Before choosing a low-calorie diet plan, it’s important to know how many calories you currently consume and how many you need to be eating each day. These numbers can vary depending on size, age, sex, and activity level. Weight loss does not occur without a calorie deficit, meaning that you need to burn more calories than you consume.
Another way to measure what you eat is by portion size. Instead of counting the calories of everything you eat, you can moderate what you are eating by using portion sizes. An easy way of doing this is by eating from smaller plates to ensure that you can eat less food per meal.
Foods that help with weight loss include
- Whole eggs
- Leafy greens – this includes kale and spinach
- Salmon and tuna
- Cruciferous vegetables – this includes broccoli, cauliflower, cabbage and brussel sprouts
- Chicken breast and lean meats
- Beans and legumes
- Avocado
- Nuts
- Whole grains
- Fruit
Tips for meal planning:
- Schedule time to plan: set aside 30 minutes each week to plan your meals and create a shopping list.
- Shop and cook: after planning all your healthy meals, it’s now time to go shopping.
- Post your plan: once you’ve made your plan, post it up on a wall or your fridge so you can have easy access to seeing it everyday.
- Prepare foods in advance: after dinner in the evening, lay out the foods you will eat for breakfast so they’re ready to go when you wake up. Then pack your lunch for the next day. Also do any meal prep needed for dinner so it’s easy to put together.
https://www.healthline.com/nutrition/29-healthy-snacks-for-weight-loss#TOC_TITLE_HDR_7
https://www.verywellfit.com/easy-weight-loss-meal-plans-3495471
DAR-0299 RevA