The Ugly Truth
Stop killing yourself with your knife and fork
The real reasons why you are overweight
- Because you eat more than you need
- Because you eat the wrong types of food
- Because you eat shit food
- Because you are lazy
- Because you don’t care anymore
- Because you are depressed
- Financially not in a good place
- Because you just don't know where to start
Scientific Facts about calories in and calories out
How many calories do I need to burn to lose one kilo?
1kg of fat contains 7,700 calories.
If you have 10 kilos of fat to lose, you must burn 77,000 calories, this is daunting number when you start, the best way to go about this is daily goals and targets.
Creating a daily calorie deficit,
There are many ways to create a calorie deficit, follow this program and we will show you a simple scientific way to lose weight.
To lose 1kg (2.2lbs), you need to burn approximately 7,700 calories.
If you wanted to lose 1kg in a week, you’d need an average daily calorie deficit of 1,100 calories.
TEN FOODs YOU MUST AVOID, if you are over weight
1
French fries and potatoes chips,
One large portion of McDonalds French fries is 450 calories, studies have shown that that people put on more weight per serving of French fries than any other food worldwide. These calories are without adding any sauces.
Potato chips come in many flavors and are very high in saturated fats. One container of Pringles and lets face it most of us love Pringles, but there is in a 200 gram box of Pringles, wait for it approximately, 1062 calories
Obesity is now a public health epidemic and to much of this fast food is a major contributor to obesity.
2
Sugar drinks
Studies have shown if you drink one can of sugary drink per day, you can potentially gain 5-10 kilos of fat within a year
One large 1.5 liter of coke has 630 calories, a 10 year old child on average eats 1800 calories a day, this large coke is one third of his or the daily caolrie intake
The same bottle of coke had 159 grams of sugar, that’s 27 spoons of sugar.
Adults should have no more that 30 grams a day that’s 5 spoons 27 spoons in this bottle of coke
Stop and think what your doing to your body please.
3
White bread
We all like bread it goes well with everything so quick and easy to eat. but not good for your health. Bread is not a good carbohydrate to be eating
What does white bread do to your system?
Bread is converted to sugar very quickly and will cause a spike in your insulin.
The highly processed flour and additives in white packaged bread can make it unhealthful.
Consuming too much white bread can contribute to obesity, heart disease, and diabetes.
4
CANDY BARS
According to Harvard Medical School, added sugar can increase your risk of heart, and that’s the biggest culprit you’ll find in many candy bars
How many grams of sugar are there in a Mars bar?
A standard 36-gram Mars Bar is reported to contain 20.8 grams of sugar, which is equal to 5.2 teaspoons of sugar, would you put 5 spoons of sugar in your mouth? absolutely no, but we do when it’s packaged and made attractive.
You can continue to enjoy any kind of candy you love — if you do it in moderation, after you have your weight under control,
5
Fruit juices
fruit juices are very high in sugar and calories, which may contribute to weight gain and high
blood sugar levels.
One liter of orange juice is approximately 470 calories.
Often when you buy juices, they get rid of the pulp and fiber, this makes it easier for the body to absorb the sugar increasing you insulin making you gain weight
Be aware I’m not say you can’t ever have theses foods, but if you’re a diabetic or over weight, this drinks 100% you must avoid until you have your weight under control.
6
Pastries cakes and cookies
Cakes are usually made from flour, butter, and sugar while pastry is a dough made from flour and cold butter and is often used as a pie base.
Cakes contains Sugar and oils that are very low in nutrients, and more often make you hungry again faster than normal.
overBlueberry muffin, tastes great, looks great.
In reality one medium size muffin is over 500 calories thats 12 spoons of sugar.
Ask your self, can you eat better food for that amount of calories.
Chocolate chip cookies, one 33 gram contains 163 calories 1.5 spoons sugar. So let’s be honest, we normally eat more than one with a tea or coffee.
One bag of cookies containing 244 gram with 8 cookies is 1203 calories and 68 gram sugar 12 spoons
The experts say, is that you can have your cake, and eat it,
Yes as long as its on your day or when you have your weight under control Eat sensible.
7
Alcohol
Alcohol and in particular beer contains lots of carbs, which will increase your blood sugar and insulin levels.
For example one large bottle of beer (Heineken) 620 mil contains 130 calories.
Studies have shown drinking beer often leads to eating afterwards increasing the weight gain and can lead to the beer belly
I’m not for one second saying that you must not drink beer of alcohol, what I am 100% saying , if you have a weight problem of diabetes you should avoid alcohol until you have the situation under control
Or when your have you well deserved cheat day, then enjoy alcohol sensibly
8
Pizza
Leading on from beer is pizza, sometimes these go hand in hand.
There are approximately 2975 calories in one large Cheese Pizza. One slice of that very same pizza is 270 calories.
With pizza its very easy to over eat, this food is full of unhealthy carbohydrates refined flower and unhealthy fats
Eating refined grain products — such as ready-made meals like pizza — has been linked to weight gain.
A study in 1,352 people found that people who consumed over 70 grams of ready-made products like pizza daily were more likely to have more belly fat than average people who don’t eat pizza.
9
Ice cream
Ice cream, very tasty, and nice as a desert or snack when your out for a walk.
Does Ice Cream Make You Fat?
A single cup of vanilla ice cream can contain 273 calories, 31 grams of carbohydrates, 14.5 grams of fat, and 28 grams of sugar 5 spoons.
Even fat-free, milk-based ice cream with “no sugar added” contains at least 6 grams of milk sugar (lactose) per cup — and has no fiber.
We use this as a treat, but it contains a large amount of fat and sugar which drives up the calorie content. Ice is really not a treat for your body if you’re overweight. In reality it’s driving up you sugar levels.
Because of that, ice cream is definitely a food that makes you gain weight.
10
High calorie coffee drinks
I love my coffee from Starbucks, mine is always a medium Americano.
A Starbucks Americano contains between 5-25 calories, depending on your choice of sizes.
But if you like some other coffees please be aware of the calorie count.
- Caramel Ribbon Crunch Frappuccino, 430 calories.
- White Hot Chocolate, 420 calories.
- White Chocolate Mocha, 400 calories.
- A Caramel Ribbon Crunch Creme Frappuccino, 390 calories.
- Peppermint Hot Chocolate, 360 calories.
- Mocha Cookie Crumble Frappuccino, 340 calories.
To finish I would like to make be aware, when you’re over weight or have diabetes it is very important to calculate what you put in your mouth.
I hope this article may give you some help to choose better and help you be aware of the importance the foods we eat and more importantly the foods we don’t eat.
Understand that obesity and fat is not a feeling its a serious condition that needs your 24/7 attention.
Best regards Adrian O Mahony