Regardless of what type of diet you follow, reducing your calorie intake elicits weight loss. In a February 26 , 2009 issue of "The New England Journal of Medicine," Harvard researchers published a study comparing diets with varying ratios of carbohydrates, proteins and fats. Rather than finding that a high protein or low fat diet was the key to weight loss, they found that any of these diets worked, as long as the dieters ate fewer calories than they burned. A 1,300-calorie diet represents a low-calorie plan for most people, so you can choose a diet that works best for your lifestyle and tastes.
Low-Carb
A low-carbohydrate diet limits you intake of grains, sugars, some fruits and vegetables and breads to between 50 and 150 g per day. Some very strict versions of this plan allow for even fewer carbohydrates daily. A 1,300-calorie low-carb plan might begin with a breakfast of two scrambled eggs with spinach and 1 oz. of feta cheese. Have 1/2 cup of fresh raspberries on the side. A low-carb, calorie-controlled lunch might include 3 cups of romaine lettuce with 5 oz. of roasted chicken breast, 10 radishes, 1/2 cup of chopped cucumber, 2 tbsp. of bacon bits and a dressing made with 1 tbsp. of lemon juice and 1 tbsp. of olive oil. At dinner, grill 4 oz. of salmon and have with 1/4 cup of brown rice and 2 cups of steamed cauliflower and broccoli. A snack of 14 walnut halves could fit between lunch and dinner, or another time that you go more than four hours between meals.
Vegetarian
A vegetarian diet excludes all meat products including fish and chicken. Lacto-ovo vegetarians still consume dairy and eggs, while vegans consume no animal products whatsoever. A lacto-ovo plan for weight loss might begin with a breakfast consisting of 1 1/2 cups of low-fat cottage cheese, 1 cup of chopped pineapple and ½ oz. of toasted pecans. At lunch, make a salad with 1 cup of whole grain penne, 3 oz. of cubed, baked tofu, 1/2 cup of cooked broccoli florets and 1/2 cup of orange segments. Dress with 1 tsp. of olive oil mixed with 1 tsp. of honey, 1 tsp. of rice wine vinegar and 1 tsp. of orange juice. For dinner, enjoy tacos made with 2 corn tortillas, 1/2 cup of pinto beans stewed with a minced garlic clove and 1 tbsp. of chopped onion, 1/4 cup of mashed avocado and 1/4 cup of salsa. For your snack, have a cup of skim milk with a fresh peach.
Low-Fat
A low-fat diet plan limits your intake of fat calories to between 20 and 30 percent of daily calories, or between 28 and 43 g on a 1,300-calorie plan. Start a 1,300-calorie plan with 28 g of fat with 1/3 cup of dry oatmeal cooked in 1 cup skim milk with 1 cup fresh blueberries. At lunch, create a salad with 4 cups of baby spinach, 4 oz. of steamed shrimp, 4 oz. of mandarin oranges and 1 tbsp. of toasted sesame seeds. Dress the salad with a mixture of 1 tsp. sesame oil, a splash of soy sauce and 1 tsp. of orange juice; have an apple for dessert. Between lunch and dinner, enjoy a snack of 1 cup of plain, low-fat yogurt with 1 medium kiwi fruit. For dinner, have 1 cup of cooked quinoa mixed with three, diced roma tomatoes, 1/2 cup of roasted chicken breast, 1 tsp. of olive oil, lime juice and chopped cilantro.
Mediterranean
A Mediterranean plan focuses on foods eaten by people who live along the Mediterranean Sea. The diet features a lot of grains, fresh vegetables, fish, nuts, seeds, olive oil and potatoes. Breakfast might start with 1 cup of a fruit salad with four scrambled egg whites and a slice of whole-grain toast topped with 1 tsp. almond butter. At lunch, have a salad made with 1 cup cold, boiled green beans, 3 oz. of water-packed tuna, 8 kalamata olives and a sliced tomato. Have a whole wheat roll on the side and dress with lemon juice mixed with 1 1/2 tsp. of olive oil. For dinner, broil 3 oz. of cod and have with 1 cup of roasted new potatoes mixed with 2 tsp. of olive oil and fresh rosemary. Steam 10 asparagus spears for a side dish. For a snack, enjoy 1 oz. of part-skim mozzarella tossed with fresh basil, 1 tsp. of olive oil, 10 halved cherry tomatoes and 1 cup of grilled eggplant.
References
- "New England Journal of Medicine"; Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates; Frank M. Sacks, M.D. et al; February 26, 2009
- Every Diet: Low Fat and Very Low Fat Diets
- MayoClinic.com; Low-Carb Diet; May 1, 2010
- Oldways: The Oldways Mediterranean Diet Pyramid
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