When you want to lose weight, you must either reduce your daily calorie intake or significantly increase you level of exercise. Calorie requirements vary from person to person based on your age, metabolism and other factors. The average adult male should consume 2500 calories each day while the figure for the average adult woman is 2000 calories. A 1600 calorie daily diet can help you lose weight but you should not consume much less because ultra low calorie diets are not sustainable and often deprive your body of nutrients.
Breakfast
Breakfast should leave you feeling energized and ready to get through the morning so avoid fatty sausages and bacon and eat a breakfast made up of proteins, whole grains and fruit. Aim for about 400 calories at breakfast. A morning meal of one large scrambled egg, a 3/4 cup of oatmeal, a whole grain mini bagel with whipped cream cheese and a cup of orange juice contains just over 400 calories. Alternatively, enjoy a frozen waffle, one cup of mixed fruits or berries, a yogurt and a black coffee for under 400 calories.
Lunch
If you take your own sandwiches to work, use lean meats such as chicken or turkey for high amounts of protein but with low calories. Use a whole grain bread and garnish with salad and a light dressing such as light mayonnaise or a vinegarette. If you want a break from sandwiches, pack a tuna or grilled chicken salad. Both lunches will contain under 400 calories with a reasonable portion size. If you eat out for lunch, don't forget your diet. Most restaurants, including fast food restaurants, have a low calorie menu to choose from so stick to it.
Snacking
Snacking poorly can ruin even the most well thought out diet. When you allow yourself to get hungry, you might just grab the first thing you can find, often chocolate or chips. To avoid this temptation, plan your snacks ahead of time to avoid hunger. Low calorie snacks include a cup of grapes, a cereal bar, a boiled egg or 2 cups of popcorn, all of which contain fewer than 100 calories. Have a snack between breakfast and lunch and again between lunch and dinner.
Dinner
Having reached the evening eating just 1000 calories, you have 600 remaining for dinner and a dessert if you have a sweet tooth. Eating healthily at dinner time is perhaps the easiest as you have more time to prepare. You can enjoy a grilled steak with peppers and a baked potato for just over 400 calories. A meal of salmon, asparagus and a 3/4 cup of brown rice contains less than 400 calories and you could substitute grilled chicken or other fish if you choose. For dessert, try and choose a low calorie option such as fruit salad or sorbet but if you must have something richer and calorie dense, at least have a smaller portion.
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