Eat Twice As Much, Keep Calories The Same (Eat These Instead)

When people first start out with a “fat loss diet’, they are totally unaware of just how calorie dense typical food options that they’re used to eating really are. Which is one of the biggest diet mistakes around. Plus, is one of the main reasons why many who “eat clean” or “work hard” are still not losing stubborn fat. So, we’re going to showcase what 200 calories looks like in the most commonly reported “problem” foods (e.g. 200 calories of rice or pasta) so that you can see just how easy it is to overeat with these foods. We’ll then show you what 200 calories looks like with much better options (i.e. volume-dense foods) so that you can see just how much more food you could be eating and calories you could be saving with the right fat loss foods.
We’ll start off by looking at the most common problem protein sources that were reported from clients who were not losing fat. We have ground beef, pork chop, bacon, and fattier steak cuts (e.g. New York Strip). These are packed with a ton of additional fat and hence bring up their calorie counts quite a bit. For 200 calories, you’re not getting much at all and are easy to overeat. Some better options would be to sub the ground beef for extra lean ground turkey, sub the pork chop for chicken breast, sub the bacon for turkey bacon, and just be mindful of how many calories fattier cuts of steak can quickly add up to. Some other excellent leaner protein options are egg whites and even shrimp.
Next are carbs. Some of the most problematic snacks we found with clients who were not losing fat were oreos, potato chips, and high calorie cereals. When used in moderation these foods are fine, but there is no way you’re stopping at 200 calories, which just goes to show you how quickly the calories can add up without you being aware of it. Not to mention that the impact these foods will have on your hunger will be minimal. Better volume-dense food options include strawberries, carrots, puffed wheats, and plain air-popped popcorn.
Additional potentially problematic carb sources include pasta and rice. These food sources aren’t “bad” at all, but they are very easy to unknowingly overeat. I mean me being half Filipino I grew up eating rice pretty much every day, and whenever I’d have it, there’s no way I’d willingly be stopping at 200 calories worth of rice. A better option would thus be cauliflower rice or zucchini noodles.
Lastly, we have fats. Now all fats in general, even “healthy” sources will be very dense in calories. This doesn’t mean that you should avoid them since we do need a minimum amount of fat for our body’s to properly function. But, it does mean that you need to be more mindful of your portions whenever you eat them because of how easy they are to overeat. Chances are you’re eating way more than what you thought was just a serving of peanut butter or a serving of nuts. Which is why for these foods, it’s important to not only get yourself familiar with their serving sizes but actually spend the time to weigh out these foods when you consume them just to ensure you’re not overeating.
One more problematic fat worth mentioning is salad dressings. Oil based dressings don’t provide much at all for 200 calories. In fact, many of you likely use twice or even triple this amount whenever you have a salad. Which turns what you thought was a low calorie meal into the equivalent of a couple slices of pizza. Instead, either again measure these dressings when you use them, or one of the possible ‘food swaps’ you could do is opt for salad dressing options with lower calories.
Hopefully, you can see just how much more food you’re able to eat and how much easier it would be to suppress hunger and adhere to your diet by simply making smarter food choices. You can also see just how easy it is to essentially sabotage all the progress you may have made dieting throughout the week by making the diet mistake of letting loose on the weekends and unknowingly consuming thousands of additional calories from these more calorie dense foods. So, consider these swaps but more importantly just be mindful of your portions with certain foods. There are no real “good” or “bad” foods, just smarter food options depending on what your goal is.
And for those looking for a complete, all in one step by step program that shows you exactly what to eat and how to train week after week to transform your body in the most efficient way possible, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
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Subscribe to my channel here:
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MUSIC: / iamryanlittle

[@JeremyEthier]

Hope you enjoyed this one! For more nutrition & training guidance, take our free analysis quiz at builtwithscience.com/bws-free-fitness-quiz/ to find which of our step-by-step programs are best suited for transforming your specific body. Cheers!

[@penguinshifu09]

Hi :D

[@user-zk4dv2nx8k]

Man the quality of videos lately is 🔥🔥. Ik these vids won't get as much views as ur older ones but pls keep posting quality content .

[@kareemkhalifa4522]

Can you make a video on a calorie surplus

[@gtamike_TSGK]

When the trainer needs to take tips from "Siim Land" instead lol

[@vanzypubg8469]

Man this is difficult. I feel like I'd have to hire a private chef to do all this weighing and stuff whilst keeping food tasty and fulfilling

[@allenozarka1784]

I just discovered high volume low calorie eating. It's insane. I can't even finish my meals because I'm too full. I feel like they should teach this stuff in health class in school.

[@sadaf1482]

I wish they did teach this!

[@juliarossa6800]

No. This isn't in any way a "health"-related rule. It's very useful for people who want to lose weight, but not for everyone. There are too many people restricting calories when they shouldn't be doing so :)

[@user-ly3li3ex8c]

With one pound of bacon or eggs you're going to get full faster and for longer than a few pounds of low calorie carbage like a potatoes that turns into sugar in your body. A calorie isn't a calorie. The government made people fat by demonizing the way we've eaten since before agriculture (meat and eggs) in favor of extremely processed and oxidized grains (7-11 servings was taught to us in the 90's), corn, and soybean oils. It was easier to justify the high amount of cheap anti-nutrient carbage in the food stamp programs. Don't trust the government funded school system to teach the truth. It's better to eat sugar-free low-carb smaller nutrient dense meals that will keep you full all day, and that's going to be complete proteins and fats from mainly animals.

[@Orangecataura]

@@juliarossa6800 I think they shouldn't only teach what is calorie dense and what not, but also for who it is, what it can cause etc. I feel like the people you're talking about would already know which foods to avoid. Eating disorders of any form are an entirely different, but huge problem.

[@selamwondwossen5818]

Why was he showing 2 chicken breasts for 200cal but a google search shows 284cal for 1 chicken im so confused

[@L-jm9mq]

Breakfast cereal was the biggest shock to me when I actually weighed out a correct serving size. It was absolutely dismal I was so shocked. A proper serving size literally was hardly a handful whereas if I was filling the bowl like I usually would I would have been having 5-6 servings!! No wonder it’s so easy to gain weight!

[@shinjite06]

If eating actual serving sizes was the norm, nobody would bother with half the shit sold commercially. 3 oreos = 1 serving. 1/2 cup Ben Jerry's = 1 serving. 12 Doritos chips = 1 serving.

[@L-jm9mq]

@@shinjite06 exactly!

