ULTIMATE WEIGHT LOSS GUIDE

This book is the only guide you need for weight loss. It contains information about

all the myths and facts about losing weight. This guide offers detailed explanations

about dieting and training. The ULTIMATE WEIGHT LOSS GUIDE is FREE

provided by the OnePureLife Team. You may distribute this book, without

changing its content or selling it.

http://www.onepurelife.com

© Copyright Hex & Co. All rights reserved

Weight loss myths and facts

At the beginning of this book I want to say that failures that people encounter trying to lose

weight are largely due to the huge amount of myths in society. What do I mean? To understand

this, select from the list below the products that lead to obesity and therefore are unsuitable for a

diet designed to reset the body fat: rice, meat, buckwheat, honey, muesli, eggs ... and this would

probably be enough. Unfortunately, I know your answer (at least most of you). I am sure that

without a doubt you have excluded from the list: meat and eggs, recognizing buckwheat, rice,

honey, indispensable in the diet. This is absolutely not true. Eating such foods as rice, buckwheat

or for God’s sake cereals (and in fact many are really satisfied with such a diet) you just grow fat

(below I will explain why). Unfortunately, when you talk to people, they often refuse to believe.

The tragedy lies in the fact that the majority does not even have basic knowledge in physiology,

and they respectively, make false conclusions, but more often they are confused by advertising

and the media. The same thing about muesli where some smart guy dares to claim that they

contribute to slimming! You won’t be able to lose weight , because cereals contain high amounts

of carbohydrates with a high glycemic index, this also applies to rice . In fact, cereal is just some

kind of crap filled with sugar , which can easily add you, dear reader fatty growths on the sides

and on your ass. On the other hand still in the 60's. the last century, many bodybuilders were

burning huge amounts of fat consuming only meat and water. This is an extreme method , but it

clearly shows that consumption of meat contrary to popular opinion, does not lead to obesity.

Vegetarianism - another superstition. The question about how consumption of meat harms the

body is only a myth. This myth successfully is used by sellers of soybean, that had made a

brilliant advertising to this product . On the other hand I admire these guys - before soy protein

had been used as a fertilizer for pigs, but now they make from it soy milk, sausages, burgers,

etc., which are sold at a price exceeding the cost of the original product. The fact that the raw

materials for their production (soybeans), in relation to meat are very cheap, so the idea is to

make people believe that soy can substitute meat products, with such an idea could come up only

a genius of advertising. They say that, scientists have found that soy contains large amounts of

protein. This is nonsense! Indeed soybeans contains protein, but it is very poorly absorbed. In

addition, soy contains large amounts of carbohydrates, and they (this will be explained later)

primarily contribute to weight gain. Pure vegetarian diet does more harm than good, and is

acceptable only for people who lead a sedentary lifestyle. Perhaps, they will be able to get the

desired set of amino acids from proteins of plant origin, but people who practice sport (should

not expect to get rid of fat without any physical activity) or have a job related to physical labor

(constructions for example),need proteins of animal origin. So, further , when I say

protein, I mean just products of animal origin

Vitamins. After the topic of vegetarianism another myth is related to vitamins. What is the

reason that many people believe that vitamins are found only in fruits and vegetables. Vitamins

are different, some of them are contained in foods of plant origin, others - in food of animal

origin. In order to dispel "the myth of vitamins I will give you the following example: In vitamin

C, (which became the collective image of all vegetables and fruits),is very rich such a product as

liver.

.

Training.In this area, exist an incredible amount of prejudices, in particular one of them is the

that in order to lose weight one needs to exercise every day, for several hours. So, this is not just

a myth, it is nonsense! Or another myth is that weight training (bodybuilding), which is an

integral part of my program, leads to impotence. This is even more delirious than the daily

training, as muscle growth is largely determined by the quantity of male sex hormones in the

body, in simple terms if weight training would contribute to stoping their secretion

(production), muscles would not be able to grow. Impotence occurs only because of the large

usage of anabolic steroids (i.e., synthetic male sex hormones), and only after prolonged usage

in immoderate doses; but bodybuilding only stimulates male sex hormones in the body.

Nevertheless, there is no need for women to fear weight training, assuming that it will make

them look like a man. This is just another myth, and those manlike creatures that we can see

competing in women's bodybuilding, "grow" only with the help of anabolic steroids. Remember,

dear woman, your body does not allow itself to be remade.

