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How to Design a Low Calorie Diet Plan

To lose weight, you need to burn more calories than you take in. No matter how much exercise you do, you need to reduce calories to be successful. Following a good diet plan is the key to your success but how do you design your own low calorie diet plan? Here are 5 steps to customize your personal low calorie diet plan.

1. Calculate your daily calorie intake to lose weight – Before you start dieting, you must first figure out how many calories you need to lose weight. A good goal is to aim for 1 to 2 pounds per week without any starvation or crash dieting. Build your plan around the healthy foods you love. Most women with an inactive lifestyle burn around 2000 calories per day while the average man burns around 2500 calories per day. To lose 1 to 2 pounds per week, you need to reduce your daily calorie intake by 500 to 700 calories. Calorie intake for women is between 1200 to 1400 calories. Men should consume 1600 to 1900 calories per day. This is roughly a 30% to 40% calorie reduction that will burn fat and gain weight without you depriving yourself.

2. Write down the healthy foods you eat regularly – By looking at the foods you like to eat on paper, you’ll have an easier time developing your meal plan. First let’s talk about the foods you should avoid or cut down more. Foods that raise your sugar levels cause your body to secrete extra insulin. Too much insulin makes it harder for your body to burn fat. Insulin is needed to convert glucose into energy. Foods that increase sugar levels include sugary sweets, starchy foods such as white potatoes, white rice and white flour products including bread, pasta and crackers.

Instead of starchy foods, eat plenty of vegetables, especially leafy greens that are low in sugar and high in nutrients. Lean meat combined with one or two vegetables is ideal. For lunch, you can add vegetables and lean meat to a can of soup to make a low-calorie, low-fat meal. Beans, whole grains, brown rice, nuts (limit to 1 serving) are foods you can include in your diet. Avoid fruits high in sugar such as bananas and watermelons and stick to low sugar fruits such as oranges, tangerines, berries and kiwis.

3. Write Five Small Meals a Day- After reviewing your list of healthy foods you are now ready to write your meal plan which includes five small meals each day. Organize the foods you wrote down in the previous step into an easy-to-follow diet plan. Keep your meal plan simple with foods that are easy to prepare. Use Tupperware to store food you take to work. Advance planning is key to successful weight loss. Lay out your meal plan for each day of the week on paper. Start with breakfast and then a small snack several hours later. Include lunch with a light breakfast and then dinner. Now you have five small meals.

4. Buy an Inexpensive Calorie Counter – You need to know the calorie value of the foods you put on your meal plan so you can stay within your calorie limit. A calorie counter book helps you attach a calorie value next to each food you choose in your meal plan.

5. Check your plan for sensibility – Your plan should include five small meals a day with each food item having a caloric value. Now ask yourself, can you live with this and will it be easy for you to follow this plan. Most of your prep should be at home, where you can put your lunch in a Tupperware bowl to take to work for convenience.

You just designed your own personal diet plan. Plan to include the foods you love on a familiar schedule. If you follow all five steps, your plan will stay within your calorie limit and be sensible to follow. Most people fail at dieting because they have no plan. You will always need to make adjustments to improve your plan. The more you learn about yourself and your eating habits, the better you can improve your plan.

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