Its no secret that the key to losing weight is to simply eat fewer calories. But there are a number of ways you can reduce your calorie intake to help you lose weight. A diet consisting of six small meals is one such plan. Eating smaller meals more frequently can help control your appetite to prevent overeating.
Diet Guidelines
Consult with your doctor to determine how many calories you need to eat each day to lose weight. Most men and women can lose weight eating 1,500 to 2,000-calories a day, with men needing the higher calorie range. Each meal on your six meal a day diet should contain 250 to 330 calories. Try to eat every three hours to keep your energy levels up, and your hunger under control. When following a reduced-calorie diet, it is important to include a variety of healthy foods from each food group to make sure you meet all of your nutrient needs.
Breakfast
A small breakfast meal may include 3/4 to 1 1/2 cups of whole grain ready-to-eat cereal with 1 cup of nonfat milk and a small banana. Fiber in foods like whole grains, fruits and vegetables takes your body longer to digest and can help manage hunger.
Mid-Morning Meal
A healthy mid-morning meal may include one or two hard-cooked eggs with a toasted whole wheat English muffin with 1 tsp. of margarine. The protein in the eggs delays stomach emptying, also assisting with hunger management.
Lunch
For lunch, you can have an entree salad consisting of 2 cups of mixed greens topped with 2 to 3 oz. of diced chicken breast and 1 tbsp. of salad dressing. Served with 3/4 to 1 1/2 cups of cubed pineapple. Choose lean sources of protein such as chicken and fish to help limit your calorie intake on a weight loss diet.
Afternoon Meal
A healthy afternoon meal may include a 6 oz. container of nonfat, sugar-free yogurt with 14 walnut halves and a small apple. Add 3 graham cracker squares if you are following the 2,000-calorie diet plan. Nonfat dairy foods can also help you limit your calorie intake.
Dinner
A small dinner meal may include 3 oz. of grilled salmon with 1 cup of broccoli sauteed in 1 tsp. of olive oil. If following a 2,000-calorie diet, add a 3 oz. baked potato.
Evening Snack
A small evening snack on your six meal a day diet may include two slices of whole wheat toast with 3 tsp. of peanut butter plus 1 cup of nonfat milk for the 2,000-calorie diet.
Member Comments