To lose weight effectively you typically must alter your diet and reduce your caloric intake. Although many people want to lose weight as quick as possible, optimum weight loss is more gradual at a pace of 1 to 2 lbs. per week, according to the American Dietetic Association. A more rapid weight loss could lead to failed attempts at maintaining your new body weight.
Basics
Your optimum weight loss menu depends on your current caloric intake. By reducing your daily caloric intake by 500 to 1,000 calories per day, you should be able to achieve a 1 to 2 Ib. per week weight loss. Or you could combine calorie reduction with increased physical activity to achieve the same caloric deficit. During weight loss, Medline Plus cautions women not to drop below 1,200 calories per day and men to avoid consuming less than 1,500 calories per day unless under supervision of a qualified health care provider.
1,200-Calorie Menu
The following sample 1,200-calorie weight loss menu uses the U.S. Department of Agriculture's (USDA) 1,200-calorie healthy sample meal plan. Breakfast: 1/2 cup of fruit juice, 1 cup of cold cereal and 1 cup of low-fat milk. Lunch: 2 cups of salad greens, 1 oz. of croutons, 2 oz. of grilled or baked chicken breast and 2 tbsp. of salad dressing. Dinner: one half of a whole wheat English muffin topped with tomato sauce, 1 oz. of turkey pepperoni, one-half to 1 oz. of low-fat cheese, 1/2 cup of cooked vegetables and 1 tsp. of olive or canola oil. Morning snack: 1 cup of low-fat yogurt and 1/2 cup of fruit. Afternoon snack: 1 oz. of pretzels and 1/2 oz. of nuts or seeds.
1,400-Calorie Menu
The following sample 1,400-calorie weight loss menu uses the USDA's 1,400-calorie healthy sample meal plan. Breakfast: 1/2 cup of fruit juice, 1 cup of cold cereal and 1 cup of low-fat milk. Lunch: 2 cups of salad greens, 1 oz. of croutons, one small bread stick, 2 oz. of grilled or baked chicken breast, 2 tbsp. of salad dressing and one small piece of fruit. Dinner: 1/2 cup of brown rice, 2 oz. of grilled salmon, 2 tsp. of olive or canola oil, 1/2 cup of low-fat milk or 1/2 oz. of low-fat cheese and 1/2 cup of cooked vegetables. Morning snack: 1 cup of low-fat yogurt and 1/2 cup of fruit. Afternoon snack: 1 oz. of pretzels and 1/2 oz. of nuts or seeds.
1,600-Calorie Menu
The following sample 1,600-calorie weight loss menu uses the USDA's 1,600-calorie healthy sample meal plan. Breakfast: 1/2 cup of fruit juice, 1 cup of cold cereal, 1 cup of low-fat milk, 1 egg and 1 tsp. of olive or canola oil. Lunch: 2 cups of salad greens, 1 oz. of croutons, one small bread stick, 2 oz. of grilled or baked chicken breast, 2 tbsp. of salad dressing and one small piece of fruit. Dinner: 1/2 cup of brown rice, 2 oz. of grilled salmon, 2 tsp. of olive or canola oil, 1 cup of low-fat milk or 1.5 oz. of low-fat cheese and 1/2 cup of cooked vegetables. Morning snack: 1 cup of low-fat yogurt and 1/2 cup of fruit. Afternoon snack: 1 oz. of pretzels and 1/2 oz. of nuts or seeds and 1/2 cup of tomato juice.
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