Low-Fat & Low-Calorie Diet Menu

Establishing a diet low in fat and calories, if approached safely, can be effective in achieving overall health and might lead to a longer life. A sensible low-calorie diet is also often low in fat, as fatty foods tend to be caloric. If you plan to put yourself on a low-calorie or low-fat diet, it's advisable to talk to a nutritionist or a physician who can determine how many calories you require given your current weight and activity level. In the meantime, you should understand the basics.

Though you may not eat meat, basing meals upon lean protein minimizes the number of calories needed to sustain you for longer periods of time. Solid examples of lean protein, which are low in fat and in calories, include chicken breast (baked or broiled), fish, turkey or--for the vegetarian--chickpeas or soybeans. Fresh lemon juice and olive oil are healthy options for flavoring and preparing these types of protein-based products.

Building fresh fruits and vegetables into your low-calorie, low-fat diet plan maximizes your intake of necessary vitamins and minerals. Uncooked or even lightly cooked fruits and vegetables are almost always low in fat and calories. They are also easy to digest, as your body takes less energy to metabolize these foods. One exception to natural low-fat foods is avocado, which contains a higher level of fat than other fruits and vegetables. Eat fresh avocado sparingly. Leafy greens like spinach and broccoli can--and should--be eaten in generous amounts.

Whole-grain foods like wheat breads, pastas and natural cereals are often low in fat and high in fiber, which--like lean protein--allows you to feel satisfied for longer periods of time, decreasing your overall calorie intake. Consider the importance of breakfast, as eating healthy meals early in the day helps you burn calories longer. Morning meals, for example, can involve a high-protein, high-fiber oatmeal mixed with fresh fruit. Select cereals that contain wheat-flour bases and that list (on their boxes) at least 7 grams each of protein and fiber.

To train yourself into a lifestyle of low-fat and low-calorie eating, learn to read the ingredients on labels of food products. Aim to keep your daily sodium levels below 2,000 mg. Look for foods that have next to no saturated fat, and avoid foods that are boxed or highly processed. Buy cereals that list natural products like soy or whole-wheat flour well before sugar. Foods that are high in sugar and sodium are typically also higher in fat or calories, or both.

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High-Protein, Low-Calorie Diet Plan

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High-Protein, Low-Calorie Diet Plan

High protein, low-calorie diets have been popularized by the idea of combining two of the most effective weight loss methods--including low-carbohydrate and calorie restriction reduction programs. High-protein diets focus on limiting carbohydrates to induce the body to burn fat, whereas calorie-restrictive diets limit caloric intake to encourage weight loss. Merging successful weight loss methods may be more effective than using one diet method exclusively.

Have two eggs with two slices of lean bacon for a high-protein, low-calorie breakfast. Eggs contain 6.3g of protein and 77 calories apiece. Bacon has only 35 calories per slice and has 1.7g of protein. Be sure the bacon is lean for best results.

Alternate different meats for different days. Have 2 oz. lean ham for a total of 82 calories and 12.6g protein, or have some salmon for a total of 60 calories and 10g protein. Try 2 oz. skinless chicken breasts for a 75-calorie meat dish that contains 16g protein. You might also choose pork tenderloin for a total of 92 calories and 16g protein.

Choose vegetables and fruits that are low in calories but high in protein. Asparagus, broccoli, Brussels sprouts, cauliflower, mushrooms, okra and tomatoes all have more than 2g per serving (1/2 cup) and are all less than 125 calories per serving. Oranges, strawberries and bananas contain at least 1g protein per cup and are less than 200 calories.

Eat dairy foods that are high in protein but low in calories. Milk, cottage cheese, yogurt and other cheeses contain at least 6g to 15g protein. Non-fat milk is 86 calories per cup and contains almost 9g protein. A serving size of yogurt is about 5g protein and 100 calories. Low-fat cottage cheese has 28g protein and 163 calories per 1-cup serving; other cheeses contain about 6g protein and 95 calories per slice.

When putting together your diet plan, keep in mind that you will need to burn 3,500 calories to eliminate 1 lb. of fat. Mix and match foods to keep calorie content to FDA recommendations of less than 2,000 to 2,500 calories for moderately active women and 2,500 to 3,000 for men who are similarly active. This will ensure that you eliminate enough calories to lose weight. Adjust as needed if you are not experiencing weight loss.

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High-Protein, Low-Calorie Diet Plan

a High-Protein, Low-Calorie Diet PlanHigh protein, low-calorie diets have been popularized by the idea of combining two of the most effective weight loss methods--including low-carbohydrate and calorie restriction reduction programs. High-protein diets focus on limiting carbohydrates to induce the body to burn fat, whereas calorie-restrictive diets limit caloric intake to encourage weight loss. Merging successful weight loss methods may be more effective than using one diet method exclusively. Have two eggs with two slices of lean bacon for a high-protein, low-calorie breakfast. Eggs contain 6.3g of protein and 77 calories apiece. Bacon has only 35 calories per slice and has 1.7g of protein. Be sure the bacon is lean for best results.Alternate different meats for different days. Have 2 oz. lean ham for a total of 82 calories and 12.6g protein, or have some salmon for a total of 60 calories and 10g protein. Try 2 oz. skinless chicken breasts for a 75-calorie meat dish that contains 16g protein. You might also choose pork tenderloin for a total of 92 calories and 16g protein.Choose vegetables and fruits that are low in calories but high in protein. Asparagus, broccoli, Brussels sprouts, cauliflower, mushrooms, okra and tomatoes all have more than 2g per serving (1/2 cup) and are all less than 125 calories per serving. Oranges, strawberries and bananas contain at least 1g protein per cup and are less than 200 calories.Eat dairy foods that are high in protein but low in calories. Milk, cottage cheese, yogurt and other cheeses contain at least 6g to 15g protein. Non-fat milk is 86 calories per cup and contains almost 9g protein. A serving size of yogurt is about 5g protein and 100 calories. Low-fat cottage cheese has 28g protein and 163 calories per 1-cup serving; other cheeses contain about 6g protein and 95 calories per slice.When putting together your diet plan, keep in mind that you will need to burn 3,500 calories to eliminate 1 lb. of fat. Mix and match foods to keep calorie content to FDA recommendations of less than 2,000 to 2,500 calories for moderately active women and 2,500 to 3,000 for men who are similarly active. This will ensure that you eliminate enough calories to lose weight. Adjust as needed if you are not experiencing weight loss.www.livestrong.com/high-protein-diet-plan High Protein Diet Plan. Lifestyle, fitness & health information about High Protein Diet Plan. 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