If you’re going to keep your calories under 1500 day, and you just won’t follow a low carbohydrate diet, the 100
calorie rule helps alot. A piece of fruit is 100 calories – an apple, an orange, a whole grapfruit, a handful of
grapes or cherries, etc. 2 cups of vegetables (except peas, potatoes or corn – and without butter or oil) is 100
calories – broccoli, asparagus, cauliflower, etc. A slice of bread is 100 calories. 4 crackers (the size of a slice of
bread) is 100 calories. A handful of air popped popcorn is 100 calories. A container of fat-free yogurt is 100
calories. A small container of cottage cheese is 100 calories. The next level is the 200 calorie rule. A burger is
200 calories. A chicken breast or leg or thigh is 200 calories. A lobster tail or a handful of shrimp is 200
calories. A piece of fish (the size of a burger) is 200 calories. A small, light, flavored coffee drink at Starbucks
is 200 calories. A candy bar is 200 calroYou’ll lose weight twice as fast on protein and fat than on
carbohydrate, but if you just have to eat carbohydrate – you can lose 2-3 pounds a week on 1200-1500 calories
a day.