When you want to lose weight, you must combine more exercise with eating fewer calories. To lose a pound of fat, you need to have a deficit of 3,500 calories. You can create this deficit by lowering the amount of calories you eat through a low-calorie diet. It is easier to follow a low-calorie diet if you know what foods to look for.
Counting Calories
In a low-calorie diet, you monitor the number of calories that you eat and try to reduce your intake. You can do this by checking the calorie counts on food labels or in food databases, such as the database from the Nutrient Analysis Laboratory at the United States Department of Agriculture. Many restaurants provide information about the calories in their food online, or you can call and ask whether they will provide you that information.
Benefits
Some diets require you to avoid certain foods; for example, a low-carbohydrate diet forbids high-carbohydrate foods and a raw diet excludes processed foods. However, a low-calorie diet focuses on limiting the calories that you eat rather than the types of foods. One advantage of this approach is that you may be more willing to stick with the diet long-term because you will not have to give up your favorite foods. Another advantage is that you can eat a healthy, balanced diet by choosing a variety of foods.
Fruits and Vegetables
Fruits and vegetables make a solid foundation for a low-calorie diet. Most fruits and vegetables are low in calories. For example, a cup of raw broccoli has about 30 calories and a raw orange has about 60 calories. Although most fruits and vegetables are low in calories, choose carefully. Olives and avocados are very high in calories, as are dried fruits like raisins, prunes and apricots.
Meat and Dairy
Meats or meat substitutes and dairy products can both play an important role in a low-calorie diet. They can be the basis for healthy, low-calorie meals if you choose carefully. Low-calorie protein sources include chicken breast, white fish and light tofu. Many dairy products are also low in calories. If you choose reduced-fat and no-sugar-added alternatives instead of full-fat and high-sugar products, you can lower your calories. Fat-free milk has about 70 fewer calories than whole milk per 1 cup serving, and fat-free, no-sugar-added yogurt can have about 200 fewer calories than rich ice cream per 1/2 cup serving.
Substitutions
To keep your diet varied but low in calories, you can substitute lower-calorie foods for higher-calorie options. Eggs whites instead of whole eggs, sugar-free jam instead of full-sugar jam, reduced-calorie bread instead of regular sliced bread, and reduced-fat buttery spread instead of butter are all ways to lower your calories while keeping your meals full of flavor. Including treats like no-sugar-added pudding instead of regular pudding or nonfat frozen yogurt instead of ice cream can also help you stay on a low-calorie diet.
Portions
No matter what foods you choose for your low-calorie diet, portion sizes are critical. MayoClinic.com gives a few suggestions for controlling serving sizes. Check the label on your packaged food so that you know the serving size. Also, try serving smaller portions and avoid eating straight from the package. MayoClinic.com suggests that before you eat, serve yourself, put away the package and sit down at the table.
References
- Centers for Disease Control and Prevention: Balancing Calories
- USDA National Nutrient Database for Standard Reference, Release 21: Energy (kcal)
- United States Department of Agriculture: Nutrient Analysis Laboratory: Search the USDA National Nutrient Database for Standard Reference
- MayoClinic.com: Weight Loss: Counting Calories: Get Back to Weight Loss Basics (continued)
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