Fat Loss Nutrition

The Most Common Calorie Counting Oversights

ketchup- a calorie counting oversightWhen it comes to eating healthy and counting our calories, some weeks things just don’t seem to work out like they should. Following the same diet from one week to the next will yield wildly different results and sometimes it’s hard to find out why. Well, there are 3 types of calories that dieters often consume that somehow rarely find their way to the calorie trackers.

Let’s take a look and see if this could be one of the major calorie counting oversights for you losing weight?

1.     Liquids still count as calories

This is a weird trap that a lot of people get into their heads. While, yes, water doesn’t count so you can (and should!) drink as much of it as you want, this rule only applies to water and somehow we seem to forget that. We drink something else in the day and often it doesn’t even register at the end of the day when we’re logging the calories.

And no, I’m not just talking about soda. While soda is the elephant in the room, he’s blocking site of all the other drinks behind him. Let’s take a look:

20 oz bottles of some “healthy” juices

–       Simply Lemonade: 300 Calories, 70 grams of sugar

–       Tropicana Orange Juice: 275 Calories, 50 grams of sugar

–       Ocean Spray Cranberry: 300 Calories 75 grams of sugar

Just because it’s juice doesn’t mean it’s an automatic free pass on the calorie counting. In fact, as you can see, the sugar content of these drinks is a huge chunk of your daily allotment.


2.     Sauces and Seasonings


It’s a special occasion and you make a delicious meal of Steak Neptune for yourself because hey, that seems pretty healthy, right? Crab, steak, and asparagus is a nice set of protein and a good, healthy serving of vegetables.

You throw in the ingredients individually and with a serving of each you get the following:

420 Calories

Sweet! That might even leave you enough left over calories for some dessert, right?

Yeah except that Steak Neptune has about ¾ cup of Hollandaise sauce on it and you didn’t calculate that. But, it’s just a little sauce, right?

¾ cup of hollandaise: 411 Calories.

That’s as much as everything else on the plate!

3.     To that end, dressing still counts and all salads aren’t created equal


For lunch you were feeling good and decided to go with a salad. There was a tasty Chef’s Salad at the place you went and it was awesome. You get home and throw “salad” into the calculator and get something like:

Garden Salad:  150 Calories.

You click and it pat yourself on the back, great choice, right?

Sorry, but the garden salad doesn’t calculate the eggs, ham, and turkey that are staples of your chef salad. Let’s type “Chef Salad” into the search and see what comes out.

Chef Salad: 500 Calories.

Ouch, okay so your first guess was a little off. But 500, that’s still awesome, right? Hooray for you. I mean, at least it wasn’t a taco salad or something.

O…wait, that didn’t calculate the Thousand Island Dressing. Better add that just to be safe.

1 Cup Thousand Island Dressing: 925 Calories

Ouch! You might as well have eaten a hamburger…

The point is that if you’re going to track your calories you need to track everything no matter how small because when it comes right down to it, it’s the little things that surprise and derail you the most.


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