Another myth – you need to lose not more than 2-3 kg a month. This seems to be an adequate

opinion, but it is based on the doctors statements. For someone who has a small problem with

body fat (5 - 10 kg.) This rate of weight loss is really optimal.. In the first place, it does not

bring discomfort, as there is no need for serious dietary restrictions. But most importantly no loss

of muscle mass (remember that your goal is not to lose weight in general, but to burn FAT

without losing muscle. But the man who had 40, 60, 80 or, 100 extra pounds (as I had, and I got

rid of them in a year), the opinion of losing such a pathetic amount of weight is just

discouraging.

.

What I find most annoying, is that people believe in some magical pill or potion that will make

them slim and will help lose weight. Remember, no pill will make your body beautiful and

strong if you just lie on the couch (lying on the couch is also a part of my program, and it is very

important! Yes, this is not a joke.). Of course, there are special dietary supplements (more on

that later) to facilitate the struggle for a fit and strong body.

Massage. Again, this procedure does not contribute to weight loss. This applies to manual

massage and the so-called Muscle Stimulation, which I am sure you have seen being advertised

many times on TV.

At the end of the introduction, I want to give you another tip. If someone promises you a magic

product for "cleansing" the body and adjusting it to "work correctly, and so on , there is a

probability of 99.9% that this is another crook trying to sell you a useless drug.

Training for weight loss

You need to maintain lean muscle mass, by losing fat. Therefore, weight training is necessary .

And, you need to perform only compound movements like squats, various pushes and pulls (in

particular dead lifts), and only with barbells and dumbbells.

The duration of training should not exceed one hour, including warm-ups.

The number of sets and reps can be slightly increased, in comparison with growing muscle mass

and strength. A little - which means a maximum of 12 repetitions and no more than six sets.

Train in such a way (short and intense workouts ! only compound exercises- which involve

several muscle groups when performed) should be no more than 2 (two!) times a week. For

example, performing only squat, bench press and pull-ups, at the first training session, and

military presses, biceps curls and dead lifts at the second workout. The SQUAT and the DEAD

LIFT must be performed ALWAYS!!!A very important thing is that, the weight you train with,

should remain the same at every workout.

But don’t even dream about increasing your strength during fat loss, it is simply impossible.

Burning fat, and muscle growth - are two different processes (anabolism and catabolism, i.e. the

synthesis of the tissue and its destruction), which do not "get along" in the body at the same

time. Of course if you will manage to increase your strength during weight loss , I'll be happy for

you. But, if the weights do not grow, don’t be discouraged because this is a normal thing when

burning fat.

So, you workout two times a week with weights. And also two times a week, you must perform

Interval training.

What is , "interval training".

This type of physical activity is also an important component of the program. It consists of

alternating stress of high intensity and low intensity, i.e., you workout in a mixed aerobic-

anaerobic mode. Interval training can be performed anywhere: in the pool, at the stadium, on the

street, etc. Take, for example, a stadium. Interval training is performed as follows: you run long

sections of the stadium with a maximum acceleration, and short sections - you walk. This type of

physical activity is a very powerful weapon in the fight against body fat. You should take into

consideration the fact that interval training is often considered to be aerobics.

For a beginner with a large amount of extra weight even running in place will be a hard

challenge. After "Running" a few seconds, he will stop, and walk to catch his breath. This, in

fact, is still the same interval training, but sometimes it is called aerobics.

Well, firstly, our body is a very complex machine, and attempts to improve it without proper

knowledge will lead to overtraining. So always be aware of what you're doing and choose the

form of physical activity that is suitable for you.

For example, I choose as interval training kick-boxing, but you can choose anything you like:

basketball, football, hockey, swimming. The most important are the alternating periods of high

intensity with periods of low intensity. Nevertheless, I recommend that all men (but in no case

for women, and especially girls) to choose martial arts as interval training.

Interval training is less intense than weight training, and you can perform it a little longer. What

does this "little" mean, you must identify individually , but 1.5 hours is the limit! But remember,

after this kind of training , the sweat will be flowing like a river. Remember also that if you

exchange intensity in favor of duration of the workout; you are committing a mistake. The

most important thing is the intensity !!!!!!!!!!!!!!!!!!! Why? Read further.

