Calories in 100 grams of vegetable

[smurstep]

So, I understand it, I am to eat 100 grams each of meat/fist, vegetables and fruit at each of the 2 meals. However, when I put in my fish, green beans and apple in ***********, it seems that I am only getting 185 calories at each meal for a daily total of 370 calories. What am I doing wrong? Should I simply increase the portion size of my vegies since it so light in calories? I get even less calories when my vegie is spaghetti squash (which I love). What should I do guys? I am also wondering what 2 cups of lettuce really is. I can stuff a whole lot of lettuce into a cup. Not to mention the fact that two cups of lettuce has very little calories. Help me.

[Maureen in Italy]

I didn't measure the vegetables and just ate until I was satisified. I usually came in just under 500 calories.

Maybe the day you eat fish you could have lean ground beef at the other meal to up your calories. Fish is pretty low in calories.

[dawnyama]

I have done 5 rounds of hcg now and NEVER counted a single calorie. I never had spaghetti squash either!! You must be going through a clinic? I just used the food guide in Pounds & Inches by Dr Simeons (who created this plan!) and was able to lose 40 pounds. I just ate a very good serving size of the veggies, which was quite easy since I didn't like most veggies on his list! I did not overeat on the veggies. When I ate spinach, it was a half bag that you find in the produce section, when I ate radishes it was a half bag, when I ate a cucumber it was normally 1/2 at a meal. You get the idea.

[Kiutlin]

I haven't been counting calories either, like Dawn. However... the other day I did weigh my lettuce out to 100 grams!! :blush: I'm not sure why, but I did.

Mostly I just make as much of a vegetable that I think I will eat and go with it. I'm usually full and I'm sure under the 500 calories a day.

[Dizana]

I never counted any calories either. Just used the list of things in P&I. I did get wild and crazy after a while and "mix" veggies, by throwing a little chopped scallion (onion) in to flavor things a few times. Never had trouble, but, everyone is different. You won't go wrong with strict P&I. Don't over analyze. Simeon already did that part. :-)

[metqa]

It is not 100g of each food, it is 100g of MEAT, then a portion of fruit, and a portion of bread, a portion of milk, and lemon, and however much portion of veggies that do not take you above 500 calories.

That means you would measure your meat first, the breadsticks don't change so add that next, then the only things you have to be concerned with are the sizes of your apples, or grapefruit ( grapefruit is pretty much the same size) or strawberry portion. If you include oranges, I use clementines which are tiny, still only count one fruit as a portion cause DR. S Said so. then after all that, you can see how much veggies you can have, you'd be surprised at the amount of celery, for example you can have and dismayed at the scant amount of say onion you could have for the same calories.

I plan out my meals this way to take advantage of the most amount of veggies I can get away with. if the amount of veggies is more than I really want, I just decide to have a bigger piece of fruit, or a more caloric meat like chicken or beef. If I eat fish or cottage cheese, I have to eat a lot more fruit or veggies to make up the rest of the calories.



Today's menu was
100g each of lean steak and breast of chicken
the steak with 2 cups of low fat beef broth, 10 cal
the chicken with 2 cups of low fat chicken broth, 10 cal
my two grissini are 40 total, My medium size apple was 112 cal, my small clementine orange was 31 cals

That left me roughly 75 calories to play with and with that I had
200g or roughly half a pound of red radishes, for 32 calories, and
5 tall stalks of celery that filled a 2 quart pot ,, 232 g for 37 calories

Dont' let the number make your head roll! just read the statements I made from start to finish and you will see that it's not that hard.

at this point I don't really NEED to calculate calories so carefully, as I've become familiar with the portion sizes/calorie ratio, but I think calculating the calories and seeing what it actually looks like is good practice to start with. It prevents under-eating for sure, as the veggie portions are larger than you'd expect, and also prevents over eating as the fruits vary in size and calories that add up quickly if you tend to choose the larger or sweeter options.

Here is a guide.
Per 100g, each item has from lowest to highest: (a lb is about 453g)
veggies
12 calories cucumbers (half pound of cucumber is about the same cals as one grissini)
13 calories boc choi cabbage
16 calories celery, red radishes,and napa cabbage
17 calories salad lettuces
18 calories fresh tomato, all varieties
19 calories canned asparagus ( what!? I like the canned stuff!)
23 calories fresh spinach
25 calories raw asparagus, green cabbage raw
31 calories red cabbage raw
32 calories green onion, scallions
40 calories mature onions

Fruit cal/ 100g
32 calories grapefruit, all varieties
47 calories oranges, naval, clementine, but not tangerines or that other orange thing[?]
52 calories apples, all varieties
69 calories strawberries, guava and other types

So understand that you are NOT limited to only 100g of vegetable, just that the calories are BASED on 100g increments. eat as many veggies as you need to get the rest of your calories in for the day.

[C'Marie]

Metqa, that is an excellent description!

