Nutritionists, doctors and scientists have long agreed that if you want to lose weight, you have to eat less and exercise. Most nutritionists say that a person who cuts their calories to 1,500 a day can lose up to 5 pounds a month. And while no diet is right for everyone, most healthy diets follow similar plans.
Food Choices
According to the United States Department of Agriculture pyramid food guide, at least a third of your diet should be whole grains and starches. Breads made of whole wheat flour, brown rice; hot cereals such as oatmeal, multigrain pretzels and crackers, rice cakes, or whole grain spaghetti are good choices. Another third of your diet must include fruits and vegetables. Whole fresh fruits and raw vegetables are the best. Canned fruits such as peaches should be packed in their own juices or light syrup. Avoid fruits that have been packed in heavy syrup. The final third of your diet should consist of meats, dairy and, in extremely limited quantities, oils, fats and sugars. No more than 4-6 ounces of meat should be consumed in a day. The best options include fish, chicken breast or lean beef. Dairy should be low or no fat. Some options include skim milk, egg whites or egg substitute, reduced fat cheddar or string cheese, low fat cottage cheese, or low fat yogurt. Good oils or fats, such as nuts, olive oil or flax, should be used sparingly in cooking. Sugars should be saved for a special treat.
Portion Sizes
The key to keeping your diet under 1,500 calories lies in portion sizes. This is the theory behind the diets that call for you to visibly divide your plate. According to proponents of this type of diet, half your plate should be filled with healthy fruits and vegetables, one quarter should be starches and the remaining quarter should be meats and dairy. When gauging portion sizes it is easy to look at your hand for a guide. Your closed fist is about the correct size for a portion of carbohydrates, while a portion of meat should be equal to the size of a deck of cards or the palm of your hand. A half a cup of canned or a whole cup of fresh fruits or veggies is equal to a portion size.
Sample Meal Plans
You should consume 5-6 meals and snacks per day so that you don't become hungry. For breakfast, a good meal choice is a cup of milk and a bowl of hot oatmeal served with a banana or raisins. For lunch, try an egg salad made with boiled egg whites, cottage cheese and Dijon mustard served with multigrain crackers. For dinner, wrap fish, lemon pepper spices, fresh lemon wedges, bell pepper, carrot and celery slices into a packet of foil and broil. Serve with a salad that uses lemon juice instead of dressing. Snacks can include yogurt, bananas, celery or carrot sticks served with hummus instead of ranch dressing.
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