Diet plays a critical role in weight loss. Although physical activity provides many health benefits, it cannot make up for poor diet choices. Healthy weight loss for most individuals occurs with 1/2 to 2 lbs. a week. A pound of body weight is equivalent to 3,500 calories, so to achieve this, you must create a calorie deficit of between 250 and 1,000 calories per day. A healthy meal plan, along with exercise, creates this deficit. Employ some simple strategies and easy to follow meal ideas and eat your way to a slimmer you.
General Strategies
Employ the five following strategies to all of your meals:
1. Eat frequently: Five or six minimeals might sound like a lot, but keep them reasonably sized, and you will stoke your metabolic fire constantly and ward off binges due to hunger. Try not to go more than four hours without eating something.
2. Eat at least 1,200 calories a day. Too few calories diminishes energy levels and results in less movement to burn calories during the day. In addition, if you slash calories too much, your body burns existing muscle, rather than body fat. Finally, your body will go into starvation mode and will try its best to hold onto your fat reserves.
3. Have a little protein with every meal. Protein adds substance to your meals and takes longer to digest, so it keeps you feeling full longer. In addition, if you are strength training in addition to your dieting efforts, protein supports the development of lean body mass. Aim for between 8 and 25 g per meal.
4. Keep healthy snacks handy. If you find yourself hungry, have something in your bag or car that you can snack on without blowing your meal plans. An ounce of nuts, piece of fruit or some soy chips are all great options.
5. Keep a Food Diary. You can double your weight loss efforts by writing down your meals, reports a study coordinated by the Kaiser Permanente Center for Health Research in Portland and published in the August 2008 issue of the American Journal of Preventive Medicine. It doesn't have to be fancy--post-it notes, comments in your calendar or a formal online program all count as a food diary.
Breakfast--The Most Important Meal of the Day
Aim for 300-400 calories for breakfast. Breakfast sets a good diet tone for the day. It also prevents you from becoming so hungry that you overeat and make unhealthy choices later in the day. A serving of oatmeal with 1/2-cup lowfat milk and a scrambled egg meets these calorie requirements and provides some protein. If you are short on time in the morning--a peanut butter sandwich on whole grain bread with a banana is a good option or grab a low fat yogurt and top with a handful of granola. If you find food difficult to tolerate first thing, blend up a smoothie with low fat milk, bananas, a bit of honey and whey protein powder. Think outside the realm of "normal" breakfast foods--if a turkey sandwich or last night's leftovers sound good, eat them. Just don't skip this meal.
Snacks
Eat one or two 150-calorie snacks to help keep you satisfied between meals. Protein should still be a component of your snacks so as to keep your hunger pangs at bay. A tablespoon of peanut or almond butter with several celery sticks, an apple with an ounce of cheese, a handful of walnuts with a pear, a turkey wrapped in a small flour tortilla with mustard and tomato, and cottage cheese with a couple tablespoons of raisins all make excellent choices.
Lunch and Dinner
Focus your lunch and dinner on fresh vegetables with 3 to 4 oz. of lean protein and a serving of whole grains. A sandwich on whole grain bread made with lean turkey, lettuce and tomato is a classic option. Enjoy it with carrot sticks and an apple for dessert. Soup can be warming and filling--try lentil or other bean varieties for the protein and enjoy with a whole grain roll and a low fat, low sugar yogurt for dessert. Grilled or broiled salmon, flank steak and chicken make great dinner entrees. Enjoy with a small sweet potato and a large green salad. You can also roast a giant batch of vegetables--try zucchini, yellow squash, mushrooms, cauliflower, eggplant and tomatoes--with a spritz of olive oil and Italian seasonings in a 400 degree oven until brown and caramelized. Keep these in your fridge to reheat and serve with your evening meals. Browse cooking magazines, particularly those that emphasize healthy eating, for more ideas. The idea of protein and vegetables can easily be translated to a restaurant--ask for meats with no sauce and skip pasta dishes. Ask for large dinner salads with dressing on the side.
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