Although weight loss can be a challenge, finding low-calorie meals that you like can help you reduce your weight in an efficient manner. While many diets recommend restricting carbohydrates, fats or other nutrients, you don't have to give up your favorite foods to lose weight, you merely need to create a calorie deficit; burning 3,500 calories more than you consume will result in the loss of 1 lb. of weight.
Breakfast
Many breakfast options, such as bagels, doughnuts and croissants, are high in calories and fat. However, making scrambled eggs with turkey bacon can provide a low-calorie, low-carbohydrate meal that may aid in quick weight loss; research from the February 2006 issue of "Archives of Internal Medicine" suggests that low-carbohydrate diets can produce faster weight loss than diets higher in carbohydrates. Two scrambled eggs with three strips of turkey bacon provides 230 calories, with 32 g of protein, 9.5 g of fat and just 1 g of carbohydrates.
Lunch
Many standard lunches, such as submarine sandwiches and burritos, are high in calories and not conducive to weight loss. However, pairing a high-protein wrap with lean meat can make a low-calorie, high-protein meal. Research from the May 2004 edition of the "Journal of the American College of Nutrition" indicates that high-protein diets are more beneficial for weight and fat loss than lower protein diets. Eating a high-protein wrap with 112 g of shaved deli ham would provide 25 g of protein with 200 calories and 8 g of fiber. Fiber can also aid in weight loss, as it helps keep you feeling full for longer.
Dinner
Dinner is often high in calories, but there are many low-calorie options. You can eat a 3 oz. piece of salmon and 4 oz. of steamed spinach for 152 calories, or less than 8 percent of the daily suggested intake of 2,000 calories. This meal provides 20 g of protein, with 6 g of carbohydrates, 5 g of fat and 3 g of fiber. Salmon is a primary source of omega-3 fatty acids, a type of fat that may help you improve your body composition. According to research from the October 2010 issue of the "Journal of the International Society of Sports Nutrition," a diet rich omega-3 fatty acids can enhance weight loss.
Snack
Although many convenient snacks, such as potato chips and candy bars, are high in calories, you can find a low-calorie boost between meals to enhance your weight loss. In this case, beef jerky can be a snack to accelerate your weight loss, as it is low in calories -- a 1 oz. serving contains 80 calories -- and is rich in protein, with 15 g, and low in carbohydrates, with 3 g.
References
- PubMed Health; Tips for Losing Weight; October 2009
- "Archives of Internal Medicine"; Effects of Low-Carbohydate vs. Low-Fat Diets on Weight Loss and Cardiovascular Risk Factors: A Meta-Analysis of Randomized Controlled Trials; A.J. Nordmann, et al.; February 2006
- LIVESTRONG.COM MyPlate: Calories in Uncured Turkey Bacon (Trader Joe's)
- LIVESTRONG.COM MyPlate: Calories in Scrambled Eggs
- "Journal of the American College of Nutrition"; The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review; T.L. Halton, et al.; May 2004
- "Journal of the International Society of Sports Nutrition"; Effects of Supplemental Fish Oil on Resting Metabolic Rate, Body Composition, and Salivary Cortisol in Healthy Adults; E.E. Noreen, et al.; October 2010
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