If you want to lose weight, you need to eat fewer calories than your body needs. To prevent feelings of deprivation, avoid very low calorie diets. Depending on activity and age women can lose weight eating 1,500 to 1,800 calories a day and men can lose weight eating 2,000 to 2,200 calories per day. A healthy weight-loss diet should include a variety of nutrient-dense foods from each food group.
Breakfast
Eating regularly helps to control hunger when following a diet for weight loss. In addition, people who eat breakfast tend to be healthier and thinner, according to the dietitian website RD411. For women, breakfast should contain about 400 calories and for men about 600 calories. A healthy calorie-controlled breakfast may include a two to three egg omelet with 1/2 cup of mixed vegetables and one slice of low-fat cheese, two slices of whole wheat toast with 1 tsp. of margarine, men eat the larger serving suggestions and add 1 cup of juice to meet their calorie goal. Another calorie-controlled breakfast to help with weight loss may include two to three 4-inch pancakes, 1 to 2 tbsp. of light pancake syrup with 1 cup of fresh blueberries and 1 cup of skim milk.
Lunch
Use measuring spoons, cups and food scales to help you control your calorie intake. Women need 500 calories at lunch and men need 600 calories. A calorie-controlled lunch for weight loss may include a turkey sandwich with 2 to 4 oz. of lean turkey meat on two slices of whole wheat bread with mustard, lettuce and tomato, a large apple, carrot sticks and a 1-oz. bag of baked potato chips. Another lunch idea may include a slice of cheese pizza from a small pie, with 2 cups of fresh fruit salad and a tossed garden salad with 1 tbsp. of low-fat salad dressing. Men can also add a 6-oz. container of nonfat yogurt to their pizza lunch.
Dinner
Choose lean cuts of meat, such as poultry, beef eye of round, fish and pork tenderloin to save on calories at dinner. Adding more vegetables to your plate can also help you save calories while increasing satiety. Women should eat 500 calories at dinner and men 600 calories. A calorie-controlled dinner meal for weight loss may include 1 to 1-1/2 cups of whole wheat spaghetti with 3 oz. of meatballs made from lean ground meat or turkey and 1 cup of steamed green beans. You can also try 3 to 4 oz. of grilled salmon with 1 to 1-1/2 cups of roasted potatoes, one ear of corn and 1 cup of steamed broccoli.
Snacks
Make snacks a part of your weight-loss diet to help you control hunger. Aim for two snacks a day each containing 100 calories. Snack ideas for weight loss include a large banana, a 6-oz. container of nonfat sugar-free yogurt, seven walnut halves, 3 cups of air-popped popcorn, six saltine crackers and a slice of nonfat cheese, 1/2 cup of whole grain cereal with 1/2 cup of skim milk or 2 tbsp. of hummus with carrot and celery sticks.
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