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traineo Community / Diet & Nutrition Tips / Hidden Calories: How to Sabotage Your Diet
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Itadaki Mouse
Fitness Guru
Posts: 814
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 # Posted: 18 Feb 2008 06:10


I just spent two hours calculating typical calorie in-out scenarios for myself on The Daily Plate. What an eye opener!

Following some advice I gave, I took a look at my protein supplementation and found that I'm adding 480 Cal from that alone daily (two shakes, two scoops each of soy protein). That's already 25% of my 1924 Cal BMR!

I also look the other way when smearing my bread with Smart Balance buttery spread. Granted it's healthy fats, but it's still 100% fat and I smack on 300 Cal for two slices of toast, or 160 Cal for a dinner roll. Not good!

Illustrating how easy it is to sabotage a healthy meal, I've been eating at Saladworks several times a week while at work. I limit myself to non-pasta-containing salads, preferably without cheese or crackers/croutons. So far so good! But lately, I've been throwing in a small or medium soup as well -- 300 to 500 Cal right there! With a roll and butter, my "healthy salad" lunch is now a whopping 1,200 Cal meal -- rivaling a steak and potato lunch at Applebee's!

Are you unwittingly adding on more calories than you think? Test yourself and come clean!
Clifford Chinn
Fitness Guru
Posts: 470
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 # Posted: 18 Feb 2008 09:11


I've done a good job of watching most of that stuff but what got me last week pretty bad was we had a table in the hallway at work with a bunch of snacks on it, cracks and salsas and a GIANT bag of mini-pretzels. I probably added an extra day of calories on those alone haha.

Salad dressing is always dangerous for me but I'm finding the more I force myself to eat salads with a little less, the more it's growing on me. Today I had a starter salad with dinner and the place I was at put so much ranch on there (probably as much as I would have used before) and I had to scrape most of it off to the side, heh.

Another soft spot that I know is coming up is going to be all the fixin's come BBQ season. Nothing compliments good bbq like cornbread!

I've tried to stay away from the protein supplements and things other than multivitamins (wonder if there's calories to worry about there?), personally I'd rather try to balance my meals to get the protein I need from them rather than having to drink shakes that are loaded with calories without the taste payoff... If I'm going to drink a 400 calorie smoothie, it might as well taste really, really good!
Spyke M
Fitness Guru
Posts: 387
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 # Posted: 18 Feb 2008 10:24


Been there, done that - I freaked out when I found out all the bad things I was putting in my body, and they weren't even the MAIN ingredient!!

But now mayo has gone bye-bye, I use a 0.1% fromage frais instead, sometimes with a bit of onion powder in it (LOVE onion powder!!), and I've even gotten to like it - a LOT!

I'm not looking forward to bbq season though - I'm gonna miss garlic bread and potato salad!!!
Minu ~
The Master
Posts: 2592
Post History
 # Posted: 18 Feb 2008 11:54


I think after nearly 2 years of both serious dieting and maintaining, I'm good in the calorie counting dept. I even count cals in coffee and oily vitamins.

Quoting: spyke
But now mayo has gone bye-bye, I use a 0.1% fromage frais instead, sometimes with a bit of onion powder in it (LOVE onion powder!!), and I've even gotten to like it - a LOT!


Fromage frais is great for that, but I prefer fromage blanc, (either 20% or 0% depending on how hardcore I am at the moment ; ), as it's smooooooth. Makes the perfect dip/spread/toss in place of mayo.

Too bad it's so hard to find in the States/Canada. I reckon that low fat sour cream might be the best sub. for it.
Cardio King
Fitness Guru
Posts: 1784
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 # Posted: 18 Feb 2008 16:11


This is a great post. I'll definitely have to start being a lot more careful about what I eat.

I think I'll go ahead and give that diet journal idea a try. Maybe I can finally start holding myself (and not my emotions) more accountable for what I eat and can start on the downward weight slope again.
Kim A.
traineo Newbie
Posts: 7
Post History
 # Posted: 18 Feb 2008 16:53


I've been counting calories for about a month at the Daily Plate website...It has really helped me keep a lid on my eating! I was shocked at first to see exactly how many calories I was taking in - no wonder I hadn't been able to lose weight before by working out!
Dave Nicholson
The Master
Posts: 2094
Post History
 # Posted: 18 Feb 2008 17:07


Quoting: lglcctj
I think I'll go ahead and give that diet journal idea a try


Yay!! Good for you CK - the more data you have, the better


Cardio King
Fitness Guru
Posts: 1784
Post History
 # Posted: 18 Feb 2008 18:52


Um...me thinks I'll start tomorrow.

My diet is sucking today. I feel like I'm getting sick and my body is protesting and craving more sustenance. I BETTER NOT BE GETTING SICK!
Dave Nicholson
The Master
Posts: 2094
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 # Posted: 18 Feb 2008 18:59


Start tracking NOW!! You cannot ignore the bad days.
Cardio King
Fitness Guru
Posts: 1784
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 # Posted: 18 Feb 2008 19:08


Booooooooooooooooooooooooooooooooooooooooooo
Dave Nicholson
The Master
Posts: 2094
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 # Posted: 18 Feb 2008 19:13


Exactly what I was thinking. :-/
Clifford Chinn
Fitness Guru
Posts: 470
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 # Posted: 18 Feb 2008 19:59


Quoting: spyke
I'm not looking forward to bbq season though - I'm gonna miss garlic bread and potato salad!!!


