Dieting can be as cheap or as expensive as you want to make it. Switching to an all-organic diet would be a wise choice health-wise, but the truth is that your budget might not be able to deal with it. The same is true of following specific diets that might require expensive or exotic items. With careful planning and smart choices, however, you can eat foods that are healthy, will help you lose weight and will save you money at the same time.
Eating Out
As much as possible, focus on eating at home. Eating out presents two major problems: you can't control calories and, invariably, it will cost you more than eating at home. When you do eat out, order from the kids' menu or buy only an appetizer or entrée. It will cost you less and the total calorie count will be lower. Otherwise, prepare your own meals and bring them along for lunch and snacks when you're out. Good diet options include wraps using whole wheat tortillas and lots of veggies, and grilled meats, soups, salads and reduced-fat cheeses.
Planning
Planning is essential to dieting on a budget. If you know how much money you have available for the month, you can then plan your shopping trips accordingly. Planning will also help you save money because you can buy things when they're on sale or discounts are available. Finally, planning will prevent you from overeating. If you have your meals scheduled in advance, you won't be tempted to spring for a snack on the go, which can increase your expenses and calorie count.
What to Stock Up On
Weight Loss Resources recommends buying in bulk and freezing what you don't plan on eating immediately. This will allow you to enjoy items even when foods aren't on sale or in season. Essentials to help your weight loss efforts include lean proteins such as chicken, fish and turkey, whole grains and beans. Produce is essential to a weight-loss program. Fruits and vegetables are high in fiber, which fills you up so you end up eating less but not feeling hungry or craving other foods. To save money on produce, The Diet Channel recommends buying only what's in season. You can also buy frozen fruits and vegetables. Canned products cost more and are often high in sodium or covered with sauces, neither of which are good choices when you are trying to lose weight.
Drinks
A good diet breakfast on a budget is to make your own smoothies. Blend low-fat milk and fruits in season together. Add lots of ice to make the mix thicker and more satisfying. If you have a fruit smoothie, don't eat other fruits during the day, as they are high in sugar. You can also try vegetable juices as drinks throughout the day. They're cheap to prepare, contain high amounts of fiber and are low in calories. Try also to only drink water and seltzer water. Avoid sodas and other bottled drinks, as they add calories and cost more.
Substitutions
A good way to save money is to cut down on expensive foods, such as meat. According to The Diet Channel, cutting down on meat can help you save money. Because meat can be high in fat, it will also help you save on calories. For non-meat sources of protein, try lentils and beans, egg whites and low-fat peanut butter. You can also give tofu and other soy protein products a try.
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