The increasing concern over American obesity and the correlated health issues has produced no shortage of fad diets promising immediate results with little or no effort. These diets often limit nutritional variety, which can be unhealthy or even dangerous. The key to weight maintenance is a healthy, balanced diet and regular exercise. One such balanced approach is the 1600 calorie diet exchange.
The 1600 calorie diet, as implied by the name, consists of a limited intake of 1600 calories per day. You cannot simply choose whatever foods you desire in this diet, cake for example, but must utilize proper nutrition strategies to create a balanced diet. The importance of maintaining proper blood sugar levels is that you will feel a constant energy level all day long. This is accomplished through one of two approaches.
Exchange Diet
Food is separated into six categories: starches, dairy, fats, vegetables, fruit, meat and fat. The appropriate serving size is then ascertained based on the nutritional makeup of each food. The food is then assigned a serving size equal to one exchange value. A dietitian will determine how many servings you require from each group to maintain a healthy diet, using the approximate effect that each food has on your blood sugar.
Carbohydrate Counting
Similar to the exchange diet, this regimen primarily tracks carbohydrates in the diet. Monitoring carbohydrate intake averts possible spikes in your glucose levels. The carbohydrate counting diet is simpler, as only one food group is tracked.
Considerations
The National Institute of Health recommends the 1600 calorie plan for small women who regularly exercise, small or medium sized women desiring to lose weight or medium sized women who rarely exercise. These recommendations are only general guidelines, and you should consult your doctor before beginning any diet routine.
Typical Menu
Whether using the exchange or carbohydrate counting version of the 1600 calorie diet, it will typically consist of 20 percent protein, 30 percent fat and 50 percent carbohydrates. Breakfast could consist of 1/2 cup cooked cereal, 1 cup skim milk, 1/4 cup cottage cheese, 3/4 cup blueberries and coffee or tea. Lunch is 1 cup romaine lettuce, 1/2 cup carrots, 1/4 cup tomatoes, 1 tbsp pine nuts, 2 oz 95-percent fat free lunch meat and two slices of reduced calorie bread. For dinner you can have 3 oz of baked haddock, 1 cup brown rice, 1 cup steamed broccoli, 1 1/3 cup strawberries, two walnuts and water. Snacks could consist of 15 grapes and two rice cakes, or 8 oz of nonfat plain yogurt with three gingersnaps.
Warnings
It is important that a physician or dietitian confirm that 1600 calories is the right intake for you. The diet also must be constructed to ensure proper nutrition and a balanced diet.
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