Count Caloricula

First, let's clear up some misconceptions about calories.

To a certain extent, calories are calories. It doesn't matter if your calories come from fat, from protein, or from carbohydrates: if you consume more calories than you burn, those excess calories will convert to fat.

That being said, it's never a good idea to cut all calories of (x) given type out of a diet. Whether you're trying for low-carb, low-fat, or reduced-protein, unless you have specific medical reasons for cutting certain items out of your diet, work toward balance.

A good balancing point for many -- not all, not even most, but many -- people is 15/35/45: no more than 15% of your calories for a given day (or, if you want to be strict, for a given food item or meal) should come from fat, no less than 35% of your calories should come from protein, and no more than 45% of your calories should come from carbohydrates.

And remember, both carbohydrates and protein contain 4 calories per gram, while fat contains 9 calories per gram. That being said, while 3 grams of fat doesn't sound like a lot, if your morning snack totals 100 calories, almost 30% of those calories are from fat.

And don't forget, vegetarian doesn't always mean low-fat. For example, while a Gardenburger is tasty, look at these statistics for the Original Gardenburger (http://www.thedailyplate.com/nutrition-calories/food/gardenburger/original):

Nutrition Facts
Serving Size: 1 patty (71.0 g)
Amount per Serving
Calories 100
Calories from Fat 30
% Daily Value *
Total Fat 3g
Saturated Fat 1g
Cholesterol 10mg
Sodium 400mg
Total Carbohydrate 18g
Dietary Fiber 5g
Protein 5g
Est. Percent of Calories from:
Fat 27.0%
Protein 20.0%
Carbs 72.0%

Now look at Lightlife's alternative (http://www.lightlife.com/product_detail.jsp?p=lightburgers)

Nutrition:
Serving Size: 1 patty (55.0 g)
Amount per Serving
Calories 70
Calories from Fat 4.5
% Daily Value *
Total Fat 0.5g
Saturated Fat 0g
Cholesterol 0mg
Sodium 220mg
Total Carbohydrate 7g
Dietary Fiber 3g
Protein 9g
Est. Percentage of Calories from:
Fat 6%
Protein 54%
Carbs 40%

But the total quantity of fat isn't the only thing to consider.

Remember, saturated fats and trans fat are the most harmful to the body. According to the New England Journal of Medicine and the Nurses' Health Study, both saturated and trans fats are proven contributors to Coronary Heart Disease, and both have deleterious secondary effects, as well. Both fats raise HDL ("Bad") Cholesterol, but trans fat also decreases the level of LDL ("Good") Cholesterol. Gram for gram, both saturated and trans fats are far worse for you than unsaturated fats.

A quick litmus test for saturated v. unsaturated fats is their room temperature response: if the fat remains solid at room temperature, it's most likely saturated.

Unsaturated fats, on the other hand, remain (or become) liquid at room temperature. Both Polyunsaturated fats (such as those found in corn, soybean, and sunflower oils) and Monounsaturated fats (found in olive and canola oil) are far healthier than their saturated counterparts. Polyunsaturated fats are also found in fish, fish oil, and many edible seeds, while Monounsaturated fats are found in olives, avocados, and most nuts.

How does this impact what you eat? Simple: look at the labels on what you purchase, and look up nutritional information for your favorite fast foods.

Every now and then, I crave box of greasy, salty fries, and thanks to sites like Fitsugar (http://www.fitsugar.com/768546) and A Calorie Counter (http://www.acaloriecounter.com/fast-food.php), I know that it's safer to get my fix at Sonic than it is at Jack in the Box.

And yes, you heard me right: I indulge in my cravings every now and then. If you deny yourself everything you crave, or everything you enjoy, then you will -- in all likelihood -- backslide. Trust me, I know. I went from 370 pounds to 170, then told myself I could finally start having my favorite foods again. In less than a year, I was back up to 250.

So now, along with watching what I eat and exercising, I also allow myself a 'cheat day' every week. I'll get a burger from McDonald's, a burrito from Taco Bell, or have lunch at a pizza buffet.

Ultimately, the most important thing to remember in any weight loss plan is to pay attention to what you eat. Whether you keep a food diary, collect nutrition information from restaurants, or just read the labels when you're shopping, give yourself the tools to be successful in reaching your goals.