[@Twin2soBlessed]

Cereal was a problem for me too. I did not understand the importance of portion sizes and ate it every day thinking it was okay because it was whole grain

[@katiekay4516]

You’re better off eating high fibre breakfasts such as porridge with a small amount of a low calorie sweetener or weetabix with chopped banana or raisins on top 👍

[@beckybarnett2066]

Plus, many cereals contain high fructose corn syrup, which leads to diabetes.

[@kotor610]

Use smaller plates, bowls, and cups. You will want to fill up the plate. Less room, means less food. When you finish, ask yourself if you are still hungry, not whether you are full. When you are full, you've already eaten too much.

[@C0d0ps]

Or just put loads of lower calories foods on your plate, and don’t bother with plates made for children. I can eat loads of potatoes, strawberries and popcorn without gaining weight. Rice however? Very easy to eat to much rice which has barely any nutrients.

[@kowikowi8718]

dude i use big cups because if im thirsty i drink 1liter in one go, like five times a day and these small glasses are like shots.

[@Zeus-rq5wn]

I'm a small person and I learned years ago to use a small lunch plate. It's a half meal that looks enormous.

[@user-en5vj6vr2u]

This is typically great advice but I’ve tried it so many times to no avail, when i eat until im “not hungry” i get hungry 30min later 😭

[@iloveappleslalala]

or to just not cook as much cuz you'll be too lazy to get more

[@o.osupbro9331]

Has someone with an eating disorder this is really helpful as I'm trying to learn to eat more without triggering myself with the calorie amount. It's a step in the right direction.

[@blammmed]

you got this!

[@bethaniie_]

so proud of you!

[@doierry772]

Good luck, you can do this!

[@NotcannonGT]

Same bro

[@gameplaymore5951]

????? that's the most eating disorder brained comment that i've seen all year. you still alive? lmao

[@Music4krista1]

An interesting point I came across is that processed foods offer less resistance to chew and swallow, which makes them easier to consume in higher volumes. Foods like carrots, cauliflower, lettuce offer more resistance which makes them less attractive for snacking but great for moderating your gut-brain response

[@MariaCruz-ub2jc]

So true! It takes 10 to 15 minutes to eat a salad and less than 3 minutes to eat a cheeseburger 🍔.

[@boguslav9502]

Or just eat some meat, which is nutrients dense. The satiation will last fsr longer. You can also take on yogurts that are natural etc. By eating nuts you are literally eating toxins

[@juanalbeniz5525]

That's a good point I had never thought about. Thanks

[@ilsefaber683]

And high calorie foods in nature often take work before you can eat them..like nuts. Almost all nuts come in a hard shell.

[@shikhar2327]

though most of the resistance is within your gut and not your mouth. Yes they burn more calories but its because it s harder to digest not so much chew.

[@SASMADBRUV7]

I like the fact that I'm using this video but in reverse since I'm trying to gain weight

[@sonnypurwanto]

I think Jeremy would approve your goal of gaining weight, but still wouldn't advise you to go eat as much bacon as you could to achieve that. Not all calories are the same. You should go with high protein with healthy fat options

[@wrenchguy2937]

same fam. It kinda blow my mind how much calories some stuff are.

[@alrightythen1466]

YOU TOO?

[@adityapatil325]

Same here. Although I don't think some of these food are healthy.

[@choasneckvein3380]

Same😂

[@karrigantaylor]

A great alternative to ice cream I've found is greek yogurt frozen bars and they come in typical ice cream flavors like mint chocolate chip, birthday cake, etc and they're only 100 calories

[@Essy311]

Yeah, much more realistic than his idea of two servings of plain Greek yogurt with a sugar free syrup. Dude must not have had Ben and Jerry's in a long time if he thinks his suggestion will satiate someone wanting ice cream!

[@chrissyuy]

You can also buy popsicle molds and use sugar free jello or pudding, and purée fruit.

[@JeavesSings]

I have been counting calories, weighing EVERYTHING for the last 100 days, and I am down 35 lbs. I started out at 144 and now I'm 109, basically eating like this guy says, making better choices. Counting every calorie daily, even on the weekends, really causes you to think about what you're putting in your body! I love this video. Very well explained. I can usually eat breakfast AND lunch for around 200 calories.

[@JeavesSings]

Also, weigh your food :) that way you don't eat more than you need.

[@jelly8594]

It can't be easier! Congratulations - and I think it's actually fun to see how much of what is how much in calories. Most people think it's agony, but 🤷🏼‍♂️

[@grapesvines1124]

How?

[@forggall]

Hi Jessica, congratulations on your weight loss if that's what you wanted! Be careful, because not eating enough leads to a slower metabolism, which basically means that your body takes the habit to consume less calories in order to survive. It isn't a great thing when it comes to weight loss because the moment you'll eat "normally", your body will gain way easier. And it can definitely leads to ED as well. (I hope that makes sense, English isn't my mother tongue) I'm just saying this because of the "my breakfast and lunch are usually around 200 calories", when a woman has to eat between 1500 to 2200 calories a day in order to be healthy! I'm not saying that you're not healthy, or that you don't know about this but in case you actually didn't know about this I wanted to tell you. Take care ✨

[@imeldaw.m5525]

How tall are you and how many calories did you eat daily?

[@Genivaldo_Gueiros]

Everyone in the world should watch this video early in life.

[@startvideonow]

For most people in the world, too much food isnt really a problem.

[@Primal391]

@@startvideonow 11% of the world's population are undernourished - this means they have a caloric intake below minimum energy requirements. 820 million people globally are undernourished. Copy/paste from google. Their is an estimated 7.8 billion people on the world. So yes not everyone if we go by the above framework for world hunger. My opinion is those 820 million might not watch KZbin either. “Everyone” could mean everyone that watches youtube should watch this video.

[@anais8754]

@@Primal391 You don't have to be underweight that food is not your problem. I am skinny and in normal bmi range but on the lower scale. I used this video reversed to find out calorie dense foods bevcause I need to eat more than a 90 kg normal height man for a fact! I am weighting 54 kg and am 1,65m. Also no known metabolism illness. Everybody is different.

[@startvideonow]

@@Primal391 no. When he says right from the start "everyone in the world" he has no clue how the world is. Because if he did, he would simply say it in a different way.

