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WEIGHT LOSS FREEDOM FORMULA

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Get Started Your Why Your Plan Track Your Progress

Strategies Master List

Education

Weight Loss Myths Fast vs Slow Individuality Resting Metabolic Rate (RMR or BMR) Energy Balance Principle Losing and Gaining (Calorie Storage and Retrieval) Metabolic Adjustments Genetics and Set Points Real Weight vs Water Weight Fat vs Muscle BMI & Body Composition Understanding Hunger Satiety Signals Create Sustainability Under-Estimating Calories & Exercise Setting Calorie Levels Basic Nutrition

Diet Calculator Simplicity Weight Loss Plan Flexible Weight Loss

Fatloss Boosting Tactics

Intermittent Fasting Uniformity Method Pre-Fill Tactic The Savory Secret Food Journal Fullness Signals (Hunger Ratings) Standardized Meals

Fat Burning Foods

Introduction Bully Method Magic Meals Protein: A Dieter's Secret Weapon

Fiber Power Plan

Introduction Fiber Chart Eat More Leafy Greens Eat More Vegetables Eat More Fruit

Fat Burning Foods Chart Calorie Density Chart Fullness/Satiety Chart Magic of Legumes Secret of Soup Smoothies Drink Water Control Fat Intake

Diet Killers

Hunger Management Avoid Drinking Calories Avoid Trigger Food (Food With No Brakes) Your Food Environment Reduce Stress Get More Sleep Bad Habits Snacking

Dieting Tips

Calorie Budget Counting and Measuring Power Lunch

Keto Diet Paleo Diet

The Carb-Smart Plan

Carb-Smart Introduction Facts About Carbs Carb Levels & Diets Method 1: Grams Per Day Method 2: Carb Types Other Carb Management Tips Slow Carb Diet

Diet Vacations

Introduction Metabolic Break Reverse Dieting Flex Meals Carb Refeed Occasional Indulgences

Psychology/Mind

Attitude & Mindset

Treat It Like a Job Decision Not Feeling Be Selfish and Stubborn Love Your Body Progress, Not Perfection Push The Reset Button Reframing

Rewards & Motivation

Grab Your Fat Stick of Butter Paper Clip Chain Piggy Bank

Emotional Eating

Overcoming What Are You Hungry For?

Physical Activity

Exercise and Weight Control Diet Determines Exercise Too Much Exercise? Avoid The #1 Exercise Mistake Move ... Any Way You Can Walking

Resistance Exercise

Introduction Workout Chart

Magic of Walk/Run High-Intensity Interval Training

Attitude & Mindset

You'll Always Feel Better Follow The 10 Minute Rule Work Out in the Morning Motivate Yourself With Music

Troubleshooting Weight Loss Healthy Recipes (Vol 1) Healthy Recipes (Vol 2) Healthy Recipes (Vol 3)

Calorie Density Chart

This page shows examples of Low, Medium and High Density Foods (calorie density). Scroll down to see all the charts.

Low Density (lower than around 1.5 calories per gram)
1	2	3
Calorie-free drinks Broth Leafy greens Melon Soy sauce, salsa, mustard, sugar-free syrup	(most fruit) (most vegetables) (blended shakes) Soup (water-based, meatless)	Bananas Unsweetened apple sauce Starchy vegetables White fish Shellfish Egg substitute Skim milk, 1% milk Yogurt (nonfat, sugar free) Oatmeal Low-fat microwave popcorn Stir-fry vegetables (no oil) Vegetable juice Light sour cream, ketchup, low-fat gravy

Medium Density (roughly 1.5 to 2.9 calories per gram)
4	5	6
Avocado Beans (black, kidney, etc) Chicken (skinless, white) Lean cold cuts (eg, turkey) Low-fat cottage cheese Tomato soups Turkey sandwich w/mustard Stir-fry chicken w/vegetables (no oil)	potatoes Apple sauce Dark fish Poultry Veggie burger Eggs Corn tortillas 100% whole grain bread Brown rice Pasta w/low-fat marinara sauce Cereal with skim or 1% milk Sweetened sports drinks Low-calorie salad dressing Apple sauce	Baked beans Lean red meat Whole milk White bread Pasta [w/normal sauce?] Vegetarian chili Sour cream, jelly

High Density (roughly 3.0 to 9.0 calories per gram)
7	8	9	10
Dried fruit French fries Hamburger Pork Pizza Pretzels Crackers Flour tortillas Theater popcorn Soup (cream-based) Potato salad Cole slaw Tuna salad Yogurt (frozen) Yogurt (regular fat, sweetened) Fruit juice, soda, beer Sugar Cream cheese Cream sauce High-fat gravy Chili with meat	ice cream Fried anything (fish, chicken, rice, etc) Fast food Burger with fries Sweet & sour pork or chicken High-fat cold cuts (eg, salami) Cheese Light cream Cakes Cookies Pastries Pancakes Granola Muffins Pasta w/high-fat sauces (eg, oil, meat, Alfredo) Wine Salad dressing	Sausage Chips Chocolate Liquor, liqueurs	Bacon Nuts Peanut butter Mayonnaise Oil Butter

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