After all, many are advised to perform aerobics to get rid of fat. And this seems to be logic

because when you simply walk, ride a bicycle, perform light jogging, etc.), the body uses fat as

an energy source. And when you workout intensively (sprint, do a series of punches or lift

weights in a low or average number of repetitions), the body uses for energy creatine phosphate

(CP) and glycogen (energy stocked and brought from inside of the muscle). And if fat is not

used, then the load is useless, right? No.

Fat is not used during intensive exercises for two reasons:

a) to produce energy from fat it must be oxidized (burnt), and for this you need oxygen, which is

missing (the load is too heavy, and the related systems of the body are unable to deliver enough

oxygen).

b) fat contains a lot of energy (1 molecule of fat contains twice the calories than a molecule of

protein or carbohydrates), but it can not provide a sufficiently high power, as the EC or glycogen

(i.e., the energy output of 1 molecule of oxygen, is using less fat).

Fat is not used during an intense workout. But immediately after the workout the situation

changes .

The most interesting thing starts after the workout.

When you do aerobic exercise (easily run), you spend energy. If you stop- then you don’t spend

(excluding energy for maintaining the vital functions of the body ). But after an intense workout

with weights the body keeps spending energy and burning calories, i.e. you are lying on the

couch, and the fat is melting. But for this thing to happen the workout should be really intense.

Intensity - is the amount of muscular effort per time unit. The longer the training, lesser the

intensity. It is important not to confuse the term “intensity” with "difficulty". A training session

that lasts 3 hours to exhaustion is more difficult than 1 hour of workout , even if it is performed

at maximum intensity. But still more effective is high intensity training instead of long and

exhausting workouts.

So what you must understand is that after an intense workout the body consumes additional

energy for recovery.

And so: you do (for example) sprints - the energy level drops and you decrease your speed, to

give body some time to restore its energy (to catch your breath) but you don’t stop, but keep

running in a lower pace or just walking. In this way the body recovers from intense stress, and it

keeps consuming energy when you’re walking or running in a lower pace. Interval training is a

really powerful weapon in the fight against fat!

Thus it turns out that we only train 4 times a week, but I am sure you want to ask me the

following, “but if I work hard every day, how fast I will lose weight”. My answer is – if you train

every day you will never lose weight because you will be tired. But if you still will continue

training and going to the gym only with the power of the will not taking into consideration the

fact that you are tired, unfortunately it will do no good, because the body will consider this as

an extreme situation, and it will use every opportunity to store fat. The body turns on its

mechanism of defense , and will prepare for your workouts to avoid dying! In general, your

metabolism will slow down, which will also slow the fat burning processes.

.

Therefore, after each workout should be a day of "rest" (because fat is still burning)The ideal

training program would look like this:

Monday - strength training (weight training) ;

Tuesday - rest;

Wednesday - Interval training ;Thursday - rest;

Friday - strength training (weight training) ;

Saturday - rest;

Sunday - interval training;

Monday - rest;

and so on.

In general, the schedule should be adjusted to yourself. Just remember – don’t train more than

four times a week, but if you feel fatigue or, aversion to training, feel free to skip a training

session (remember what I said about the slowing of metabolism)! But try to find where you have

made a mistake , i.e., where you increased the difficulty or trained to much.

So, we have somewhere around five hours of workout per week. During the rest of the time –

you need to relax! and recover! This means , no physical activity! Recover your strength and

energy for the next training session...

To lose weight for real, i.e. not simply reduce your body in size and burn fat without losing

muscle you need proper nutrition. There is a misconception that diet aimed for getting rid of fat

is difficult and not tasty. Basically this is because of the myths regarding weight loss, which I

mentioned at the beginning this book. Of course, if you can not imagine your life without any

junk food like chips, noodles and soda, then I feel sorry for you, it’s going to be a little hard for

you to diet!

But if you eat more or less natural products, rather than their synthetic derivatives, everything is

in order. Come on.

Proper diet for weight loss

In short the diet should be like this:- a lot of protein. Up to 4 grams per kilogram of your own

weight, low carbohydrates and fats.

Now details

Why so much protein? Protein isn’t stored in the form of fat. No, of course, the body can

convert proteins into fat, but with the above mentioned workouts and lack of carbohydrates

transformation of proteins is just idiocy, because our body will not do that due to the large

amount of fat present that it used instead.

Why do we need so mush protein:

1) for muscle mass maintenance.