[@swigittyswooty6908]

And everyone should have a personal diet advisor

[@justsomeguy1408]

Herbs and spices have also been a big help for me when transitioning to the healthier options. Put some salt, pepper, garlic powder and onion powder in some plain Greek yogurt and you've got a nice onion dip for those carrots. Definitely beats chomping on plain raw carrots. I know herbs/spices are the most basic food prep but I overlooked them for a long time.

[@victoriarose4716]

Hummus is my go to dip 😊 I’ll have to try the yogurt onion dip though!

[@rickybobbydastar6534]

Also u can try pink Himalayan salt or Celtic sea salt instead of plain refined table salt as I’ve been told reg table salt is highly processed which made cause a spike in blood pressure or water retention. I’ve never had high blood pressure sometimes slight elevated and the pink Himalayan salt & Celtic sea salt has done me well

[@Mojayjay]

So true! this is nice idea, I'll try it

[@garnetjohnson763]

@@victoriarose4716 YES! Love my hummus!

[@AckunaFritatta]

I think I am too

[@brendabrownofficial]

As someone who struggles counting calories because it's annoying this is a great tip; I need to swap my normal meals for low-calorie ones and it'll be way easier to stay in deficit. Thanks for the info!

[@milirodriguez8493]

As much as I love me some pasta, I recently decided to just do spiral zuchinni noodles and let me tell you, it was so good!!!Even if youre not a big fan of veggies. Just at a bit of water to pan for the noodles to "cook" a bit and add just a bit of salt. Its delicious guys 🤤

[@bradyb8003]

I add in a very small portion of chickpea pasta to the zoodles and it’s very satisfying!

[@ThcBanaman]

Tried them several times and they just don't fill my stomach up really, especially after a tough workout session...

[@Jiraya619]

Started a diet and stopped smoking this week, this was much needed as I need something to munch on…

[@kennethiofi3839]

Gonna be difficult bro, but know that it's gonna be a journey of discovery on how to rewire your brain and body to stave off the addiction cravings. So never stop moving forward!

[@evilbankai5166]

bro always remember its a long marathon not a race. its ok if you stumble along the way and have setbacks, however as long as you continue to be consistent and persistent on the goals you set for yourself, you wont fail.

[@YouTubeChillZone]

A risky game, better to make changes gradually, but good luck you will manage 👍

[@stevenelliottjr.4013]

Check out greg doucette

[@aleksander3304]

Buy Low-cal ice cream! Lifesaver for me. Good luck 🔥

[@woollyhat.]

I've lost a bunch of weight and don't have a lot left until I reach my goal. My biggest observation during my journey has been how great veggies can really be. For a meal I measure up 200-300 calories worth of food and just add a ton of vegetables to fill the plate. It brings the meal to 350-400 calories and keeps me full for a long time. Seriously, guys. Eat salads, they're basically miracle food.

[@undergrace1808]

What your doing sounds similar to the 50/50 on the starch solution diet.

[@C0d0ps]

The amount of obese people that avoid fruits and vegetables is absurd. They didn’t become overweight from apple, pears and broccoli.

[@tf4525]

Thanks for the advice!

[@nahuelisimo1197]

The problem for my is that in my country, most of those leaner alternatives, are way waaay more expensive, (while monthly salaries are not even close to USs for the same job) so it's unreasonable to eat healthy everyday. I try my best but it's really difficult to maintain a household of two and eat healthy

[@dctr5534]

I'm trying to change the menu of my family that would allow us to eat more without worrying too much about calories. This video is a great help for the meal prep plans I make.

[@shdwfax1024]

Watching this video made me realize I've been eating more than 5000 calories a day when my mom cooks food. I was raised in a household that was taught to never leave any food on the table which led to me eating every single food on the table before I finish the meal. Edit: I live in a place where there are no side dishes, only main dishes that is served with rice so definitely I'm going to fill myself with it. And some are saying 5000 calories are impossible for a day, well if you're in a Filipino/Spanish household that eats 4-5 times a day with savory and rich food, it is possible. Obv, I don't eat this much today. I am on a cal deficit and have lost about 25lbs since the start of 2023. If you're living in a Filipino home where you aren't in control of the 'ulam' being served, limit your portions!

[@sadaf1482]

I have the exact same problem which leads to my weight gain. I always finish my plate no matter what.

[@Random-qi3vv]

Coming from a south Asian family,that was the number 1 rule. Eat everything on your plate without letting it go to waste. My parents were rich af ,but they still made me eat it. Now I’m a fat po shit 🤦🏻‍♂️…

[@SunnyHikikOmori]

Same for me! I grew up with that belief so I always finish all the food even if I'm full since I hate wasting food. Doesn't help when your mom cooks so much you gotta finish it all before it goes bad.

[@andrewstubbs9951]

This right here is one the biggest sins when it comes to learned eating habits. You should never fight your "full feeling" just to clean your plate.

[@eljay868]

I was raised the same way. Always finish your food and never “waste food” ; but if you eat any more than your body needs you’re still wasting food! May as well not ruin your body while you’re at it.

[@Kerosecstacy]

I've started counting calories the past few months to loose weight, it didn't take long for me to cotton on to this exact issue and realise how I got so overweight in the first place.

[@JK-nq1dl]

Good luck with your fitness journey. 🙌

[@chevypaige2445]

I lost 8 pounds in a week just by counting calories/ portions LOL how embarrassing

[@JK-nq1dl]

I don't know where you guys are from but in the US(where I was born and raised) everything is so big. I didn't truly understand that until I started traveling. A large in Germany is a small in the US.

[@mysterylala7624]

bruh i count calories and dOnt lose any weight wHats wRong with me

[@ram5ramen582]

@@mysterylala7624 exercise and be in a 500 calorie deficit. the amounted calories needed in a day is 2000.

[@arandominternetperson4462]

I started applying this principle to my diet. It's day 54 and I'm down 8 kgs (17 lbs). Feeling good Edit: Now it's day 142 and I'm down 18kgs (almost 40lbs) Edit after edit: day 185, lost 23kgs, and I'm thinking of stopping because I now have excess skin on my arms, so now It's time for gym I think....

[@jelly8594]

Congratulations! What were the favourite foods (substitutions)?

[@god563616]

This is a HUGH BLESSING that I can't thank you enough for!! My biggest problem is what I snack on and the size to control it. I eat good food for my meals with plenty of salmon, green beans, shrimp, protein, rice, but my snacks are a different story. I buy fiber chocolate snacks but I also love a whole bag of butter popcorn and usually on that day I work out extra long even if I don't want too. I've lost 15lbs doing high aerobics for 45 minutes to an hour 5 days but now it feels like my diet has been yo young and I believe this is why!! Thanks!!