I firmly believe that there's really nothing wrong with eating "bad" stuff, as long as it's in moderation. I'm goign to eat my garlic bread and potato salad, but the key is to not eat too much of it... that's where my concern is though... who ever heard of BBQ in moderation? I smoke like 3 racks of baby backs and 2 pork butts at a time (and whatever else I can fit in the smoker)... guess I just need to invite more people over!
Dave Nicholson
The Master
Posts: 2094
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 # Posted: 18 Feb 2008 20:16


I am currently accepting invitations to BBQ season


Ara Bruno
Fitness Guru
Posts: 774
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 # Posted: 18 Feb 2008 20:17


Quoting: TEAMCHINA
I firmly believe that there's really nothing wrong with eating "bad" stuff, as long as it's in moderation.


I believe this too because technically I ate like crap this whole weekend, whith some moderate changes... changing white bread for wheat etc.. I ate good portions never over doing it and I still, without exercise, managed to lose weight.
Rob Montgomery
traineo Newbie
Posts: 9
Post History
 # Posted: 18 Feb 2008 20:18


Salads are definitely scary. You think you are eating healthy but you really need to watch what you put in them or like you said, bam 1200 calories down the drain.

I tend to stay away from salads because I know that the only ones I like would rival a cheeseburger in terms of calories.
Ara Bruno
Fitness Guru
Posts: 774
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 # Posted: 18 Feb 2008 20:21


I love salads (now) ... 3 months ago I would have rather have eaten dirt. Yes you have to watch what type of dressing and toppings you put on them.
Rob Montgomery
traineo Newbie
Posts: 9
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 # Posted: 18 Feb 2008 20:27


I always buy lettuce and somehow it ends up going bad so that got knocked off of my weekly grocery list.
Minu ~
The Master
Posts: 2592
Post History
 # Posted: 18 Feb 2008 20:42 - Edited by: Minu


I usually buy lettuce/greens for the same day I'm eating them, sometimes for the next day.

And I LOVE salads. Sometimes I make them very easy on the extras, other times, I'll do it up royale and saute' up some onions and garlic, roast up pine nuts or almond shavings, add sundried tomatoes...

I've got some awesome baby spinach which I plan to melange with jumbo shrimp, baby tomatoes and feta cheese...

Yummmmmmmmm...
Elle Bri
traineo Newbie
Posts: 24
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 # Posted: 18 Feb 2008 21:50


Ooh, I'm going over to MInu's house for dinner tonight!

Daily Plate has helped me a LOT!! (Bread has a lot of stinkin calories in it!!!)

I am a victim of food amnesia. It helps me to remember everything and then not overeat if I'm logging my food every time I use the computer.
Ara Bruno
Fitness Guru
Posts: 774
Post History
 # Posted: 18 Feb 2008 21:51


Quoting: stellaiter
Ooh, I'm going over to MInu's house for dinner tonight!


I know whenever she talks about food I get hungry.....


Megan G
Fitness Guru
Posts: 265
Post History
 # Posted: 18 Feb 2008 23:01


Quoting: stellaiter
(Bread has a lot of stinkin calories in it!!!)

Try the "double fiber" breads, and "lite" hot dog and hamburger rolls. They typically have half the calories of regular bread (I think the nature's own brand is like 40 calories a slice, tastes aight... I have been splurging for the high-fiber, super yummy whole wheat potato bread lately, 140 cal for 2 slices but 8 grams of fiber.)
Megan G
Fitness Guru
Posts: 265
Post History
 # Posted: 18 Feb 2008 23:04


Quoting: Tikbalang
I also look the other way when smearing my bread with Smart Balance buttery spread. Granted it's healthy fats, but it's still 100% fat and I smack on 300 Cal for two slices of toast, or 160 Cal for a dinner roll. Not good!

Itadaki, how does smart balance compare to the brummel & brown yogurt spread calorically? I've gotten my boyfriend to eat it, so it's pretty good, and I can't imagine putting that many calories worth of it on anything- I think it's like 40 a tablespoon
Itadaki Mouse
Fitness Guru
Posts: 814
Post History
 # Posted: 19 Feb 2008 05:47


Brummel and Brown looks healthier with nearly half the calories as Smart Balance. SB is 100% vegan though, and we have dairy allergies in the house.

And, hey! Welcome back! Hope the NC weather's better than Philly/NJ. It's been a bad half-year for me, but I'm back on the bandwagon too.
Megan G
Fitness Guru
Posts: 265
Post History
 # Posted: 19 Feb 2008 12:12


Quoting: Tikbalang
Brummel and Brown looks healthier with nearly half the calories as Smart Balance. SB is 100% vegan though, and we have dairy allergies in the house.

And, hey! Welcome back! Hope the NC weather's better than Philly/NJ. It's been a bad half-year for me, but I'm back on the bandwagon too.

sneak some b&B when you can, then ;)

good to see you as well. the weather is unbelievable, I love it. but shorts season has me scared ;)
Elle Bri
traineo Newbie
Posts: 24
Post History
 # Posted: 19 Feb 2008 13:20


Thanks megan, I'll have to check out that bread, the only problem is that I'm supposed to eat food at my university's dining hall and they don't exactly serve healthy stuff like that


Tiffany Moon
traineo Newbie
Posts: 9
Post History
 # Posted: 23 Feb 2008 08:04


Heyyyyy... this is a great site! Thanks!
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