GSF CLIENT GUIDES Gareth Stoyle TABLE OF CONTENTS INTRODUCTION 1 AMERICAN/EUROPEAN 2 ITALIAN 3 ASIAN/MEXICAN 4 HOT DRINKS 5 TIP SHEET 6 FAQ'S 7 RESOURCES 9 FINAL WORDS 10 INTRODUCTION This is a really useful guide aimed at educating you on the calorie content of common fast food options, from American, Asian, Italian, Mexican & more! Each food group will have it's own 'screenshottable' list complete with tips on how to 'save' calories if weight loss or weight maintenance is a goal. Then, I will get into frequently asked questions around fast-food and dieting and finally, I will provide a list of resources from various resteraunts for you to see their calories for yourself. 1 AMERICAN/EUROPEAN CALORIES Doner Kebab w/ chips 1860 Doner Kebab 1160 Chicken Kebab 800 Fish & Chips 1650 Chipper Regular Chips 750* Chips & Curry Sauce 1050 Chipper Potato Pie 350 Mcdonalds Large Big Mac Meal w/ coke 1160 Mcdonalds Medium Big Mac Meal w/ coke 850 zero Mcdonalds medium 3 chicken selects 700 meal w/ diet coke Nandos ½ Chicken w/ regular fries & mash 1100 Nandos Chicken breast sandwich w/ 920 regular mash and roast vegetables Deli Hot Chicken Roll w/ butter & no extras 1100* * indicates that I made an educated guess. 2 ITALIAN CALORIES Large cheese pizza 1930 Medium cheese pizza 1376 Small cheese pizza 852 Large meateor pizza 2420 Large meateor pizza w/ Thin crust & 1770 delight mozarella Medium meateor pizza 1864 Small meateor pizza 1250 Small Dominos garlic dip (25g) 170 Large Dominos garlic dip (100g) 675 Portion of Wedges 370 Garlic bread portion 620 Pasta carbonara 1050* Spaghetti Bolegnaise 850* Subway footlong meatball marinara w/ 1150 cheese Subway footlong chicken breast & cheese 720 * indicates that I made an educated guess. 3 ASIAN/MEXICAN CALORIES Special Fried Rice 1360 Chicken Satay w/ Fried Rice 1250 Khao Pad 775 Pad Thai 1000 Thai Masamam Curry 1300 Chicken Tikka Massala w/ rice 1400 Bag of prawn Crackers 800 Chicken Burrito w/ cheese, rice, salsa 850 Beef Burrito w/ sour cream, cheese, rice, 1300 pinto beans, salsa & guac Burrito bowl w/ chicken, rice, sour cream, 1000 cheese, salsa, pinto beans & guac Burrito bowl w/ chicken, rice, sour cream, 635 cheese, salsa Potato chips 540 Potato chips & guac 770 4 HOT DRINKS CALORIES Costa Regular Cappuccino w/ semi- 155 skimmed milk Costa Regular Americano 20 Costa Regular Latte w/ whole milk 212 Costa Regular Hot Chocolate w/ whole 350 milk Costa Rocky Road 420 Costa Chocolate Muffin 460 5 TIP SHEET American/European: While foods such as McDonalds & Burger King are lower calories than 'chipper' food, they are typically less filling. Italian: Thin crusts, delight cheese, smaller sizes, avoiding dips & less meat toppings are good ideas for pizzas. Asian: Stir fries and noodle dishes will be lower calories than curries. ditch the prawn crackers. Mexican: burrito bowls are lower calories than burritos. Guac is very high calorie, while every other topping is a bit over 100 cals (pinto beans, sour cream, cheese). Hot Drinks: Are you going for a coffee or a desert? A big fancy chocolate, caramel latte and a muffin could easily be the same calories as a large McDonalds meal. 6 FREQUENTLY ASKED QUESTIONS What about foods that aren’t included in this list? Use this list as a way to make educated guesses. For example, If you are having a greasy chicken wrap, it would make sense that it would be similar enough to a chicken kebab, so assume it is the same calorie content of the chicken kebab that is listed above. How accurate is the list? The answer to this is, accurate enough for you to smash your goals. Some foods may be off by a small bit and some may be off by more, who knows! You could have a Khao pad that is actually 1000 calories and not 775, in the grand scheme of the 10,000+ calories you have weekly, it doesn’t matter. You are better off worrying about the accuracy of that dinner or breakfast you have every single day, as if that’s off by 200, that will compound to 1400 calories by the end of the week! 7 FREQUENTLY ASKED QUESTIONS Is it bad to have takeaways? Firsty, would saying yes change the fact that you are still going to have them from time to time? Secondly, no it is not, takeaway food is food just like the rest of the food you eat, with two caveats. Takeaway food will almost always be higher calories than home cooked food so you probably want to choose wisely when dieting and not have a Dominos pizza 5x per week. The final caveat is that takeaway food will be typically lower in vitamins, minerals and fiber. Provided that the rest of your diet is mostly wholesome and nutritious, that is not really a problem (80/20 rule, remember?). Should I only go to places that I can track? I wouldn’t suggest you go to one restaurant just because they list their calories and your favourite one doesn’t. Go to your favourite restaurant and trust that your educated guesses will do the job fine! 8 RESOURCES LINKS TO RESTAURANT CALORIE INFORMATION Mcdonalds Burger King Dominos Pizza Apache Pizza Zizzi Sit-down Italian Restaurant Subway Italian Subs Nandos Sit-down Chicken Restaurant Camille Thai Restaurant Five guys Burger & Chips Chipotle Burritos & Bowls Starbucks Cafe Costa Cafe 9 FINAL WORDS Hopefully now, you feel a bit more comfortable about the prospect of fitting these foods occasionally into your diet. Of course you do not have to fit these foods in and you are perfectly welcome to choose to avoid these foods for the duration of your fat loss phase. One thing I advise you do however, is be realistic. Don't say you are going to avoid take-out food every Monday and then cave by Saturday. If that sounds like you, make a plan for it at the start of the week and fit it in. Gareth Stoyle 10.