[@alliejohnson5883]

I've been on a diet for almost a month now and I really struggled with feeling hungry even after my meals because I was so focused on just eating much smaller portions. Then I discovered how to bulk up my meals with healthier meats and a ton more healthy veggies. And I'm learning how to make many of my sauces from scratch so I can control how much sugar is in the mix. Finding healthy substitutions is so important and, turns out, kinda fun. After a month, I've lost almost 15lbs.

[@lazyenderman3019]

Yoo keep the grind

[@jimmyhighroller5366]

I like to eat my own poop. That way I'm not ingesting more calories!

[@nxllq9017]

@@jimmyhighroller5366 ew-

[@eurusbaby]

@@lazyenderman3019 you

[@vadarr3818]

@@jimmyhighroller5366 interesting

[@San72390]

It was crazy when I noticed how much chicken breast I could eat on a daily basis and continue burning off fat. This is astounding stuff.

[@amoghthorave3385]

yeah but I am always confused with what do I cook it? One of my friends boils the chicken and eats 50mg of it daily.

[@DrTariqRamadan]

@@amoghthorave3385 I lost 7 kg in one month, following intermittent fasting, healthy eating and workout... For food it's easy to have more veg, high protein low fat and carb, moderate fruit n nuts with dairy. 300 mg of chicken breast and two eggs are enough for protein

[@MrNoziv]

@@DrTariqRamadan 300 mg of chicken breasts, is that a typo?

[@omg_wtf]

turkey is even better - or if you can find it, ostrich

[@dDoodle788]

That's good, but don't eat JUST chicken breast as a source of proteins. you could eat seafood,any kind of fish, rabbit, organ meat (intestines and stomach are delicious, liver kind of sucks thought)lamb, bovine's meat,of any kind really,and though a bit more caloric dense a little pork any now and then is a good idea.... also legumes if you like them.

[@gamersreactions9267]

I have never heard of Zucchini Noodles. And I love pasta, so cutting it to 2x a week was hard. Now maybe i can bump pasta up to 4x per week again. Nice!

[@zacharyjackson1829]

There's also spaghetti squash.

[@rwqfwqfwqwfqfwqf5018]

Also look Shiritaki noodles, I ordered some because I couldn’t find any near me so I’m not sure how good they taste but they’re around the same calories as zucchini noodles, also comes in rice form.

[@malanamarie5206]

I love zucchini noodles and spaghetti squash. Also for me spaghetti squash is so filling that I feel stuffed after eating about a serving and a half which is just above 100 cal

[@katjok7024]

Being aware of your caloric intake is a good thing, but sadly substitutes will never be able to replace the real thing.

[@ticklemepoynter]

As a fellow Filipino myself, I was absolutely shocked at how little one serving of rice actually is! 1/4 a cup is nothing compared to the servings we were given growing up lol.

[@Chinpou_]

Cultured pfp

[@researchandbuild1751]

Rice is a hoorible fitness food

[@herrht]

@@researchandbuild1751 Nope, as also mentioned in the video, it just depends on your goals.

[@manassikdar1]

@@researchandbuild1751 rice is actually pretty good for a carb source.

[@iDrunkk]

@@researchandbuild1751 one of the best carb sources you can eat

[@matthewbrooks9829]

A big part of dieting is self control and discipline.

[@jayvelez1683]

Or you can buy greg doucettes cook book and rj cookbook and eat all you want. Also watch will tennsons vids to learn how to cook amazing foods. Eat things like ice cream, pizza, burgers, desserts at large portions with low calories.

[@joaofarinha551]

@@jayvelez1683 the fact that you said "all you want" tells that you know nothing of loosing weigth. I have the book and I can tell you greg does eat that in volumes. He counts calories like everyone else and when he's cutting he goes hungry. Sorry but no one gets in prep shape like that. Now there are some good ideas in the book but it you will still gain weight if you eat like an idiot

[@jayvelez1683]

i also have the book i went from 195 to 178 just from gregs cookbook. Thanks to his cook book i eat alot more food than I used to.

[@joaofarinha551]

@@jayvelez1683 you could have lost that just buy changing a few things or eating less. It's not rocket science

[@jayvelez1683]

@@joaofarinha551 tried eating less before that does not work for me and I changed more than a few things thanks to coach greg.

[@hordechess7629]

This is the best nutrition video I have ever watched! The visual representations are great, but even more great is the demonstration of 750 calories worth of icecream, because that is insane. Everybody else is so biased.

[@glittergirl19022]

it is peanut butter ice cream, most ice creams are not that high calorie

[@xoxochann9340]

been making a lifestyle change since beginning of the year, all of this is sooooo true for my calorie deficit. the food scale keeps me in check for portions. the zucchini noodles are amazing, I didn't even miss the pasta

[@newkid252]

This video was a real eye opener. I’m wondering why I keep gaining weight when I think I’m eating small portions. The foods I eat are really calorie dense. Time to really start counting calorie

[@AckunaFritatta]

So agree

[@jelly8594]

I'm shocked that this is not common sense. How could one NOT know, that most vegetables are +95% water and hence way less caloric dense than peanut butter, or bacon, or ice cream. Or that popcorn is almost "air" and hence you could fill up 2 bowls to reach 100grams.

[@LoveEachDay94]

@@jelly8594 common sense isn’t real

[@Ellaceeceebee]

@@jelly8594 have u had popcorn made with powdered milk, oil and sugar? It's calorie dense. He's talking of food indigenous to his country or where he lives.

[@jelly8594]

@@LoveEachDay94 I guess so... Shocking

[@liviahorowitz2225]

For people who have trouble not overeating ice cream, here's a basic chocolate smoothie bowl recipe that can be a whole meal: 1 frozen banana 1 heaped tablespoon cocoa powder 1 tsp honey or other sweetener 1 tsp vanilla protein powder or just vanilla 1 tsp chia seeds 1/2 cup milk or water 1/4 cup (2 heaped tablespoons) Greek yoghurt Blend. Add toppings: mandarin orange slices, strawberry chunks, cashews, chia seeds, cherries, etc. You can also add 1/2 cup frozen cherries or some cashews to the smoothie.

[@VincentFink]

is this any less fattening tho? I heard bananas are fatty.

[@liviahorowitz2225]

@@VincentFink according to google, a medium sized banana (118 g) has about 0.4 g fat. so not really very at all.

