A balanced low-calorie diet supplies all your nutritional needs without exceeding your caloric limit. The food pyramid is an excellent tool to use when structuring your diet. Determine how many calories you need to consume per day and adjust the serving size accordingly. The food pyramid is based on a 2,000-calorie diet.
Step 1
Choose low-calorie foods from the "Grains" section. Always opt for whole-grain items over refined grains. Refined grains are stripped of their bran and germ, which also removes fiber, iron and many B vitamins. Fiber is extremely necessary in the passing of your food, and it also gives you the "full" feeling after eating. Choose foods like popcorn, brown rice or whole-wheat bread, which are whole grain and low in calories. Pastas, pretzels and granola are also grains but tend to be higher in calories.
Step 2
Eat unlimited amounts of dark green and leafy vegetables. Items such as broccoli, spinach, romaine lettuce, cucumbers, peppers and onions can be consumed in large amounts because they are extremely low in calories but high in nutrients and vitamins.
Step 3
Eat starchy items such as potatoes, carrots, beans and corn in moderation because they are typically higher in calories compared to other vegetables.
Step 4
Eat fruits such as watermelon, cantaloupe, blueberries and oranges. The berries are full of antioxidants and low in calories, while the others contain large amounts of water. The water will create the feeling of being "full" without adding extra calories.
Step 5
Watch the fat content in your meat. The protein content in meat is not high in calories, but some cuts of meat can be very high in fat. Choose lean-cut meats, remove the skin and trim excess fat. Grill, bake or broil your meats to avoid saturating them in oil or grease.
Step 6
Choose nonfat dairy products whenever possible, or opt for 1 to 2 percent fat content. Dairy products still have the vitamins and nutrients without the fat. These products are also lower in calories and cholesterol.
Step 7
Use nonstick cooking sprays, light margarine or light dressings instead of oils, shortening and lard. Substitute butters, oils and regular dressings with items such as honey, jam, vinegar or anything marked "light" or "diet." There is almost always a significant difference in a "light" spread or dressing as opposed to the regular one.
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