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How to Plan a Low Calorie Diet
If you want to lose weight, one of the least complicated methods is to eat a low calorie diet. If you use more calories than you consume, you will drop pounds, quickly or slowly, depending on your food choices. When following a low calorie diet you should eat between 1,000 and 1,800 calories, depending on your body type and how much you plan to lose. Read on to learn more.
1Keep a food journal. It will be helpful to know what you are already eating before you make any changes. Keep track of every bite you eat for 2 weeks before beginning your low calorie diet.
2Make menus for each day. Use calorie guides or an online calorie counter to find out how many calories are in your usual meals. Save high calorie meals for special occasions and create a menu plan that uses mainly low calorie ingredients.
3Use your menu to write a grocery list. Stick to your list while you shop, buying only those foods that you have included in your low calorie diet menu plan. Shop carefully, reading the labels to choose lower-calorie groceries.
4Eat a low-calorie breakfast that is high in protein and fiber to keep your energy up and your hunger under control. Eat 2 scrambled egg whites, 1 bowl of non-sugared cereal with skim milk or whole wheat toast topped with peanut butter will keep you going all morning while adding only 200 to 350 calories to your diet.
5Plan regular, low-calorie snacks to eat throughout the day, to keep your diet on track and your energy flowing. One cup of butter-free popcorn, one medium peach or nectarine, one small orange or 12 cherries will all fill you up and add less than 100 calories to your diet.
6Include a variety of fruits and vegetables in your lunch to make sure you're getting enough vitamins. Add a turkey or cheese sandwich on whole wheat bread to provide long-lasting energy. A green salad with shredded chicken, cheese and low-calorie dressing can total less than 200 calories.
7Enjoy a well-balanced, low-calorie dinner in the evening to avoid night-time munchies. Stock up on fish, poultry, brown rice and fresh vegetables to be ready for quick, diet-friendly dinners. Bake your fish or poultry, steam your vegetables and add fresh fruit for dessert for dinners with less than 500 calories.
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