 | French Fries (Medium) | 310 |
| Bread (1slice) | 100 | French Fries (Small) | 210 |
| Cake (1slice) | 360 | Grapes (1cup) | 62 |
| Calamares (3pcs) | 150 | Gravy or Sauce (1tbsp) | 100 |
| Candy (1pc) | 80 | Hamburger (1pc) | 240 |
| Cheeseburger | 290 | Hash Brown (1pc) | 320 |
| Cheeseburger (Double Patty) | 420 | Herbalife Formula 1 (2tbsp) + 240ml Non-fat Milk |
170 |
| Chicken (Palm Size) | 300 | Herbalife Formula 1 Nutritional Shake Mix (2tbsp) |
80 |
| Chocolate Bar (1pc) | 240 | Hot Fudge Sundae (1serving) | 270 |
| Chocolate Chip Cookies (1pc) | 100 | Hotdog (Jumbo) | 300 |
| Coffee 3-in-1 (1cup) | 150 | Ice Cream (1scoop) | 260 |
| Cooking Oil (1tbsp) | 120 | Ice Cream (1scoop) + Cone | 300 |
| Crackers (3pcs) | 200 | Eggnog (1cup) | 350 |
| Doughnut | 260 | Fish (Palm Size) | 300 |
| Doughnut (Sugar Frosted) | 360 | French Fries (Large) | 490 |
| Egg, Boiled (1pc) | 78 | French Fries (Medium) | 310 |
| French Fries (Small) | 210 | Pork (1serving) | 600 |
| Grapes (1cup) | 62 | Powdered Juices (1glass) | 200 |
| Iced Tea (1glass) | 150 | Processed Ham (1slice) | 700 |
| Instant Noodles (1cup) | 240 | Ranch Dressing (1tbsp) | 75 |
| Instant Oatmeal, Plain (1tbsp) | 20 | Rice, Boiled (1cup) | 200 |
| Lemonade (1glass) | 150 | Rice, Fried (1cup) | 400 |
| Longganisa (Jumbo) | 400 | Shrimp Tempura (3pcs) | 250 |
| Mango, Chopped (1cup) | 100 | Siopao (Small) | 260 |
| Mayonnaise (1tbsp) | 100 | Softdrinks (Large) | 260 |
| Milk (1cup) | 103 | Softdrinks (Medium) | 190 |
| Mixed Nuts (1/2cup) | 435 | Softdrinks (Regular) | 140 |
| Mocha Frappuccino + Whipped Cream (1serving) | 380 | Soy Sauce (1tbsp) | 9 |
| Oil Roasted Nuts with Salt (1cup) | 700 | Spaghetti (1serving) | 300 |
| Orange or Ponkan (Medium) | 100 | Sugar (1tsp) | 16 |
| Pancit (1 serving) | 300 | Tomato Ketchup (1tbsp) | 19 |
| Pandesal (4pcs) | 200 | Vegetables, Cooked (1cup) | 150 |
| Peanut Butter (1tbsp) | 100 | Vegetables, Fresh (1cup) | 100 |
| Pizza (1slice) | 400 | Vinegar (1tbsp) | 3 |
| Plain Sundae (1serving) | 170 | Water | 0 |
Sample Computation of your Total Calorie Intake when you eat in a fast-food restaurant
When you eat 1 order of Cheeseburger Meal (Large)
Your Total Calorie Intake will be: 1059 calories
Computation:
Cheeseburger = 290 calories
Fries (Large) = 490 calories
Softdrink (Large) = 260 calories
Tomato Ketchup (1tbsp) = 19 calories
Just imagine how much calories you have already intake on this meal. Let me ask you now, how much is your Daily Calorie Requirement?
You should practice calculating your Calorie Intake each meal!
But for now, you MUST follow your 44 days MEAL PLAN strictly to get your Best Result!
PLEASE DO NOT WASTE YOUR MONEY! FOLLOW THE PROGRAM SERIOUSLY!
Daily Important Note:
Losing or Gaining weight is NOT MAGIC. Please DO NOT Expect that you’ll be losing weight INSTANTLY! To avoid disappointment or whatsoever, DO NOT try to get your latest WEIGHT until you have reached the last day of your Program. STRESS and EMOTIONS also affects the effectiveness of your Weight Management Program. Stay POSITIVE all the time and Stay FOCUS! Trust Herbalife because there are already Millions of People around the world who have already experienced the change.
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