2) As I have said you must train intensively, and for training in such a manner we need energy

in the form of muscle glycogen. Where do we get it, if we don’t eat carbohydrates? Right ! from

protein! When there is a lack of carbohydrates, the liver extracts from proteins alanine, and from

(attention!) FAT - glycerol, to produce glucose (a simple carbohydrate) from which will be

synthesized glycogen.

Now about carbohydrates. They need to be almost entirely excluded from your meal. Why. To

answer this question let's consider the concept of glycemic index (GI).

All carbohydrates (monosaccharides, oligosaccharides and polysaccharides, i.e. simple, medium

and complex carbohydrates) from our bodies are eventually processed into glucose (simple

carbohydrate) – blood sugar. The speed of this process reflects the concept of GI. That is, the

faster a carbohydrate turns into glucose, the higher the GI, and vice versa.

Glucose is needed by cells as a source of energy (and for the nerve cells - glucose is the only

source of energy), and "someone" should deliver it to the cells. This "someone" is a hormone

called insulin.

In a healthy body (if not diabetic) if the levels of glucose in blood increase this leads to

increasing the insulin levels, which is intended to deliver received glucose into cells. When we

eat carbohydrates with low GI, the glucose enters the cells (eg, muscle), and is completely

absorbed by them. If we eat carbohydrates with high GI - this leads to a jump in blood sugar. i.e.

the level of glucose rises , and in response to that increases the production of insulin. Glucose

rushes into cells, which are simply unable to absorb such a quantity of "fuel" per unit of time,

even if the total amount of glucose that enters the organism during the day is small. But there is

an exception - the fat cells. And therefore all the glucose which can not be absorbed, will be

totally assimilated by the fat cells.

Many people are asking such a question - what if I eat foods with low and middle-GI

(legumes, whole grains, many fruits and vegetables)?

Well, generally speaking, you can eat , but if the amount of carbohydrates is exceeded – you

won’t lose weight, but gain it.

And now the answer to the question why exclude carbohydrates from the diet.

1) To make the body to synthesize carbohydrates from fat.

2) insulin. One of the reasons why some people easily gain weight - the fact is that their body

produces more insulin. This hormone drastically reduces catabolic processes in the body

(including the burning fat process )

Most people think that carbohydrates are our enemies...

This is not true. When there is a lack of carbohydrates metabolism slows down and the body

begins to consume fewer calories during rest periods and when exercising. Fat Burning slows.

So what should I do then?? Some people advise that every few days to increase the

consumption of carbohydrates. But more correctly would be to increase the consumption of

carbohydrates once every several weeks not days.

Also, it is vital to take a portion of carbohydrates after a workout And here are the appropriate

carbohydrates with a high GI index (rice, potatoes, pasta , and also you can eat something sweet,

but only immediately after workout). At this time the body requires a strong "stimulation of

carbohydrates".

And one more bag of tricks. From scientists can often hear: “Fats burns in the fire of

carbohydrates”. This means that a certain amount of carbohydrates is necessary for burning fat.

For this during a workout, use a small amount of carbohydrates in a sweet drink, such as jam

with water (just do not buy all sorts of carbohydrate supplements!!!).

Also, you must eat enough fiber. Not less than 400g of raw vegetables and fruits (except

bananas, potatoes, etc.). Fiber is needed in order to "sweep" from your digestive system

breakdown products of proteins. Besides fiber, you need to consume large amounts of fluid.

Now about the water. You should always drink a lot of water.

Now about food additives.

The only nutritional supplement that can help burn fat - is ephedrine.It is usually used with sugar

with aspirin and caffeine. Everything Else - extortion of money I can only say that if you have a

heart disease, particularly mitral valve prolapse, consumption of this additive is prohibited. And

if you want to use it I suggest you to consult your doctor!

The only supplement that I used - strong coffee. Caffeine stimulates the nervous system, and

helps you train more intensively.

Drink coffee before training, recommended an hour before the workout. Coffee won’t help you

lose weight but is has a stimulating effect, very useful when you are on a low the carbohydrate

diet.

