Diet with Low-Calorie Diet

Low-Calorie Diet

 

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1 - Learn to love fruit. Fruit helps to satisfy your sweet tooth thanks to its natural sugars. It also contains fiber to help you feel full quickly. Try some of these tips to introduce more fruit into your diet:
Choose fruit that's in season. When you eat apples in the fall, for instance, or cherries in late summer, you are eating fruit at the peak of its flavor. It's going to be a much more satisfying experience.
Eat freshly cut fruits like melons or pineapple chunks as snacks (they're delicious) .
Keep a bowl filled with fruit on your kitchen counter or in your refrigerator. Also, keep dried fruit and fruit canned in water on hand in case your fresh produce goes bad.
Prepare a large fruit salad containing mostly berries as well as other fruit that won't go bad quickly, like pineapples or orange chunks. Toss in some walnuts and refrigerate the fruit salad for up to a week. Grab a cupful for breakfast or eat it as a dessert.
2 - Eat vegetables for nutrition and to help you fill up more quickly. When you make your lunch or dinner plate contain at least 50 percent vegetables, you can have other richer dishes on your plate in smaller portions. Add veggies to your plate by following some of these suggestions:
Enjoy vegetables that contain potassium. Vegetables like sweet potatoes, spinach and lentils will ensure that you get the potassium that you need.
Use vegetables as a main dish. For example, make a stir-fry or a hearty salad and add just a few ounces of cooked chicken, salmon or almonds.
If you have a habit of eating out of boredom.Try chewing sugar free gum.
Eat crunchy vegetables as snacks. Cut up celery, carrots, peppers, broccoli or cauliflower and dip them in a light salad dressing or hummus.
Take advantage of frozen vegetables. They cook quickly in the microwave when you're in a hurry to fix dinner.
3 - Learn to eat whole grains instead of refined foods.
Substitute whole-grain foods for refined carbohydrates. Try whole wheat bread, whole wheat pasta or brown rice.
Substitute whole wheat flour or oat flour into pancakes or baked goods. You might need to add additional leavening ingredients, like wheat gluten.
Swap whole grains into traditional mixed dishes. For example, put barley in your soup instead of rice or try a pilaf with barley, wild rice or brown rice.
4 - Choose protein wisely.
Select lean cuts of beef or extra-lean ground beef.
Try chicken breasts. If you use different cuts of chicken, then remove the skin.
Skip the fatty deli meats like bologna and salami. Choose lean turkey or roast beef as a replacement.
Vegetarians can get plenty of protein from soy, nuts, beans and seeds.
5 - Eat low-fat dairy products including low-fat cheeses and nonfat yogurt.
6 - Consume healthy oils. If you cook with oil, use a teaspoon of a healthy oil such as olive oil or canola oil. Or instead of adding oil for flavor, add spices or vinegar.
7 - Make a meal plan, and stick to it. That can really help you know how many calories you consume and compare them to how many calories you burn. It can also help prevent extra snacking. Be realistic. If you like to eat out a lot, don't try to totally eliminate eating out. Instead, plan on eating home-cooked meals six days a week. These home cooked meals should be balanced, with adequate fruit, vegetable, dairy, etc. Vegetable based dishes, as well as dishes with lean meat, grilled or baked food, and organic food are normally healthy. Do plan to consume snacks but try to make them healthy, for example, fresh vegetables with guacamole, or oatmeal. Cut out high calorie dressings or sauces. Promise yourself that if you can follow this for six weeks and exercise (if that is one of your goals), you will treat yourself to a restaurant meal one day of the week.
8 - Eat only naturally-occurring carbohydrates instead of processed carbohydrates. Appropriate choices include carbohydrates that occur naturally in in fruit, vegetables, milk, nuts, whole grains, seeds and legumes. Avoid processed foods, like white bread, semolina pasta or crackers, or processed sweets like candy bars or sugary vegetables
9 - Know the risks of living low-carb. If you stay on a low-carb diet long-term, you could increase your risk for heart disease and bowel cancer because you'll be eating so many products made from fat and animal tissue. Other less serious risks include:
        Headache
        Dizziness
        Weakness
        Fatigue and poor concentration
        Constipation
        Bad breath
Source : Wiki

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