If weekends are you days off, you’ve got to engage in damage control. Fat calories are your number one enemy when freely feeding, because they pack on more than twice the calories (9 calories per gram of fat – there are 28 grams in an ounce) compared to protein or carbohydrate (both contain 4 calories per gram). When you are freely feeding, try to stay away from red meat – it’s twice as fattening as poultry or fish because of the fat calories. If you crave chocolate, eat chocolate bars instead of chocolate desserts and save 75% of the calories. If you want ice cream, have it in a dish instead of a cone, and save 100-200 calories.. If you are at Starbucks, the lite version of many of their drinks contain 200 calories, compared to 600 calories for the full fat version.