For women to lose weight, they need to eat fewer calories than their body needs. Eating fewer than 1,200 calories a day can put you at risk for nutritional deficiencies. Really low-calorie meals for women should not contain fewer than 400 calories. Consult with your physician before starting a weight-loss plan.
Diet Basics
It is important for women to eat a balanced diet even when trying to lose weight to make sure they meet all of their vitamin and mineral needs. Your nutrient needs differ from men, and you need to make sure you include foods rich in iron, folate and calcium in your diet. In addition, when following a low-calorie diet, make sure you eat three meals a day to help control hunger and keep your energy levels elevated.
Breakfast
A balanced low-calorie breakfast meal for women should include a serving of milk, fruit, meat and whole grains. These foods will provide you with your needed calcium, iron and folate. A low-calorie breakfast meal includes one scrambled egg, a whole-wheat English muffin with 1 tsp. of margarine, a small orange and 1 cup of nonfat milk. Another low-calorie breakfast meal may include 1 cup of hot cooked oatmeal with 2 tbsp. of raisins, a 6 oz. container of nonfat sugar-free yogurt and a boiled egg.
Lunch
Include low-calorie vegetables with your meals to help keep you feeling satisfied and meet your folate needs. A low-calorie lunch meal includes 3 oz. of albacore tuna on top of 2 cups of mixed greens with 1 tbsp. of fat-free dressing, a 6 oz. container of nonfat, sugar-free yogurt and a large pear. Another low-calorie lunch meal may include 1/4 cup of hummus with five whole-grain crackers, 2 cups of carrot sticks, sliced cucumbers and pepper strips, 1 cup of nonfat milk and a small apple.
Dinner
Meat and beans are the best sources of iron in your diet. To enhance absorption of the iron in these foods, include foods rich in vitamin C, such as peppers, citrus fruits and tomatoes. A low-calorie dinner meal for women includes 3 oz. of grilled chicken with 1 cup of roasted peppers, 1 cup of roasted red potatoes and 1 cup of mixed greens with 1 tbsp. of fat-free salad dressing. Another low-calorie dinner meal idea may include 3 oz. of extra-lean ground meat on whole-wheat hamburger roll with 1 cup of spinach sauteed in 1 tsp. of olive oil and 1/2 cup of fresh cubed cantaloupe.
References
- American Dietetic Association: Healthy Eating for Women
- "Krause's Food, Nutrition and Diet Therapy"; L. Kathleen Mahan, MS, RD, CDE, Sylvia Escott-Stump, MA, RD; 1996
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