A low-calorie plan, regardless of the ratio of proteins, fat and carbohydrates, is an effective weight-loss strategy, according to a February 26, 2009 study published in the "New England Journal of Medicine." Limiting entire food groups or over-restricting calories will likely backfire in the long-run and potentially lead to nutrient deficiencies. A balanced low-calorie plan includes a variety of foods from all the major food groups.
Calories
A low-calorie diet generally contains between 1,200 and 1,800 calories per day. The exact number of calories you need to lose weight depends on your age, gender, daily activity level and size. The more active you are, the more calories you can eat and still lose weight. Women should consume a minimum of 1,200 calories per day and men a minimum of 1,500 calories, unless under the direct supervision of a medical professional. Going too low in calories can cause your body to slow down basic metabolic processes, meaning your weight loss will happen more slowly or stall altogether. It can also lead to dieting frustration and extreme hunger that only results in binging.
Food Choices
A balanced nutrition plan includes whole grains, low-fat dairy, lean proteins, vegetables, fruits and plant oils. Whole grains, such as brown rice, oatmeal and whole-wheat bread offer B-vitamins and fiber. Low-fat dairy includes skim milk, plain yogurt and cottage cheese and is a source of calcium, protein and potassium. Focus on beans, poultry breast, white fish, extra lean cuts of beef, egg whites and tofu to get your protein needs. Fresh, whole fruits and vegetables are the best choices because they offer antioxidants, vitamins, minerals and fiber in a complete package. Plant oils are available pressed, as in olive or safflower, or in foods such as nuts and avocados. These unsaturated fats do not contribute to heart disease.
Servings
A balanced diet plan, according to the U.S. Department of Agriculture Food Guide Pyramid, includes at least six 1-oz. servings of grains, 3 cups of milk, 5 oz. of protein, 2 cups of vegetables and 1 1/2 cups of fruit. Fats should comprise a minimum of 20 percent of your calories to support hormone production, cell-wall structure and vitamin absorption.
Sample Plan
A diet plan with 1,600 calories per day and balanced nutrition could begin with a whole-wheat English muffin topped with 1 tbsp. of peanut butter and a sliced banana. Have a glass of skim milk on the side. For lunch, have a sandwich made with 2 oz. of lean roast beef, 1 oz. of Swiss cheese, mustard and a sliced tomato on two slices of rye toast. Include a cup of red pepper strips on the side with a cup of plain non-fat yogurt and 1/2 cup sliced strawberries. At dinner, enjoy 1 cup of cooked whole-wheat pasta mixed with 1/2 cup of white beans and 2 cups of baby spinach, wilted. Top with 1/2 oz. of shredded parmesan. Snacking between meals helps keep hunger at bay. Go for 12 almonds with a low-fat string cheese for one snack and later, have 1/4 cup of hummus with 1 cup baby carrots.
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