A reduced-calorie diet is the most effective way to lose weight, according to researchers from Harvard University. Their research, published in the "New England Journal of Medicine" on February 26, 2009, found that regardless of a diet's composition of fats, protein or carbohydrates, dieters following a low-calorie diet succeeded in losing weight. In theory, following a reduced-calorie diet is easy. In practice, however, dieters fight feelings of deprivation and hunger. Weighing and measuring food to count calories is inconvenient and cumbersome, but there are ways to follow a reduced calorie diet without becoming frustrated.
Breakfast
Skipping breakfast is not an option, as it is a key success factor in weight loss as reported by participants in the National Weight Control Registry---a group of over 5,000 individuals who have successfully lost an average of 66 lbs. and kept it off for at least 5 years. To follow a reduced-calorie diet, choose a serving of old-fashioned oatmeal with fresh berries, a teaspoon of honey and a drizzle of low-fat milk rather than calorie-dense granola. Eggs help keep you full, but instead of whole eggs, try scrambling one whole egg with 2 egg whites and serve it with a whole wheat English muffin and 100 percent fruit preserves. Swap lean Canadian bacon for sausage. Satisfy a sweet tooth with a ripe banana or sugar free yogurt.
Lunch
Carry your lunch to work, as restaurants' over-sized portions and generous use of butter and oil make it challenging to stick to a reduced-calorie diet. If you must eat out, make careful selections. At Italian restaurants, choose pasta marinara with a green salad. Chicken or vegetable fajitas, sans tortillas, cheese and sour cream, make a reduced calorie option at Mexican. A broth-based soup and turkey sandwich keeps calories under control at a deli. If you are bored by a the prescribed turkey sandwich on whole grain bread, use smoked salmon and light cream cheese on a small multi-grain bagel or hummus, spinach and tomatoes in a pita. Chop celery, apples, and a sprinkling of chopped, toasted walnuts and eat with low-fat cottage cheese.
Snacks
Going too long between meals may lead you to over-consume calories at your next opportunity. Include 100 to 200 calorie snacks mid-morning and mid-afternoon to keep your energy levels even and your hunger at bay. Satisfy the urge to munch by selecting high volume, low calorie foods like air-popped popcorn or grapes instead of tiny servings of trail mix or raisins. Low fat dairy, like cottage cheese or string cheese, also makes a good choice as a recent study from Curtin University of Technology in Australia found that people who eat five or more servings a day while following a low-calorie diet lose more weight than people who eat three or less servings.
Dinner
An easy way to enjoy a reduced calorie dinner is to fill half your plate with steamed green vegetables or salad. Reserve the remaining half of your plate for a ½ cup serving of a carbohydrate and a serving of protein. Choose lean proteins like skinless chicken, fish and tofu instead of beef and pork which tend to be higher in calories and fat. Opt for options like brown rice, quinoa or a sweet potato as your carbohydrate---these help keep you full longer and contain fiber which keeps your system regular reducing bloating and digestive discomfort. Reduced calorie does not have to mean reduced flavor. Marinate your meats in fresh citrus juices and herbs. Sprinkle parmesan cheese over your green vegetables or lightly sauté them with a drizzle of olive oil, garlic and shallots. Cook whole grains in chicken broth or vegetable juice to add flavor. For a special dinner out, pick two of the following to keep calories in check: appetizer, cocktail, entrée and dessert.
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