[@yewchoob6575]

@@VincentFink fats aren’t fattening

[@Sevren_]

You should put the calories down

[@graaaavityy1129]

Did this. Calories for anyone interested: 1 banana (110 gr) - 98 cal 1 tablespoon Cocoa powder (15 gr) - 12 cal. 0 cal sweetener - 0 cal lol. also, 1 tsp honey (5gr) - 15 cal. 1 tsp Vanila extract (5 gr) - 14 cal 1 tsp chia seeds (5gr) - 24 cal, didn't use them bc they are quite calorie dense and don't add flavor lol Water - 0 cal Greek yoghurt - (100gr) - 80 cal. the calories of greek yoghurt vary by brand, but typically not by many. Total calories: 204 cal Total calories including honey and chia seeds: 243 cal

[@demohunto3]

I think it’s important to note that this not mean to cut off higher calorie food entirely either. Just be more mindful on your portions for those high calorie foods

[@ihateallyall]

I realized I was not eating breakfast or lunch but one big dinner, drinking barely a cup of water a day, snacking on crap like sweets and chips throughout the day. I’ve gained a lot of weight and can grab my belly fat with both hands 😣 I just couldn’t take it anymore and yesterday afternoon I changed my entire mindset. I ate a healthy dinner, signed up for a gym membership and went for an hour and a half last night, woke up this morning and had raspberry tea with lemon water, did a 20 minute exercise, drank only herbal tea and water, ate turkey bacon and strawberries for breakfast, kale and spinach veggie salad and with lemon juice for lunch, and salmon and asparagus for dinner, now about to hit the gym again. I felt hungry today and didn’t know exactly how to put myself in a proper calorie deficit, and you just helped so much! this is an amazing video I will be retaining much from :)

[@tixytwirlstrisha1202]

how are you doing now ?

[@estig5578]

I started tracking my calories and I was shocked to find out that my old favorite meal from zaxby’s was worth almost all of my daily calories. And the sad thing is that I would be hungry again within an hour of eating it 🤦🏾‍♀️ I’m glad I’ve changed my diet

[@BlessGodMinistry]

The bible makes it clear that God is holy. This holy God holds a perfect moral standard. Sadly, we have all fallen very short of that standard(Romans 3:23). The penalty for sin/imperfection is Hell(Revelation 21:8). Thankfully the bible also says that God is rich in mercy and grace. That is why He sent His perfect Son to die on a cross to save us from our sin. You and I broke God's law, but Jesus paid our fine. Then Jesus rose from the dead, 3 days later, thus defeating death! (John 3:16-18) "He that believeth in the Son hath everlasting life; and he that believeth not the Son shall not see life, but the wrath of God abideth on him.” John 3:36 "But God commendeth His love toward us in that, while we were yet sinners, Christ died for us." Romans 5:8

[@lurksnitchtongue8986]

@@BlessGodMinistry What the fuck does that have to do with calorie counting?

[@markkelderman2439]

The #1 thing is planned and structured diet, because the only way for your body to burn fat is to use it as energy. Basically, you need to eat below your energy maintenance level (in terms of calories) and your fat cells will be used to compensate the missing energy (calories). That's how your body works. There are other things to consider as well, such as hormonal status, diseases... but caloric deficit is a must. You have a lot of online diet planners and calculators like promusclegains, dietarizze, profmuscles... Losing/gaining weight is just a simple math, really...

[@rasalresid9147]

I think that math is really hard...

[@DwarChief]

Yeah math is hard for me too :v

[@markkelderman2439]

@@DwarChief It's not hard to learn though hahah

[@Erin_The_Lotus]

Lol @Deadpool

[@utubepunk]

What about timing? How do you time your meals in relation to your workouts?

[@jf4195]

Great video, thanks again! Brings awareness to our portion size and how much of something we are truly consuming. No wonder I’ve maintained this weight for a few years now. Will definitely look into measure portions and what I’m putting into my food.

[@alessandrauwu5474]

mind blowing dude!!! this is crazy thank you so much!! ive been struggling many years and restricting myself everything, ending up binging because i was never full. love this, im really convinced this helped me much to better count my calories! thank u!!

[@irrstble2women]

Damnnnnn some of these comparisons are CRAZY !!! Especially the 3 Oreos vs Strawberries ....

[@natwel1544]

Strawberries are mostly water

[@lifetime_chronic_insomniac5603]

Jeremy the type of guy to teach 7 year old kids about nutrition strategies to get ripped.

[@zvxc4191]

@Udzta just came across your channel keep it up man! You're motivating us skinny dudes!

[@bd8063]

Tony Ferguson the type of a guy..

[@drblossomjose]

😭😭😭😭😭😭😭😭😭😭😭😭😭

[@bastianian2939]

Bruh so many people do not know this information what do you mean

[@alria2133]

@@MetalRaydown lm xbnn kkm

[@Dee-uz3em]

Great video! Thank you for taking the time out to provide us with this very helpful information.

[@Siennaflower]

A trick I have discovered to eat less sauces, salad dressings, or syrup is to measure out the amount I want to use and then dip the food into it instead of mixing it in. That way I get more of the flavor of the topping and it doesn't get diluted by being mixed in. I just have to be sure to dip lightly and not use too much with each bite.

[@Coollovegirly]

My boyfriend needs more calories than me struggles gaining weight, I need a lot less and I struggle losing weight. We haven't found a good balance between what we should eat while living together. This video shows exactly what we should both try to make it work

[@alexandrat3707]

I'm in the same situation like you and i think i found out a good solution. i cook meals that could be eaten simple or with rice/pasta as side dish. for exemple i cook a ratatouille or vegetables stew with tomato sauce and for my boyfriend i olso cook some rice and i eat the dish simple, without bread or anything else. same with some meat on grill - i eat the steak with a simple salad beside and for him i make some mashed potatoes. still, sometimes the problem is that i crave some pasta from him but i take one bite and thats it. It takes me some time to discover new meals that could be eaten in both ways but it works. i believe you got the ideea and i hope you find it good for you too. excuse my english, is not my native language. Good luck!

