There are endless fad diets that can result in weight loss in the short term but they are often unsustainable and unhealthy, depriving the body of important nutrients. Cutting calories through portion control will help you to lose weight and then maintain a healthy weight in the long term. Your diet should provide the right balance of carbohydrates, fats and proteins as well as sufficient vitamins and minerals. A diet of 2,000 calories per day is considered normal for an adult but a 1,500- to 1,800-calorie diet can promote weight loss. Do not follow a diet with less than 1,500 calories as it can be harmful over extended periods.
Breakfast
At breakfast, aim for between 350 and 450 calories. A breakfast of one large scrambled egg with one slice of wheat toast, a yogurt and cup of coffee comes to approximately 350 calories. Another option is a cup of instant oats cooked with water, two mini bagels with cream cheese and a glass of orange juice, amounting to a little more than 400 calories. Avoid high-fat meats such as bacon and sausage as they will greatly increase your calorie intake.
Lunch
Aim for about 500 calories at lunch. If you take sandwiches to work for lunch, choose whole-grain bread with lean meats such as turkey and chicken. A turkey salad sandwich with skimmed cheese and light mayonnaise amounts to less than 400 calories, leaving you room for fruit or small serving of potato chips. If you eat out, look for light options. Many restaurants offer lighter meals for lunch with smaller portions and calories listed. Even if your friends drag you to McDonalds during your break, there are low-calorie options. The Premium Bacon Ranch Salad with Grilled Chicken is just 260 calories, leaving you free to eat a 160 calorie Fruit 'n Yogurt Parfait and to steal a few fries from your friends without feeling guilty.
Dinner
There are many meals that you can create at home that are enjoyable but contain 500 calories or less. Center your meals around carbohydrates such as brown rice, potatoes and pasta. Include vegetables and lean meats in order to get the right balance of protein, carbohydrates and fats. A meal of salmon with baked potato and asparagus amounts to less than 500 calories. Another low-calorie meal option is grilled steak with rice and peppers. One key to low-calorie meals is avoiding the high calorie sides such as french fries and loaded mash potatoes.
Snacks
Snacking is an area in which many people consume far too many calories. If you allow yourself to become very hungry, you are likely to grab the first thing available, often a chocolate bar or chips. Prepare your snacks ahead of time. Low-calorie snacks include fruit such as grapes, dried apricots or apples. Other options are hard boiled eggs, yogurts and cereal bars, all of which contain under 100 calories. If you have a sweet tooth, choose or create lower calorie desserts such as berries with low-fat frozen yogurt or fruit sorbets.
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