That’s all you need to know for losing weight! At the end of the book there is a list of products

that you can use for planning your daily meal. Good luck!

http://www.onepurelife.com

Food (100g)

Energy(Calories) Protein(g) Fat(g) Carbo(g)

All Bran

250

13

2.5

46

Almonds

560

17

54

4

Alpen

368.2

11.5

6.2

66.6

Apples

35

0.2

0

9

Apricots

30

0.6

0

7

Apricots, dried, raw

180

4

0

43

Artichokes Globe boiled

15

1

0

3

Artichokes Jerusalem boiled

20

1.5

0

3

Asparagus boiled

8.8

1.7

0

0.5

Aubergine raw

15

0.7

0

3

Avocados

220

4

20

2

Food (100g)

Energy(Calories) Protein(g) Fat(g) Carbo(g)

Bacon collar joint boiled

330

20

27

0

Bacon gammon grilled

230

30

12

0

Bacon gammon joint boiled

270

25

19

0

Bacon rashers streaky fried

500

23

45

0

Bacon rashers streaky grilled

400

25

36

0

Baked Beans - Heinz

74

5

0.3

12.7

Baked beans - Weight Watchers

53

4.8

0.3

8.8

Bananas

80

1

0.3

20

Barcelona nuts

640

11

64

5

Barley pearl boiled

120

2.7

0.5

28

Bean sprouts canned

10

1.6

0

0.8

Beans broad boiled

50

4

0.6

7

Beans butter boiled

100

7

0.3

17

Beans french boiled

7

0.8

0

1

Beans haricot boiled

90

6.6

0.5

17

Beans mung cooked

100

6

4

11

Beans runner boiled

20

2

0.2

3

Beef brisket boiled

320

27

24

0

Beef Casserole -Crockpot

98.14

9.87

3.37

7.17

Beef corned canned

216

26

12

1

Beef minced stewed

230

23

15

0

Beef rump steak fried

250

29

15

0

Beef rump steak grilled

220

27

12

0

Beef silverside salted

240

29

14

0

Beef sirloin roast

280

24

21

0

Beef steak stewing stewed

220

30

11

0

Beef topside roast

200

27

12

0

Beer bitter

30

0

0

2

Beer larger

30

0

0

1.5

Beer stout

40

0

0

4

Beetroot boiled

45

1.8

0

10

Beetroot raw

30

1.3

0

6

Bilberries

60

0.5

0

14

Biscuit - Custard Cream

483

6

23.8

65

Biscuit - mini cheddars

529

9.8

29.1

54.2

Biscuits - morning coffee

444

6.9

14.5

75.4

Biscuits - Rich Tea

440

6.9

15.7

71.5

Biscuits Chocolate covered

520

6

27

67

Biscuits digestive chocolate

490

7

24

66

Biscuits digestive plain

477

6.5

22

67

Biscuits semi sweet

460

7

17

75

Biscuits shortbread

500

6

26

65.5

Biscuits wafers filled

540

5

30

66

Biscuits water

440

11

12.5

76

Black Currants

30

1

0

7

Black pudding fried

300

13

22

15

Blackberries

30

1.5

0

6

Bran Flakes

329

9.3

2

71.5

Bran wheat

200

14

5.5

27

Brazil Nuts

600

12

60

4

Bread brown

220

9

2.2

45

Bread malt

250

8

3

49

Bread rolls white

300

10

7

54

Bread white

235

7.8

1.6

46.2

Bread white toasted

300

9.6

1.7

65

Bread wholemeal

220

8.8

2.7

42

Breadcrumbs white

350

12

2

77

Broccoli tops boiled

20

3

0

1.6

Brussels sprouts boiled

20

3

0

1.7

Buns current

300

7

8

55

Butter

750

0.5

82

0

Food (100g)

Energy(Calories) Protein(g) Fat(g) Carbo(g)

Cabbage savoy boiled

10

1.3

0

1

Cabbage savoy raw

25

3

0

3

Cabbage spring boiled

8

1

0

1

Cabbage winter boiled

15

1.7

0

2.3

Cake fruit

330

4

11

58

Cake Madeira

400

5

17

58

Cake rock

400

5

16

60

Cake sponge with fat

460

6.5

27

53

Cake sponge without fat

300

10

7

54

Cakes fancy

400

4

15

69

Carrots boiled

20

0.6

0

4

Carrots raw

25

0.7

0

5

Cauliflower boiled

10

1.5

0

0.8

Cauliflower cheese

116

6

8

5

Celery boiled

5

0.6

0

0.7

Celery raw

10

1

0

1.3

Cheese camembert

300

23

23

0

Cheese cheddar

400

26

34

0

Cheese cottage

66.5

14

0.5

1.5

Cheese cream

440

3

47

0

Cheese danish blue

360

23

29

0

Cheese edam

300

24

23

0

Cheese parmesan

400

35

30

0

Cheese processed

300

22

25

0

Cherries

40

0.5

0

10

Cherries glace

224

0

0

56

Cheese stilton

460

26

40

0

Chestnuts

170

2

2.7

37

Chicken Kiev

328

24.4

21.6

10

Chicken roast boned

150

25

5

0

Chicken roast meat

159

22

7.5

0

Chicory

10

0.8

0

1.5

Chocolate Break (mug of)

