Weight Loss Diets And Calorie Consumption Allowance

The calorie allowance at meal times includes any drinks or desserts you have. If you eat more for your breakfast, lunch or evening meal, you may need to drop a snack later in the day to stay on track. You need to keep an eye on your portions to help you meet the calorie target for your day’s meals. This article reveals some recommended weight loss diets and and calorie consumption allowance for male and female.
Weight Loss Diets allowance

Women (allowance 1,400kcal)

  • Breakfast: 280kcal
  • Lunch: 420kcal
  • Dinner: 420kcal
  • Other food and drink: 280kcal

Men (allowance 1,900kcal)

  • Breakfast: 380kcal
  • Lunch: 570kcal
  • Dinner: 570kcal
  • Other food and drink: 380kcal

Calories In Some Common Foods

calories in various foods
Knowing the calorie contents of some common foods will help you to regulate the amount you take. Here are the calories of some common foods.
  • Apple: 53kcal
  • Orange: 62kcal
  • Banana: 105kcal
  • Six carrot sticks: 35kcal
  • 2 tbsp. of hummus: 55kcal
  • Buttered brown toast: 115kcal
  • Cup of tea with semi-skimmed milk: 13kcal
  • Mug of coffee with semi-skimmed milk: 20kcal

Calories in Different Drinks

Most drinks, both alcoholic and non-alcoholic drinks add excess calories to your body which eventually inhibits your weight loss plan. In other to achieve your weight loss target, there are some drinks, both alcoholic and non-alcoholic that you must avoid. I will reveal them here.

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Calories in alcohol

Too much alcohol intake really triples your calorie intake. Did you know a standard glass of wine contains as many calories as a small chocolate and a pint of lager has as many calories as a packet of crisps?

Most of us just don’t think of alcohol as being calorific. So, while we might go easy on the single cream when eating desserts, we wouldn’t think twice about knocking back a couple of pints. In fact, the calorie content of two pints is similar to that of a full glass of single cream.

With this in mind, it’s easy to understand how excess alcohol intake can easily contribute to gaining weight.
  • Two large glasses of white wine, totaling 360kcal, will provide a woman with nearly a fifth of her daily calorie allowance.
  • A beer-drinker knocking back just five pints a week would add a whopping 44,200kcal over a year, equivalent to 221 doughnuts.
  • Alcohol contains lots of calories – seven calories a gram in fact, almost as many as a gram of fat. And, of course, additional calories can be present in added mixer drinks.
  • Many drinkers add to their liquid calorie count by having snacks, such as crisps, nuts or pork scratchings, with their tipple, not to mention a hangover induced fry-up the morning after, which can add an extra 450kcal.

Some Non-alcoholic Drinks That Can Triple Your Calorie Intake

It’s not just alcohol, nonalcoholic drinks from lattes to colas can also lead your calorie count to creep up.
What you drink should not be overlooked when trying to lose weight. Drinking too many sugar-sweetened drinks can contribute to weight gain. So what are the common offenders and where could you be going wrong?


Getting a caffeine fix could give you 193kcal or more in one hit if you opt for cappuccino or mocha. Switch to black or white coffee instead.

Fruit juice and smoothies:

You might feel virtuous guzzling these but watch out. A small glass of cranberry or apple juice racks up nearly 100kcal and a small 250ml yoghurt based smoothie can be about 136kcal. Go for fruit-only smoothies instead. The best solution is to eat the fruits instead using them to make a juice.

Fizzy drinks:

Lemonade or cola is not only bad for our teeth but it can provide 140kcal in just one can. Switch to diet versions and think of it as a one-off treat.

Experimenting with some interesting flavour combinations can help make it feel less like you’re depriving yourself so you’ll stick with it – research shows that our taste buds can be retrained over time to enjoy far less sugar in drinks (or no sugar at all).

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Some Common Drinks And Their Calorie Contents

Here are some liquid calories per 250ml serving:
  • Cola drink: 105kcal
  • Mocha: 193kcal
  • Cappuccino: 110kcal
  • Chocolate milkshake: 195kcal
  • Smoothie: 136kcal
  • Pure orange juice: 122.5kcal
  • Pomegranate juice: 170kcal
  • Pure apple juice: 117kcal
  • Caffeinated energy drink: 112.5kcal
With these information above, you now see that too much intake of non-alcoholic drinks can also increase your diet calories intake just like alcoholic drinks.

See: How to Detect Low and High Calorie Exotic Meals

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