[@BlessGodMinistry]

The bible makes it clear that God is holy. This holy God holds a perfect moral standard. Sadly, we have all fallen very short of that standard(Romans 3:23). The penalty for sin/imperfection is Hell(Revelation 21:8). Thankfully the bible also says that God is rich in mercy and grace. That is why He sent His perfect Son to die on a cross to save us from our sin. You and I broke God's law, but Jesus paid our fine. Then Jesus rose from the dead, 3 days later, thus defeating death! (John 3:16-18) "He that believeth in the Son hath everlasting life; and he that believeth not the Son shall not see life, but the wrath of God abideth on him.” John 3:36 "But God commendeth His love toward us in that, while we were yet sinners, Christ died for us." Romans 5:8

[@phallusy6574]

I think a good solution would be if he inserts a straw into your fat.

[@MonochromeMemories]

Made any progress, coollovegirly?

[@justsaying8358]

I can hear Gregg at the background screaming "BUY MY FROCKING COOK BOOK"

[@kaberigomes2117]

He's not your doctor....💁‍♂️😁

[@joshuaheuvel7547]

hahahahahahahahaha!!!!!!!!!!

[@kaberigomes2117]

@adam smith please send the link..

[@Ms.MD7]

Lmao 😆

[@smiley.rileym]

@adam smith where can you find it?

[@aliciaissaa]

I really love how this vid makes eating healthy sound strategic n fun ngl. it makes it more exciting rather than just making rules about eating healthier and what to eat and what not to eat. high volume low calorie eating love it! thanks dude !

[@liammccool9542]

This video is so well done. I’ve been looking for a video exactly like this. Phenomenal job

[@kevin_tang004]

I started my weight loss journey at 288 lbs on August 23rd 2021. I used the information learned from this video to lose 41 lbs so far. Currently 247 as of October 25th 2021. I'm not motivated to lose the weight. I want to change my lifestyle and become a healthier person 😊

[@loladesadiq7620]

Did you do other things like exercising or fasting as well

[@kevin_tang004]

@@loladesadiq7620 I did 100 push ups a day for the first two months. Then i started incorporating weights into my exercise routine. Currently at 219 lbs and i dont really do anything special. Just stayed consistent with working out every night for 30mins to an hour and stayed away from high calorie foods.

[@steve11656]

Keep going! Gets harder as you try to get to your target but you're on your way!

[@myroncarvalho4872]

Finally, coach Greg will be proud of you!

[@ryanmichaelpower]

MORE LOW CALORIE DENSE THAN LAST TIME!!!

[@tristanstepnik8385]

Makes so much difference to have a visual demonstration! Thank you!

[@simplyfreeliving]

I love that you plated everything. It really shows the difference. Also, the Zucchini noodles look delicious

[@DrSwole]

The zucchini noodles were pretty impressive lol

[@RustyPro676]

i actually ordered a vegetable shredder after watching this vid lol

[@utuberme1]

I heard it tastes like shit.

[@pontuzaa4602]

Problem is price and fitting all those zucchinis in your home 😂

[@MonkeyKong38]

It's raw of course it's high volume, if you cook that same portion you'll end up with 5 times less than what he shows. Sure you can eat it raw with low calorie dressing and even add more stuff in it to make a real salad but it's always gonna taste way better cooked.

[@griffin5484]

They taste like ass, my italian grandma would smack me if I ate them.

[@Pedro-nt2ro]

6:08 BRUH! Who in the World would prefer cauliflower over some nice cooked rice???!! 🤣😅

[@duckmaster291]

Someone losing weight

[@NotAnAlienlol]

Cauliflower rice slaps bruh

[@Mocha24Delight]

Meeeee! I had your thought process at first but when you add a little bit of salt, pepper, and garlic powder OMG. People forget that you can make healthy foods taste flavorful and enjoyable. Don't be shy to experimenting with seasoning!

[@Pedro-nt2ro]

@@Mocha24Delight hmmm...maybe I will give it a try, thanks for the suggestion

[@Rivracost3]

I think using it to replace rice is meh but cauliflower is a great dish in its own right! Imo if you really like rice just have whole grain rice with lots of vegetables in it. Whole grain foods are good too just use the serving size.

[@amandaredd3057]

This has been the best way to go for me. There's so many weight loss options out there but I needed something I could actually maintain - Keto is not that for me but watching calories is. Different strokes for different folks! I'm down 100 lbs and about 40 lbs away from my goal though I'm going to keep on with cleaner eating/living. The addition of daily exercise has truly been beneficial in numerous ways too. Thankyou for this video! Very educational and eye opening for sure

[@Neeks6.6]

The visual comparisons are so helpful. Thanks for this. New SUB!

[@masio2605]

I was slim all my life (65 kg/145 lbs with the height of 175 cm/5'9"). Then I moved to the US and gained about 30 kg (60 lbs)!!! in 3 years!! I didn't understand what's happening as I normally make smart food choices and enjoy eating healthy. Then my doctor asked me to start counting my calories. It turned out, the US portions of food were the reason. I easily consumed 4000-5000 calories a day, even though I was eating healthy foods. I cut down my daily calorie intake to below 2000 and lost 15 kg (30 lbs) in 6 months :) 1 year later, I'm still keeping this weight. Starting now calorie counting again to lose a little more :)

[@alexthangaraj10]

I can totally relate to this... I was 70 kgs (178cm) all my life. Moved to North America and put on 20 kgs in two years! It’s definitely because of the portion sizes and the easy access to fast food!

[@drektzy8441]

I like how he didn't show alot of veggies and fruit but something similar but more volume food alternatives. It's a realistic food substitution, i mean if you already like veggies and fruits you're probably not fat.

[@andrewpayne5093]

Just because you like fruit and veggies that doesn’t mean you can’t get fat. Try eating 30 bananas a day and tell me you won’t get fat

[@drektzy8441]

@@andrewpayne509330 bananas, that's around 3000 Calories and 3kg. If it's more than your maintenance calories then yeah, you'll get fat. And that's still way more volume than eating sweets and fatty foods.

[@SureYoureRight]

I don’t eat processed foods at all and I’m considered to be overweight. (Which is fine. I like the way that I look) I eat massive amounts of fruits and veggies like an elephant 😂

[@CloudWalkBeta]

@@andrewpayne5093 as a person desperate to put on weight ill take your comment as inspirational advice! XD

[@die5el150]

Veggies and fruits taste yummy. But carbs are even yummier, sadly

[@neffyg35]

I have now fell in love with champagne vinegar for my salad. I love it!

[@candacenicole-dh1bs]

This has got to be the most helpful video I ever watched. ❤ I always try to eat lower calories and can’t lose weight because I didn’t realize how many calories were in these small portions

[@victoriarose4716]

This was really eye opening. As someone who is newer to losing weight I will need to adapt to a lot of these healthier options. I am no stranger to eating some of those foods thinking it’s healthy when it’s really not

[@leonardpcs08]

Jeremy, I've been watching your videos for years and this is the first time I'm hearing you're half Filipino! Mabuhay, kapatid.