107

3.1

2.4

19.4

Chocolate milk

530

8

30

59

Chocolate plain

530

5

29

65

Christmas Pudding

300

5

12

48

Cider dry

35

0

0

3

Cider sweet

40

0

0

4

Cockles boiled

50

11

0.3

0

Cocoa powder

300

19

22

12

Coconut

350

3

36

4

Coconut desiccated

600

6

62

6

Cod fillet baked

100

21

1.2

0

Cod fillet fried

170

21

8

4

Cod fillet fried in batter

200

20

10

8

Cod fillet grilled

100

21

1.3

0

Cod fillet poached

90

21

1

0

Cod fillet steamed

80

19

1

0

Coke diet

0.48

0

0

0.12

Cola

48.8

0

0

12.2

Coleslaw

163

1.1

14.8

6.7

Cornflakes

350

8

0.5

82

Cornflour

350

0.6

0.7

92

Cornish pastie

330

8

20

31

Crab boiled

130

20

5

0

Crab canned

80

18

1

0

Cracker Bread

375

10.9

4.1

73.7

Cranberries

18

0.5

0

4

Cream crackers - Crawford

390

7.7

12.8

64.9

Cream double

450

1.5

48

2

Cream single

200

2.4

21.2

3

Cream sterilised canned

230

2.6

23

3

Cream whipping

330

1.9

35

2.5

Crispbread rye

320

9.5

2

71

Crispbread wheat

390

45

7.5

37

Croissant

230

4.3

12.2

27.3

Cucumber

10

0.6

0

2

Currants dried

240

2

0

63

Custard egg

120

6

6

11

Custard powder

120

4

4

17

Food (100g)

Energy(Calories) Protein(g) Fat(g) Carbo(g)

Damsons

35

0.4

0

9

Dates dried

210

2

0

55

Drinking chocolate

370

6

6

77

Dripping

900

0

100

0

Duck roast

190

25

10

0

Dumpling

200

3

12

25

Food (100g)

Energy(Calories) Protein(g) Fat(g) Carbo(g)

Egg dried whole

560

43.6

43.3

0

Egg scrambled

250

10

23

0

Egg whole raw

150

12.3

10.9

0

Egg yolk

340

16.1

30.5

0

Eggwhite

35

9

0

0

Food (100g)

Energy(Calories) Protein(g) Fat(g) Carbo(g)

Fat cooking

900

0

100

0

Fish fingers fried

230

13.5

13

17

Flour brown

330

13

2

69

Flour white

340

11

1.2

75

Flour white self raising

340

9

1.2

77.5

Flour wholemeal

320

13

2

66

Fruit gums

170

1

0

45

Fruit juice sweetened

40

0

0

10

Fruit juice unsweetened

30

0

0

8

Fruit pie

370

4

16

56

Fruit salad canned

101.2

0.3

0

25

Food (100g)

Energy(Calories) Protein(g) Fat(g) Carbo(g)

Goose roast meat

320

29

22

0

Gooseberries

16

1

0

3

Grape nuts cereal

360

11

3

76

Grapefruit - Tin

36

0.3

0

9

Grapefruit peeled

20

0.5

0

5

Grapes black

50

0.5

0

13

Grapes white

60

0.6

0

15

Green Bean Mix

25.71

1.21

0.53

4.18

Greengages

50

1

0

11

Food (100g)

Energy(Calories) Protein(g) Fat(g) Carbo(g)

Haggis boiled

300

11

22

19

Halibut steamed

130

24

4

0

Ham

120

18

5

0

Ham cooked

269

24.7

18.9

0

Hamburgers fried

260

20

17

7

Hare stewed with bones

140

22

6

0

Heart roast

240

26

15

0

Heart stewed

180

31

6

0

Herring grilled

200

20

13

0

Honey

290

0

0

76

Top of Page

Food (100g)

Energy(Calories) Protein(g) Fat(g) Carbo(g)

Ice cream dairy

170

4

7

25

Ice cream non dairy

170

3

8

21

Food (100g)

