Losing weight through dieting is a challenge. You need to eat enough to maintain health, while at the same time creating a calorie deficit to lose fat. Eating healthy is further challenged by convenience and junk foods that tempt you to indulge. Even choosing a diet plan is tough. Many are potentially risky because they limit calories or important food groups. The very best diet is one that offers the right number of calories and nutrition and includes foods from all food groups.
Count Calories
Ultimately, developing a meal plan requires an understanding of calories. Eating too many calories, even those in healthy foods, will result in weight gain. To lose weight, you need to create a calorie deficit by eating fewer calories than you burn. Today, people consume 50 to 150 calories more per meal than they did in 1950, according to Meals Matter. Eating 50 too many calories per meal can lead to gaining 1 lb. of weight every 24 days. That's more than 12 lbs a year. When planing your meals, pay attention to portion size and make low-calorie food choices such as lean meat and low-fat or fat-free dairy. Women should eat approximately 1,800 calories and men 2,200 calories per day, more if they are physically active.
Breakfast
Studies show that skipping breakfast leads to overeating and weight gain. There is truth to the statement that breakfast is the most important meal of the day. It revs up the metabolism after a night of fasting. Breakfasts with protein and whole grain provide needed energy for the morning and ward off late-morning hunger. An omelet with vegetables offers protein, vitamins and fiber. Plain oatmeal with raisins or fruit, and a glass of low-fat or fat free milk is another option. If you are low on time in the morning, a peanut butter and jelly sandwich with natural peanut butter and real-fruit jelly on whole wheat bread is a fast, high-protein breakfast. Fruit smoothies with low-fat yogurt and milk and your favorite fruit are fast and tasty in the morning, as well.
Lunch
One of the problems with lunch is that it can lead to fatigue in the afternoon. To avoid the afternoon slump, choose a light lunch such as salad with a variety of vegetables and low-fat dressing. Add protein to your salad with lean meat such as turkey or low-fat cheese. Other healthy lunch options include vegetable soup with a glass of milk and whole grain roll. Or, have a sandwich on whole grain bread, such as rye.
Dinner
Similar to breakfast and lunch options, dinners should include all food groups. Fish is lean and offers omega 3 fatty acids for heart health. Stir fry with lean beef or chicken and vegetables provides protein, fiber and vitamins. Add a whole grain tortilla for additional fiber and nutrients. Many diets suggest that you should avoid pasta; however, whole grain pasta with a red sauce is a healthy option. Even pizza made with whole grain flour, low-fat cheese and vegetables is allowed on a diet.
Snacks and Sweets
One of the biggest challenges with dieting is feeling hungry and deprived. Diet experts now recommend that you snack between meals to ward off hunger and even have a small dessert to avoid feeling deprived. Avoid snacks with refined carbs and sugar such as potato chips. Instead, choose healthy options such as almonds, unbuttered popcorn or a fruit smoothie. To satisfy your sweet-tooth, eat low-fat and low-sugar treats such as frozen yogurt or dark chocolate. Try to limit your snacks and sweets to 150 calories.
Plan a Variety
Boredom is another issue with dieting. Often, dieters get stuck eating the same meals day after day. Learn to mix and match your meals by keeping a list of healthy foods and food options for lean proteins, whole grains and snacks. Lean proteins include eggs, turkey, chicken, beans and low-fat dairy. You can find whole grains in bread, pasta, bagels, oatmeal and tortillas. As you get ready for the week, make a plan for each meal and snack by choosing foods from your food lists. By making a plan and using a variety of meal options, you can diet for 30 days and never eat the same meal twice.
References
- MayoClinic.com: Counting Calories: Get Back to Weight-Loss Basics
- Meals Matter: Portion Distortion: Serving Sizes Are Growing
- American Heart Association: Know How Many Calories You Should Eat
- American Council on Exercise: Don't Skip Breakfast to Cut Calories
- MayoClinic.com: Healthy Breakfast: Quick, Flexible Options to Grab at Home; Feb. 10, 2011
- MayoClinic.com: Snacks: How They Fit Into Your Weight Loss Plan
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