[@blessedandbiwithahintofmagic]

Ten years ago, I got onto clean eating. I learned what to eat, started looking far and wide from body builders to life style to general health practioners - dropped a lott weight, and gained muscle well. I got depressed just a year later, and stayed that way for 8 years, with little remission. Now, my depression is in remission, and I'm getting back on my grindset - time to get my body healthy once more! Thanks for the starting help! ^!^ ♡♡♡♡

[@sugarcube1111]

This video should be named "The ultimate variety of 200 calories" lol

[@MMABeijing]

eye-opening, the visual comparison really drives the point home

[@JK-me1du]

This is what's been missing my whole life! Best advice eveeeerrr

[@jenniferhuynh9138]

So glad I found your channel! Lots of good info here. Doesn’t hurt you’re also fun to look at 😍

[@bradenclark6789]

I’m a college student and I definitely could not afford to buy that much food every week

[@lizzbern6660]

Eat a lot more chickpeas and beans, pretty cheap and chickpeas baked and seasoned taste bomb

[@SeabassFishbrains]

​@@lizzbern6660 Chickpeas are life! If you keep spices, canned chickpeas, onions (which you can buy in bulk and keep out of the fridge for months), and canned tomatoes around, you can make chana masala in 15 minutes.

[@lightgivener]

Oats are also super cheap and very tasty with apple some walnuts and milk for example but have many uses. Frozen spinach is also cheap! Ask London students they know how to eat cheap ;)

[@ismt9390]

Just eat lots of fruit and vegetables, they are cheap in most countries.

[@thesusboomerroblox6516]

Not going to college going to something $20 an hours in a place with minimum wage under $8 it’s hard work but good money

[@zombiepopper]

Jeremy any way we can donate to you? Your videos, absolutely free of cost, have changed my life and routine. I managed to go from 205lb (5’9 height) to 186lbs and so much more muscle/less fat in just half a year following your tips, workouts, and diets on how to achieve body recomposition (next step is abs! Lol). Anyways, you’ve been super helpful and I’d love to donate to you so you can keep this amazing work going. You are honestly changing lives and I hope you know you are appreciated!

[@Jay16872]

While I agree with you that he is doing a great job, make no mistake that it is "Free of cost". He has 3.6 million subscribers and tons of content. He is probably garnishing several hundred thousand a year off youtube alone i.e 850k. He also has paid content that he advertises periodically. This guy is a millionaire. Don't worry about him. Watching his videos is giving him $.

[@dereksmallsuk]

Maybe buy better looking food

[@Eman14128]

​@Jay16872, good for him .

[@dabs4638]

my guy! i have been watching you for the past 3 years and I did not know you're filipino a well! you fucking legend! keep it up man, love the videos!

[@ketokeko]

i'm terribly skinny and this is really helpful, when starting to our journey of gaining weight a lot of us go for junk food, not knowing that this will lead us in the long term to worse results, adjusting ourselves to eat more volume is what will make us actually eat more in healthy ways so this is amazing!

[@thedeathrider9742]

yes, make sure to eat the calorie dense stuff tho . don't be filling up on a bunch of strawberries just to realise there's barely any calories and Ur too full to eat Ur daily target

[@jelly8594]

Nuts, seeds, good oils and you will grow easily.

[@___XY____________0]

You have the advantage being skinny. Remember to just KNOW what you’re eating, because you can still eat junk food 100%, but at least combine it with healthy food.

[@ramonaneyrinck2292]

Eat healthy fats like avocado.

[@44099]

I too was stick skinny. I struggled to gain weight in my teens and 20’s until I had my 1 st child at 29. I was teased for having small wrists and waist. I now struggle to lose weight. As we get older our metabolism changes, what we once ate that did absolutely nothing to our fat cells now go straight to our waist and hips and stays there!! The key is to stay mindful of what you eat and how much your eating. Get plenty of protein daily and even carbs as our body needs carbs to fuel it. If you can’t gain weight simply wait a few years, time has a way of changing everything that was once NORMAL!

[@311kratos]

This is reminded when I actually tried to find how much cereal calories I was consuming every morning, I thought it was around 350 to 500 maximum, it turned out I was a consuming at least 750 up to 1100 when I was very hungry. I stopped consuming cereal all together because eating less cereal never made me feel satisfied and satiated and it would make me irritable all day. I just decided to skip breakfast because eating nothing is easier than eating less for me personally.

[@akari707bangtan]

You can try preparing a Japanese breakfast. I got sick of eating sweet cereal and bread for breakfast. Having salmon, rice, miso soup and eggs was very different but its better than starting your days with sugar and carbs lol

[@311kratos]

@@akari707bangtan you're right man. I found that if eat a proper meal, like eggs or liver, fish, oats, or even vegetables and fruits, I feel satisfied all day that I don't even feel the need to eat lunch - but I do it out of habit -. If I eat processed food I feel satisfied for like four hours at best and then I feel a crippling craving like I have to eat lunch or I can't work properly. Skipping breakfast is still the best choice.

[@akari707bangtan]

@@311kratos glad to see it's working out for you :)) stay healthy, dude

[@amoghthorave3385]

I just have one big meal per day, rest of the time my body is burning it lol. Drink a healthy amount of water though and exercise. I lost about 5-7 pounds within 2 weeks of doing all this.

[@Zela_Night]

@@amoghthorave3385 Can you actually stick to that or are you left feeling hungry for significant periods of time?

[@shmuel777]

I've been supporting and watching you ever since I started my training two years ago but I didn't know you are half filipino, I thought you are a latino. I'm just really glad I'm getting this quality fitness content from a fellow filipino.

[@skullsarecute]

I’ve found doing a 3/4th swap in a lot of common carb sides actually tastes better to me. Like one russet potato plus a whole bunch of cauliflower makes great mashed potatoes, better than I like either potato or cauliflower on its own.

[@jeffrey7160]

I really love your video because you break down the calories in each food item with the science behind it.

[@relaxationunderthesky5235]

😑 me realizing how many calories I consumed last weekend after 3 Ben & Jerry’s tubs 😵😬😥😭

[@jackmcavaney6565]

Uber eats done me dirty

[@skylamaytasch6863]

Omg 🤭😂

[@prathamjain8929]

Bruh

[@Jgfvids]

If you love rice (like me), i recommend making or buying cauliflower rice. When fried with a little oil and soy sauce, It tastes very similar to regular fried rice, but with only a fraction of the calories. Amazing!