Energy(Calories) Protein(g) Fat(g) Carbo(g)

Jams

260

0.5

0

60

Jelly packet

58

1

0

14

Food (100g)

Energy(Calories) Protein(g) Fat(g) Carbo(g)

Kidney fried

150

25

6

0

Kidney stewed

170

26

8

0

Kipper baked

200

26

11

0

Food (100g)

Energy(Calories) Protein(g) Fat(g) Carbo(g)

Lamb breast roast

400

19

37

0

Lamb chops loin grilled

350

24

29

0

Lamb cutlets grilled

370

23

31

0

Lamb leg roast

270

26

18

0

Lamb scrag and neck stewed

290

26

21

0

Lamb shoulder roast

320

20

26

0

Lard

900

0

100

0

Leeks boiled

25

1.8

0

5

Lemon curd

280

0

5

63

Lemon juice

7.2

0.3

0

1.5

Lemon sole fried in breadcrumb

200

16

13

9

Lemon sole steamed

90

21

1

0

Lemonade bottled

24

0

0

6

Lemons

15

1

0

3

Lentils boiled

100

8

0.5

17

Lettuce

8

1

0

1

Liver fried

250

27

13

7

Liver stewed

200

25

10

3

Lobster boiled

120

22

3.5

0

Luncheon meat

300

13

27

5

Food (100g)

Energy(Calories) Protein(g) Fat(g) Carbo(g)

Macaroni boiled

120

4

0.6

25

Macaroni cheese - Tin

97

3.6

4.8

10.5

Mackerel fried

190

22

11

0

Mandarin Oranges - can

57

0.6

0

14.7

Mango Chutney

230

0.5

0.4

59.8

Mangoes

60

0.5

0

15

Macaroni cheese

170

7

10

15

Margarine

730

0

81

0

Margarine low fat spread

370

0

40

0

Marmalade

260

0

0

69

Marrow boiled

7

0.4

0

1.4

Mars bar

440

5

19

67

Marzipan

440

9

25

49

Mayonnaise

720

2

79

0

Melon

22

0.5

0

5

Milk

65

3.3

3.8

4.7

Milk condensed skimmed

270

9.9

0.3

60

Milk condensed whole
sweetened

320

8.3

9

55.5

Milk evaporated whole

160

8.6

9

11.3

Milk skimmed

33

3.4

0.1

5

Mince and Spaghetti

92.34

8.79

4.04

5.33

Mincemeat

284

1.0

4

62

Muesli

370

13

7.5

66

Mushrooms fried

210

2.2

22

0

Mushrooms raw

13.4

2

0.6

0

Mustard and cress

10

1.5

0

1

Food (100g)

Energy(Calories) Protein(g) Fat(g) Carbo(g)

Nectarines

50

1

0

11

Food (100g)

Energy(Calories) Protein(g) Fat(g) Carbo(g)

Oil vegetable

900

0

100

0

Omelet

200

11

16

0

Onions fried

350

2

33

10

Onions raw

25

1

0

5

Onions spring

35

1

0

8.5

Orange juice

40

0.6

0

9

Orange peeled

40

1

0

9

Oxo cube

16

1.5

0.3

1.8

Food (100g)

Energy(Calories) Protein(g) Fat(g) Carbo(g)

Pancakes

300

6

16

36

Parsnips - boiled

60

1.3

0

13.5

Pasta

365

13.2

2

77

Pastry flaky cooked

560

6

40

47

Pastry Puff

385

5.4

25

37

Pastry shortcrust cooked

530

7

32

56

Peach Slices - tin

49

0.5

0

12.3

Peaches canned

49

0.5

0

12.3

Peaches fresh

34

0.5

0

8

Peanuts fresh

570

24

50

9

Peanuts roasted and salted

570

24

50

9

Pears

30

0.2

0

8

Peas boiled

41

5.4

0.4

4.3

Peas canned

50

5

0.3

7

Peppers green raw

15

1

0.4

2

Philadelphia cheese - light

196

12

15

4

Pickle Branston

150

0.7

0.2

34.5

Pilchards canned

130

19

5

0.7

Pineapple canned

63

0.4

0.2

16

Pineapple fresh

50

0.5

0

12

Plaice fried in butter

280

16

18

14

Plaice steamed

90

19

2

0

Plums cooking

26

0.5

0

6

Plums dessert

40

0.5

0

10

Popcorn

415

1.6

12.8

78.2

Pork chops grilled

330

29

24

0

Pork leg roast

290

27

20

0

Porridge Oats with Bran

332

10.6

6.7

60

Potato chips

250

4

11

37

Potato crisps

526

7.3

35.2

48.4

Potatoes baked with skin

85

2

0

20

Potatoes boiled - King Edwards

82

1.4

0.1

19.7

Prawns

100

23

2

0

Prunes - Tin

88

1

0

22

Prunes stewed

84

1

0

20

Puffed wheat cereal

325

14

1.3

68.5

Food (100g)

