Low Calorie Diet Menu

These days, people are so calorie conscious that before buying any foodstuff they check for ingredients and calories. Those who perform vigorous exercises can enjoy a high calorie diet. Sedentary lifestyle makes you opt for a low calorie diet menu. If you can lower your daily calorie intake by 500 calories, you will be able to lose one pound per week. Men and women, both like to flaunt when they have a fabulously contoured body, the right curves at the right places!

Diet Low in Calories

A low calorie diet allows you to shed unwanted fat and lose weight. Only cutting down the number of calories may lead to vitamins and nutrients deficiency which can result in serious health complications. To avoid this, you should opt for a low calorie weight loss diet menu which includes all the food types such as proteins, carbohydrates, fiber, good fats, etc. You may come across 1000, 1500 or 1600 calorie diets; but you should opt for a balanced diet which is suitable for your lifestyle. You may incorporate zero calorie foods in your diet.

Weight loss cannot be achieved by only lowering the number of calories from the daily calorie intake, you need to burn more calories than the calories consumed. The low calorie diet plan should not affect your body metabolism or should not lead to dysfunction of any of the body systems. Sudden weight loss can result in fatigue and can affect your working capacity. Cutting down too many calories suddenly can make you leave the diet halfway. Calorie intake can vary from person to person and it depends upon age, sex, physical activity, overall physical and mental health of the person. You should keep it in mind that only a healthy diet can keep you healthy. Diet menu for women and men may vary, depending mainly upon the age, health and physical activity. You should set realistic and attainable diet goals. When on diet, you should follow the following guidelines.

• Rather than eating 2-3 meals, you should consume 4 - 6 small meals and snacks everyday.
• You should always have fresh and low-fat foods around, and for that you should plan your menu well in advance.
• Always try simple menus and don't get too caught up on specifics.
• Avoid high calorie foods, foods rich in fat, sweets, desserts, candies, pastries, processed foods, junk or fast foods, etc.
• You should opt for a high fiber diet as it maintains your digestive health.
• All types of foods such as fresh fruits, vegetables, whole grains cereals, beans, low fat versions of dairy products and meat and poultry, fish, etc. should be included in the diet.

Here is a healthy diet menu which can offer you about 1573 calories per day. But, you should slowly lower your daily calorie intake.

Sample Low Calorie Diet Menu

Time	Food Item	Quantity	Protein	Carbs.	Fats	Calories
Breakfast	Coffee	12 ounces	00.45	01.40	00.00	008.00
	Milk	1 cup	08.00	11.00	05.00	120.00
	Cream, half and half	1 tbsp	00.44	00.65	01.74	019.55
	Oatmeal-instant,maple,brn sugar Quaker	1 pack	04.50	31.50	02.10	152.00
	TOTAL	--	13.39	44.55	08.84	299.55
Morning Snack	Cottage cheese- 1%fat	1 cup	28.00	06.00	02.00	164.00
	Pineapple chunks-canned	0.5 cup	00.00	18.00	00.00	070.00
	TOTAL	--	28.00	24.00	02.00	234.00
Lunch	Bread whole wheat-slice	2	06.00	24.00	02.00	140.00
	Turkey breast	1 ounce	08.50	00.00	00.20	038.25
	Mayo	0.15 cup	00.30	08.45	11.75	137.37
	Cheddar Cheese	1cubic inch	04.26	00.15	04.15	056.36
	Tomato small	0.25	00.25	01.50	00.10	006.50
	TOTAL	--	19.31	34.10	18.20	378.48
Evening Snack	Cracker/Low Saltines	Eight	01.10	17.00	03.20	96.00
	Medium Size Apple with Peel	Half	15.00	10.60	00.00	38.00
	TOTAL	--	16.10	27.60	03.20	134.00
Dinner	Broiled halibut	5 ounces	37.50	00.00	05.00	198.75
	Mixed Frozen Boiled Vegetables	0.5 cup	02.60	11.90	00.10	054.00
	Salad	1 Small	01.30	09.50	00.40	049.00
	Steamed Rice	1 cup	06.00	62.00	00.00	164.00
	Thousand Island Reduced Cal. Kraft	2 tbsp	00.00	06.00	02.00	040.00
	White Sugar	1 tsp	00.00	04.00	00.00	015.00
	Tea	12 fl. ounces	00.00	01.00	00.00	004.00
	TOTAL	--	47.40	94.40	07.50	524.75
	GRAND TOTAL	--	124.20	224.65	39.74	1572.78

You should keep a list of low calorie foods and drinks, handy. You can plan your own diet menu, according to your liking and requirement. Don't skip meals and avoid late nights. You should eat at regular intervals of time instead of eating bulk. Increase the intake of fluids. Alcohol adds calories. You should quit smoking and stop the intake of alcoholic drinks. Then only, you would be able to reap maximum benefits of the low calorie diet menu. Regular exercise will help you burn more calories and will keep you fit and active.