The Secrets To

Ultimate Weight Loss

Chef AJ
CALORIE DENSITY
CALORIE DENSITY
=
Calories/pound of food
Refined Complex Carbohydrates
Refined Complex Carbohydrates
and Dairy
Chef AJ’s Calorie Density Chart

Average Calories Per Pound

100 300 400-600 750 1,200-1,800 2,500 2,800 4,000

Non-Starchy Fruit UCC AVOCADOS RCC & DAIRY CHOCOLATE NUTS ALL OILS
Vegetables SEEDS
400=potatoes 1,200 = Ice Cream NUT BUTTERS
500=WHOLE grains 1,400 = Bread/Flour TAHINI
600=Legumes 1,600 = Cheese
1,800 = Sugar

The foods in GREEN are The foods in RED are processed foods not found in nature. They contain
WHOLE FOODS found in few to no micronutrients and little to no fiber or water. They contribute
nature and contain very little to satiety.
vitamins, minerals,
antioxidants, The foods in PURPLE are healthful foods but are calorie dense and are
phytochemicals and best included in small amounts after weight loss is achieved.
micronutrients. They also
contain fiber and water,
which create bulk and
increased satiety.
EAT TO THE
LEFT OF THE
RED LINE