Energy(Calories) Protein(g) Fat(g) Carbo(g)

Quiche Lorraine

400

15

28

20

Food (100g)

Energy(Calories) Protein(g) Fat(g) Carbo(g)

Rabbit stewed

90

14

4

0

Radish

15

1

0

3

Raisins

250

1

0

65

Raspberries

28

1

0

6

Red Currants

20

1

0

4

Rhubarb raw

6

0.5

0

1

Rhubarb stewed with sugar

45

0.5

0

10

Rice Brown Boiled

182

3.4

1.4

40.7

Rice Krispies cereal

350

6

0.7

88

Rice pudding canned

72

3.7

1.2

12.4

Rice white boiled

119

2.6

0.1

28

Rice white raw

360

6.5

1

87

Food (100g)

Energy(Calories) Protein(g) Fat(g) Carbo(g)

Salad Cream

300

2

27

15

Salad Cream Weight Watchers

145

1.2

8.2

17.4

Salmon steamed

200

20

13

0

Sardines canned in oil

220

24

14

0

Sardines canned tomato sauce

180

18

12

0.5

Satsumas peeled

35

1

0

8

Sauce brown

100

1

0

25

Sausages beef grilled

270

13

17

15

Sausages pork grilled

320

13

25

12

Sausage - Herta

335

12

31

2

Scampi fried in breadcrumbs

320

12

18

29

Scones

370

7.5

15

56

Sherry dry

115

0

0

1.4

Sherry sweet

140

0

0

7

Shredded wheat cereal

320

10.5

3

68

Sorbet Blackcurrent

118

0.3

0

30.7

Spaghetti boiled

120

4

0.3

26

Spaghetti canned tomato sauce

51

1.7

0.2

10.5

Spaghetti tin, weight watchers

51

1.7

0.2

10.5

Spirits - whisky, Gin etc

220

0

0

0

Sponge pudding

340

6

16

46

Spring greens boiled

10

1.7

0

1

Squash undiluted

122

0.1

0.1

32.2

Squash Undiluted - sugar free

5

0.1

0

1.2

Steak stewed canned

180

15

13

1

Strawberries fresh

25

0.5

0

6

Sugar

390

0

0

100

Sugar puffs cereal

350

6

0.8

84

Sultanas

250

2

0

65

Swede boiled

20

1

0

4

Sweetcorn

124

4.1

2.3

22.8

Sweets boiled

330

0

0

87

Food (100g)

Energy(Calories) Protein(g) Fat(g) Carbo(g)

Tangerines peeled

36

1

0

8

Toffees

430

2

17

71

Tomato juice

12

0

0

3

Tomato Ketchup

97

1

0

24.9

Tomato Puree

89

5.6

0.4

16.4

Tomatoes canned

23

1

0

5

Tomatoes raw

15

1

0

3

Trout steamed

140

24

4.5

0

Tuna canned in oil

100

25

0.1

0

Turkey roast

140

29

3

0

Turnips boiled

10.8

0.7

0

2

Food (100g)

Energy(Calories) Protein(g) Fat(g) Carbo(g)

Veal fillet roast

230

32

12

0

Venison roast

200

35

6

0

Food (100g)

Energy(Calories) Protein(g) Fat(g) Carbo(g)

Walnuts

530

11

52

5

Watercress

14

3

0

0.7

Weetabix cereal

340

11.5

3.5

70

Wine red

70

0

0

0

Wine white dry

65

0

0

0.6

Wine white sweet

10

0

0

6

Food (100g)

Energy(Calories) Protein(g) Fat(g) Carbo(g)

Yogurt flavoured - low fat

41.6

4.6

0.1

5.5

Yogurt natural

55

5.9

1.2

5.6

Yorkshire puddings

222

7

10

26

http://www.onepurelife.com