I hope you meant caffeine and not nicotine.

I highly agree....25 calories for 3 of them and they are a nice crunchy little snack that helps get me past a lot of "hunger pangs."

My personal feeling is that Greek yogurt is one of the main reasons I have been able to loose weight. High in protein and really tends to make me feel full. I personally prefer the nonfat plain and add a cup of blueberries or mixed berries to it if anything at all. Good stuff!!

How Protein Helps Weight Loss | Health Tips: http://bit.ly/GEHoPo

I attend cycling and spin class 3 days per week and do body pump 3 days per week. From my experience, I don't think bulk is an issue. To me being toned means reducing body fat percentage and building muscle which burns more calories. It is a slow process which is fine and I do see results whenever I put my pants on or walk by a mirror. For the first time in my life I have started admiring my body and I like what I see. This makes me want to continue and it has been less than a year. Enjoy the ride, eat clean protein, drink plenty of water and be kind to yourself and others.

Tuna salad made with Greek yogurt instead of mayo....loaded with protein.

Greek yogurt & 1 cup unsweetened frozen blueberries....about 200 calories. Good protein, good carbs and those antioxidant things too. Better than ice cream!

Easiest way is to check online. I shoot for intake of protein in grams equal to my target weight in lbs. For example target or goal weight 160 lbs then I try to eat 160 grams of good clean protein and no more than 160 grams of carbs. Proteins and carbs are 4 calories/gram so 160 grams x 2 + 320 x 4 calories = 1280 calories with the balance coming in healthy fats. 1800 - 1280 = 520 calories from fat. 520 divided by 9 = 58 grams of fat. Oh yeah.....drink plenty of water too.

I would consider Greek yogurt to be a big part of my weight loss success. Many times I use if for a mid-morning or afternoon snack and it fits in nicely with great nutritional value as a great source of high protein. I like the 0% fat Fage and I don't see a downside to it. I mix it with a cup of frozen blueberries in the evening for a snack that is nutritionally superior to ice cream. I use it in place of mayo for making tuna or salmon salad and the list can go on and on.

This might be of help to you. Here's how many calories are in 1 gram of each: carbohydrate — 4 calories protein — 4 calories fat — 9 calories That means if you know how many grams of each one are in a food, you can calculate the total calories. You would multiply the number of grams by the number of calories in a gram of that food component. For example, if a serving of potato chips (about 20 chips) has 10 grams of fat, 90 calories are from fat. That's 10 grams x 9 calories per gram. When I make an egg omelet I use one or two whole eggs and then two or three servings of liquid egg whites to boost up the ratio of protein to fat. Good quality eggs have good fat in the yokes with omega 3's and they have found out the cholesterol in eggs were given a bad rap.

It is very easy to get carried away with trail mix and it's just like "candy" in many ways. I have to be very careful of portion size and make my own and put it in a baggie to control quantity eaten. If you use nutrient rich items to make it up a little goes a long ways. Discipline is not one of my strong suits. :-) Many times just almonds alone are a good choice but sunflower seeds, pumpkin seeds, raisins,dried apricots, dried blueberries are all good. Unfortunately the dried fruit gets a bath in HFC "high fructose corn syrup" during processing so be careful there. Key is to work hard on the trail and balance it out with the trail mix. Remember if you are moving, you are lapping the people sitting on the couch.

3500 calories equals 1 pound it's not rocket science...it's simple math. I have to use more calories than I take in and provide my body the fuel it needs. Now do I want to run on healthy high octane fuel or just subside on any old sludge? (What's in a Pringle anyways?) 1-2 lbs./week is a good number. Say 6 pounds per month...let me get my calculator....72 pounds per year. If you do it correctly over time you can even keep them off. Slow and steady wins the race and clean protein helps a lot.

Greek yogurt, plain and add a little fruit like frozen blueberries, use instead of mayo for tuna salad which are both really high in protein. Eggs, egg whites, chicken breast and I supplement oatmeal with powered whey protein....super oatmeal.

Every morning before I go to work out. Pee first and then step on the scale naked as a Jay bird. Weighing in every day keeps me accountable and on track.

Greek yogurt for tuna salad, chicken salad, salmon salad and potato salad....use it in place of mayonnaise or sour cream. Non fat works great and loaded with protein. Mix in a little Kashi Go Lean cereal for a nice snack. I will have to say it again...one cup Greek yogurt and one cup of frozen blueberries is a super food...super snack. Enjoy!

Greek yogurt with fresh fruit such strawberries, fresh pineapple, I love adding frozen blueberries for a great snack. Greek yogurt (100 kcal & 70kcal for the blueberries.) I make tuna salad using greek yogurt, sweet or dill relish, celery and season to taste for super high protein snack. Oatmeal with protein powder mixed in is great for breakfast.(Hint...add a cup of blueberries also and last you all morning for under 400 kcal. Just some quick thoughts

I have found that tracking everything (food/exercise/weight) keeps me accountable and helps with learning reasonable portion size. The key for me is eating high quality food. Getting the biggest bang for the fuel I am putting in. Good protein, high fiber, quality fats rather than empty carbs. Stay moving....I alternate between body pump (light weight training) and cycling (spin class) at the local Y and ride the bike on local trails. As long as I keep moving I am lapping the people sitting on the couch. I have lost 25 lbs. in a little over 3 months and Iam not starving myself. I have more energy and can concentrate better. I have read a couple of the "Eat This Not That" books and they help in making smarter decisions both when eating out and at the grocery store.