3 Ways to Count Calories on the Hacker’s Diet

1. Consult Calorie Counting Charts

The Hacker’s Diet comes complete with a calorie counting chart of common foods. It even contains information on various fast foods such a Burger King Whopper. Use this chart to obtain the number of calories in choice of foods. If you cannot find a particular food listed, you can always consult a more expansive calorie counter book. Nutrition labels on canned and other packaged foods will also given you information about the number of calories contained. Be careful to note the “serving size” listed on the label for accurate accounting. When you eat out and cannot be sure of the calories in a dish, you can generally make a reasonable guess by considering the main ingredients. Some restaurants will also have nutritional information, including a calorie count, available for those who ask.

2. Use Excel to Count Your Calories

A wonderful feature of Walker’s diet program is the inclusion of the “MEALPLAN.XLS worksheet.” To use this feature, you will need to have Excel installed on your computer and you must download a zipped archive of spreadsheets linked for download within The Hacker’s Diet eBook. After downloading the zipped file, access and load the MEALPLAN.XLS worksheet. From here, you will find a “New Meal” tool in the upper-right corner of the page. Plan a menu for the day by adding foods from the available groups.

For example, scroll through a category such as “Dairy,” find the food you want to add, enter the portion size you plan to eat in the “Quantity” cell and rely on the “calories” column to automatically tally and display total calories. To further simplify the process, use the “DATA FORM facility,” which allows you to enter the name of a food group (dairy), the individual type of food you are looking for (milk) and the amount of calories you need not exceed (<90). When you input this data, the program generates a list of foods which meet these specific requirements.

Select the food that appeals to you and enter the number of servings you plan to have in the “Quantity” field. Your selection will be added to your displayed menu. This Excel worksheet also has a feature that allows you to add foods not included in the database for future reference. Saving your menus electronically or printing them in hard copy gives you the convenience of repeating favorite meals without having to input the information again.

3. Track With Pen and Paper

If you are not inclined to learn how to use an Excel spreadsheet, you can track your calories with pen and paper. It is not difficult, though it is generally more time consuming. Keep a binder loaded with blank daily logs to track the foods you consume and their calories. Have a calculator handy to add up totals if you want to avoid doing the math yourself. Plan your menus ahead of time, look up the amount of calories in each serving of each food you plan to eat and record it on paper. Make sure your calorie totals do not exceed your caloric goal for the day.