[torister]

I don't measure my veggies. I have a whole cucumber or several celery stocks with my 100g of chicken breast at lunch and either a whole bag (10 0z) of shredded cabbage or spinach with my 100g of ground chicken for dinner. I eat 1/2 grapefruit for my 11:00 AM snack and 6 oz of strawberries as my evening snack and I eat two grissini breadsticks with my dinner. I think its most important to stick to the vegetables/fruit on the list from Dr. S and get your protein in.

[dawnyama]

metqa!! Good luck this round sweetie!!! I love your post. Explains it so well.

[metqa]

Thanks C'marie and Dawn.
I'm still using my calculator I made back on my first round. I love how easy it is. I wish there was an easier way to share it, as it is an excel file.
You remember it Dawn? I just put in the weight of whatever i want and it calcuclates the calories in the portion, I just put in how many servings of meat and grissini, how many grams of fruit and veggie and how much an any other cooking item like lemon, milk, broth or canned vegetable which have different count from fresh. I like that I can see how many calories I have left and adjust the portions before I ever start cooking or cutting.

Here is an example of on old page. I've taken out the broccoli and melba, added milk and orange, found a cheaper calorie broth and 96% lean beef since then.



With something this easy, there is no reason NOT to count calories.

[dawnyama]

I do remember metqa. Boy that was a long time ago!! I think I have it printed out too. Or at least saved somewhere. I remember for my last round I did count calories. But then I was over every day!!! It was not good to see. So I just skipped the calories (didn't pay attention) because I was still losing. Just went by the food recommendations! It worked for me. But very interesting to see the numbers too. Thanks for sharing!!

[torister]

Originally Posted by metqa

With something this easy, there is no reason NOT to count calories.

Well all righty then. I guess I should have added that I eat the same thing basically everyday and measure my protein and *at one point* I did enter it into ******. I am right where I should be calorie wise so there is no point to doing it day to day.

[metqa]

Originally Posted by torister

Well all righty then. I guess I should have added that I eat the same thing basically everyday and measure my protein and *at one point* I did enter it into ******. I am right where I should be calorie wise so there is no point to doing it day to day.

I should have added,"there's no reason NOT to count calories, for me!" I'm very experimental in the kitchen during P2 and rarely eat the same thing unless it's a total blockbuster hit. Dawn can tell you of some of the horrors I've created, like strawberry curry! It was a good idea at the time!

I made the calculator for my first round cause I was a low carber and had no idea how to use low calorie veggies except as garnish and flavor, so i really had to count the calories cause I was coming in Very Low many days.

If I were making my chili or my chicken sausage soup everyday, I wouldn't count cause I have those pre-measured already. In fact, that's not a bad idea to make and eat the same thing. That's so easy it's

I'm gonna grind some chicken breast today to make some chicken sausage and pick up some lean 96% beef to pre-make some chili meat. I season the meat ahead, so i just have to add half a can of tomato, and let it simmer till the meat cooks and crumbles. Perfect.

Thanks for the post Torister, I REALLY need to simplify!

[torister]

Originally Posted by metqa

Thanks for the post Torister, I REALLY need to simplify!

No worries. You need to do what works for you. During P2 we really get to eat so little food, that I honestly don't want to spend one extra moment thinking about it....

[metqa]

I wish i were as organized about my meals for other times as I am in P2. I like the level of control it seems to give me, counting calories during this time.

I really can't do anything else, my body will decide to release or not, and so the only thing I can do is make sure I get the food part right. Only 15 minutes in the morning and I have my food plan for the rest of the day. It's kinda heady feeling so in control. Plus any anything goes askance I can look back and know exactly what I ate or didn't eat. that helped me one round when I got stuck, i just looked back over my food logs and determined which days I lost better on and adjusted my menus to match and it worked. I guess that makes me a control freak, eh?

[admeyer]

i am starting the hcg diet in the next week or so. i am still a little confused about what i can eat and what i cant. i guess im just nervous to start a new lifestyle. any information or tips would be great.

[IThinkICan]

Originally Posted by admeyer

i am starting the hcg diet in the next week or so. i am still a little confused about what i can eat and what i cant. i guess im just nervous to start a new lifestyle. any information or tips would be great. i

There is a sticky on our hcg thread that explains the basics. Start there. Then if you have any questions, feel free to ask it... start a new thread with whatever specified topic. We're all here to help!

[dawnyama]

Originally Posted by admeyer

i am starting the hcg diet in the next week or so. i am still a little confused about what i can eat and what i cant. i guess im just nervous to start a new lifestyle. any information or tips would be great.

Here is the thread that Ithink referenced:

HCG diet short form

This should get you started. Food list is included. Anything NOT on the list is not permitted. That means, no turkey, no tuna, no broccoli, no cauliflower. Those foods are not listed!!!! If you have any SPECIFIC questions after reading through there then we can help you.