Careful for Hidden calories

Just a short one here. For my breakfast, i take 4 pieces of bread, 2 whole eggs, and 2 cheese, includes 1 tomato and half a cucumber, not forgetting a glass of either oatmilk or low fat milk, or powdered milk( depend on my daily activities) . It seems simple right? Well, it already put up roughly 500-700 calories out of my 3k cal daily. To boost it taste, i add tomato ketchup , tobasco sauce, and anything i can grab on my shelf. Those food i mention above seems clean, free from sugar or something. But , dont miss out the tomato ketchup, it contain high amount of sugar though. And 1 serving add roughly 40 cal to your meal plate. Careful for toppings that you put on your meal if you are wondering why arent you loosing weight despite you are eating all clean. Another example is salad, a huge bag of mix salad might contain 50 cal ( i wouldnt know) and maybe add an egg and half can tuna into it. It will all add up to 300-400 cal without the toppings. Looking at those yummy toppings, mayonnaise, thousand island. And usually we will add even more than the suggested serving for nicer taste and poof! up the calorie counts for our meal, to 600-700 cal.

Toppings are meant to be appetizer and flavour enhancer. That is why you need a little for its taste. But, toppings are usually calorie dense and extremely dense, not to mention, it is addictive too. If i take 4 pieces of toast, it counts up to only 250 cal maximum, what if? i add peanut buttter? maybe half a tablespoon for each toast. so 4 toast = 2 tablespoon of peanut butter. The bread giving alone 250 cal will be added with another 200 cal from the peanut butter alone and makes it 450 cal.

This is why i usually give an allowance to toppings and i allocate around 500 cal. Meaning , even if i took 3k cal without the toppings, i actually took 3.5k cal. Well, depend on your needs, if you wanna add in the toppings calories, go ahead ( i am lazy and it is hard to count such little calories) .

To conclude , just be careful of toppings, they can be like obstacles shifting you away from your goal. And fyi, i am currently so indulged in peanut butter that i can keep eating it. A whole bread + peanut butter for a meal. No wonder, i am not loosing fats despite doing cardio. Well, i enjoy it though!

Some of the deadly toppings/ additionals:
1. Curry
2. Sweet Gravy
3. Mayonnaise
4. Thousand island
5. Any nice tasting toppings to add to your food.

All nice foods come in a price. =) the better it taste, the more fat it contain. Tell me, who dont agree with this? is KFC yummy ? McDonald ? Pizza ? Roti Canai? Roti John? lol. And for those who might say, white rice sabotage your fat loss . In my opinion, it is yes and also it is not. It is yes to those who are already lean, 15% body fat and below, or trying to shift away the stubborn fats since rice are high in carbohydrate ( 44g per bowl <not that high really> 3 bowls a day wouldnt damage you that much
) And for those who are having >15% body fat, most of your cal are from those toppings and fats, cookies and etc. Just cut that off and you will see your weight dropping. I do agree with rice have naturally high GI and can spike insulin, who cares? just eat moderately and with lean meat, it can be a good PWO ( post workout meal ) for transporting proteins and glycogen into your muscles for replenish glycogen and repairment of tissues. Unless, you are planning on.. rice + fried chicken + mayonnaise ? well,that is. .erm.. i got nothing to say though.. Just remember, although all food are not created equally, focus on nutrient timing is the way to fat loss.

My principle now is EAT MORE, LIFT HARDER, WORK HARDER AND GROW BIGGER! so it isnt appropriate to those who are currently to get into better shape since i am in maintenance mode, meaning trying to eat and enjoy while i maintain my body fat level. =) cheers till the next post on HIT, HIIT, LIT, SSIT.