The only way to lose weight is to decrease your calorie intake. Talk to your doctor about how many calories you need to eat each day to lose weight. Most people can safely lose weight limiting each main meal to 400 calories.
Diet Basics
When decreasing your calorie intake, it is important that you include a variety of foods from each food group to help make sure you meet all of your nutrient needs. When trying to lose weight, you need to eat three meals a day to help control hunger. To balance your intake, include foods from each group at each meal. A low-calorie meal plan should only be followed under the direct supervision of a physician.
Breakfast
When eating a low-calorie breakfast, include whole grains and a lean source of protein. Fiber and protein in foods delay stomach emptying and increase appetite control. A low-calorie breakfast meal may include 1 cup of whole-grain unsweetened cereal with 1 cup of nonfat milk, 1-1/4 cups of whole strawberries sliced on top of your cereal and 1 oz. of low-fat cheese. Another low-calorie breakfast meal may include a three-egg-white omelet with 1/2 cup of cooked spinach, 1 oz. of low-fat cheese with two slices of whole wheat toast, 1 tsp. of margarine and a small orange.
Lunch
Vegetables are nutrient-dense foods and help you meet your vitamin and mineral needs on fewer calories. A low-calorie lunch meal may include a small whole-wheat pita stuffed with 1/4 cup of hummus, alfalfa sprouts, tomatoes and lettuce, served with 10 carrot sticks and 1 cup of nonfat, sugar-free yogurt. Another low-calorie lunch meal may include 2 cups of vegetable soup with 2 cups of mixed greens topped with 2 oz. of diced chicken breast and 1 tbsp. of fat-free salad dressing and 1/2 cup of cubed cantaloupe.
Dinner
Choose lean cuts of meat, such as white-meat poultry, fish and extra-lean red meat, to help limit your calorie intake. A low-calorie dinner meal may include 10 grilled shrimp served with 2 cups of broccoli sauteed in 1 tsp. of olive oil, some garlic and low-sodium soy sauce and 1 cup of brown rice. Another low-calorie dinner meal may include 3 oz. of roasted turkey breast with a 6 oz. baked sweet potato, 1 cup of steamed carrots and 1 cup of mixed greens with 1 tbsp. of fat-free salad dressing.
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