Extreme diets promise fast results if you're willing to cut down your calorie intake to very low numbers. The problem with this type of diet is that these numbers are unsustainable for long periods of time, so you'll eventually end up eating more because of increased hunger and cravings, according to Active.com. Very-low calorie diets also cause muscle loss, which leaves you with a sluggish metabolism. A solution to this is to eat more often, which will even out your blood sugar levels, keep you energized and reduce your appetite.
Step 1
Plan your meals in advance. Eating five to six meals a day can be challenging if you're always on the go or have little time to cook. ShapeFit recommends figuring out a meal plan so you have time to pick good foods to bring along. Avoid eating from a vending machine or fast-food restaurant unless you know the menu well and can choose healthy, low-calorie and low-fat dishes.
Step 2
Start with a healthy breakfast. According to registered dietician Hana A. Feeney in an article published on Active Nutrition, a well-balanced breakfast should include servings of lean protein, whole grains and either fruit or vegetables.
Step 3
Have your next meal no more than three hours after breakfast. A small mid-morning snack could be anything from a small handful of nuts or trail mix to fruit, yogurt or cut-up veggies. If possible, try to combine at least two food groups to get the most nutrition. Cherry tomatoes, berries or granola are good sources of fiber and can be combined with a hummus, almond butter or low-fat ricotta cheese for a kick of protein and healthy fats.
Step 4
Have lunch three hours later, followed by a small snack mid-afternoon and then dinner three hours after. If you go to sleep late, have a small snack a couple of hours after dinner. Avoid sugary foods late in the evening and instead have a meal and snack based on lean protein and fiber-rich foods such as green leafy vegetables.
Step 5
Keep your portions small. Rather than counting calories or weighing your food, use visual cues. For example, a cup or a serving of fruits or vegetables is about the size of your fist. A deck of cards is about the same size as a serving of protein, including chicken, meat or fish. You can use the FDA Food Pyramid to determine how much you should be eating from each food group based on your age, sex and current weight.
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