Starting a Low Calorie Diet

This is a phrase that inspires fear in many people. The sacrifice, the constant hunger, the discipline required in maintaining a low calorie diet. It’s a lot of work, a lot of effort, and not tremendously appealing, despite the potential rewards.

A low calorie diet doesn’t mean you have to suffer! There are any number of options available that will leave you both happy and fulfilled.  

Low Calorie Diet Options

There are numerous options available to you for your low calorie diet. Gone are the days of tasteless rice crackers and undesirable vegetables! You can still find plenty of foods that will make you feel full and will keep your calorie count low.

Let’s start by looking at foods under 40 calories. This includes a ton of vegetables, such as arugula, broccoli, cabbage, mushrooms, turnips, carrots, peppers, onions and more. Numerous fruits are under 40 calories, such as grapefruit, berries, pumpkins, lemons and limes.  Additionally, clear broths such as chicken, Miso, beef, seafood and vegetable are under 40 calories. This, however, provides you with an excellent base for a low-calorie soup.

I know that nobody can live on fruits, vegetables and broth alone. A great deal of what needs to be taken into consideration is portions, as well as the actual foods you are consuming. Most of these suggestions are easier to implement when you are home and cooking your own meal, but some are easy to apply when you go out to eat as well.

Be wary of the size of your portions; in particular things like meat and other fatty foods. This is actually somewhat easier than most people realize. It doesn’t take a scale to recognize the difference between a healthy portion and an oversize one. For example, three ounces of a cooked meat are about the size of a credit-card case. That may not seem like much, but that is a low-calorie portion.

There are ways to trick the mind into feeling more satisfaction from a low calorie diet. Serve your meal on a plate that fits the portions, rather than using a large plate which is tempting to fill up. If it’s a family setting, don’t leave out the serving trays, dishes and bowls. Why put that temptation right there if you don’t need to?

One tasty option for working with a low calorie diet is to substitute heavier, higher-calorie items with lower-calorie options. For example, substitute butter or vegetable oil with two tablespoon of olive oil; Greek yogurt in place of sour cream.  

Much of this is far easier to control when you are the one preparing your meal. How do you keep a low calorie diet when you dine out? Be smart when you are ordering. Look for simple dishes with grilled or broiled meats rather than breaded and fried. Be wary that heavily sauced dishes can be hiding calories. And while salad can be healthy, a salad loaded with pasta, meat and cheese and a cream-based dressing is not low calorie.

Before you start any diet program, it’s in your best interest to speak to a healthcare consultant.  Contact me for an appointment, so that you know your choices are healthy ones.

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