[@titilopeokunola]

Thanks, will give it a try

[@selamwondwossen5818]

Why was he showing 2 chicken breasts for 200cal but a google search shows 284cal for 1 chicken im so confused

[@whatever1661]

@@selamwondwossen5818 is it for a whole chicken or for 100g?

[@raqui174]

I love cauliflower rice!! I swear by it!

[@raqui174]

@@selamwondwossen5818 it depend on the amount of ounces

[@migueldorsey3611]

Man this video taught me so much…. Thank bro!

[@Vice_Admiral_Garp]

This was such a good video never especially including the side by side calorie portion comparisons good work

[@noctilucera7585]

For people who have problems giving up ice cream: freeze fruit (berries, mango, bananas). And puree it while frozen with some low fat Joghurt, you've never eaten a healthier ice cream, and it actually is creamy(for a more creamy texture add a bit of honey) and delicious and done within minutes , not like those that you give in the freezer after you mix it :)

[@lyratogepi9989]

This! Though I personally make smoothies because my blender is shit. Fruits with high fiber, like strawberries, can be really satisfying.

[@victoriamassey9830]

Try halo top the chocolate flavor . A whole entire pint is only 300 calories

[@sadzzilla6483]

Kelley is a sweetheart! She was my dietitian as well on the BWS and she helped me lose 15 kilos on the program which is the most I've ever lost and I can't wait to get back on the program with her and Coach Dylan.

[@cynthiaselene1496]

THANK YOU SOOOO MUCH FOR THIS!!!!!! God bless!!! We’re gonna get healthy fam!!! 💪🏼💪🏼💪🏼❤️

[@dreameryoung38]

Enjoyed your video,watching positivity keeps me heading in the right direction

[@var1ables854]

Yo your hand model hard carried this video. He killed it.

[@Migmaqiw]

Those twirls were dope

[@5MinutePsychology]

It’s also quite interesting how carbohydrates are addictive both chemically as well as psychologically. Something worth mentioning for all of us who watched her weight

[@bekit7131]

Thanks so much. I’m working on eating healthier & working on losing weight. This video is helpful to know you don’t have to feel deprived while losing weight.

[@fragrancefilms8367]

Awesomeness personified!!! Great video, thank You Sir!

[@MrJcologne]

You’ve officially made Couch Greg proud.

[@KiPPiii]

TRUE

[@nabri-nfg3262]

@Miles Dorum i was gonna do his cauliflower rice thing, Then greg made the video and i kinda doubt for a second But i thinking i trust Jeremy enough to go an try it

[@dustbuggy]

Except he put peanut butter and avocados under the "better options" tier 💀 greg is gonna yell at him about that 😅

[@user-gp5tl1dq7m]

@@dustbuggy lmao

[@keenontavares8599]

couch greg prefers Doritos

[@Janopooh]

Nice Jeremy, this is probably more important than the strength training videos. Well done

[@evakozo3593]

This vid is exactly what I needed to see !!!! Thanks so much for posting this!!!!!!!!!!

[@nando603]

What a great video, man! Thank you SO MUCH for that!

[@misterdneh]

We've been doing Keto for 4 months now down approx 25lbs keeping it off 3 inched off my waste & still going by eating like this. It actually works, with minimal exercise which we want to throw in some more intense workouts soon. Definitely life changing to lost weight

[@JackEarthworm]

I wish I would have seen this video when I first started dieting. Would have saved me a lot of time and searching and experimenting. I pretty much had to figure all of this out on my own. But it was crucial to me losing 100 pounds. Everyone should have this information

[@ritasuslonova6550]

A 14yo who suffers from self hate on the line. About a year ago, I started gaining fat bc of puberty. I really hated it, but my sweet tooth just killed me. Some months I started googling for diets and using apps. The result: multiple binge eatings in the last 2 months. So, I stopped with the diets, and just changed my ways: Breakfast - instead of pita with chocolate, I either eat 200 grams of Greek Yogurt with fruits or 2 eggs (with a little fruit salad). Sometimes pancakes, but not the classic ones. Pancakes with Greek Yogurt in the recipe, banana.... And also, I'm trying to train my self to grab a slice of cheese instead of chocolate or ice-cream for snack, and finding tasty and healthy recipes

[@jasonminton9681]

Hi, what a brilliant video, straight to the point excellent info and advice. Thanks so much for this.

[@Marc0s1113]

This is serious information and it’s all free thanks to his dedication! Thanks ma dude, I really appreciate this video.

[@trayc8495]

This was known as Volumetrics back in the day. Great books and cookbooks. Of course, the challenge remains that the smart choices just aren't as tasty and tempting as the less smart options. Sure, one day, maybe you evolve to genuinely having a consistent taste preference for only clean options, but until then...the struggle remains.

[@calamityjehn]

One of the biggest byproducts I noticed of calorie counting is just how mush salt and sugar is in most processed food, restauraunts, fast foo etc its insane. Calorie counting and learning more about the nutrients of the food Im eating (or lacl thereof) has rekindled in me my love of cooking. Its okay to treat youraelf to a meal out but dont let a long day excuse yourself from making a good homecooked meal!

[@mohammedbdaiwi7674]

i love your video plz keep going because of your video my friends and family know how bad and easy to overeat on junk food and i showed them this video and now they understand how bad it is i been trying to convince them to eat healthier with me. thank you

[@simplifiedwellness5776]

Thanks for all of the effort you put into these videos Jeremy! You are literally changing lives

[@ZaJMoj]

We Filipinos do eat a lot of rice. I've since shifted to brown & black rice and eat 1/2 cup per meal only, roughly 110 calories. I have tried Keto and it did not work for me because I just love rice so much! lol

[@dovrose5155]

Meanwhile, how many people in Japan, China, Philippines are obese?

[@ZaJMoj]

@@dovrose5155 way less than the numbers in the US, I'm sure. 😁

[@itsblu4735]

Omg tysm for this i feel like i started understanding how this works so much better

[@peachblossomgoddess2644]

Love the way you have made this all so visually clear so thanks for that. BUT the truth is, I don't even want to eat anywhere near a 200 calorie portion of any of your healthy foods. I am all good eating a smaller portion of stuff I like to eat.