Low-calorie, high-nutrition diets can help you lose weight while getting the nutrients you need to stay healthy. When you cut your calories, you need to emphasize healthy foods so that you can meet your nutrition requirements. Get your doctor's approval before starting any new diet for weight loss.
Calorie Balance
To lose weight, you need to have calorie deficit, which means that you eat fewer calories than you expend, or use. You can create your calorie deficit by reducing the calories you eat, and the 2005 Dietary Guidelines from the U.S. Department of Health and Human Services suggests aiming for a deficit of 500 to 1,000 calories per day for a moderate rate of weight loss of 1 to 2 lbs. per week. Only attempt a weight loss diet if your doctor approves it.
Nutrient-Dense Foods
Low-calorie, high-nutrition diets should include foods that are low in energy density. According to the Centers for Disease Control and Prevention, these foods are often have a high water content and not much fat. Most fruits and vegetables are good choices, since they are low in calories and fat, and high in dietary fiber and vitamins and minerals such as vitamin A, vitamin C and potassium. Other nutritious low-calorie choices include reduced fat yogurt for calcium and egg whites or chicken breast for protein.
Empty Calories
A low-calorie, high-nutrition diet does not have much room for high-calorie foods that are not high in essential nutrients. These foods provide empty calories that can undermine your efforts to reduce your calories and eat a healthy diet. Avoid foods such as butter and fatty meats and cheeses, since these are high in unhealthy saturated fat. Added sugars also provide empty calories, so a low-calorie, high-nutrition diet does not include many sweets or sugary soft drinks.
Nutritious High-Calorie Foods
Low-calorie foods may provide most of your nutrient needs, and many high-calorie foods are not nutritious. However, some high-calorie foods provide essential nutrients that have health benefits. For example, according to the Linus Pauling Institute Micronutrient Information Center, nuts are high in calories, but they have vitamin E and phytosterols that may reduce your risk for heart disease. If you do not feel that you are able to meet your nutritional needs from your low-calorie diet, ask your doctor whether a dietary supplement might be a good choice for you.
Considerations
If you are working alone, it can be difficult to develop a healthy and adequate low-calorie diet, so you might want to work with a nutritionist to ensure that your diet includes all of the nutrients you need. Exercise is part of a healthy weight loss program, and the Centers for Disease Control and Prevention recommend at least 150 minutes each week. You can burn more calories and lose weight faster if you increase your physical activity. Remember to get your doctor's permission before starting a diet or exercise program.
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