How to Create a Healthy, Low Calorie Diet that Works

I have never understood how to actually lose weight from changing up my eating until I started counting calories. Before I started counting calories, I hated calorie counters (those that count every calorie they consume). I assumed they were all skinny obsessed, gym rats. And for that, I apologize truly. But since, calorie counting has become the way for me on my weight loss journey. I have no intentions of calorie counting for the rest of my life, but I certainly will as I work to get to my target weight.

I've always eaten pretty healthy, but don't get me wrong. I have my pizza eating, burger shoving, chocolate licking days. I am human after all.

Wrong Choices

One of the major mistakes I've made trying to lose weight was eating too much processed food, and foods too high in calories. Even the Lean Cuisines and Healthy Choices have to be taken into consideration. They are high in not only calories, but sodium as well which makes water retention a problem, and they still manage to leave you hungry an hour later. Also drinking calories blows caloric budges without even realizing it.

Right Choices

In order to eat a low calorie diet for weight loss, keep the processed foods to a minimum. Eat foods low in calories such as fruit, vegetables and lean meat. I could not survive without snacks. Count your stars, because we don't skip snack time. Fill up on fruits and veggies, and for guilty pleasures, try Weight Watches Toffee Ice Cream. Each one is only 100 calories, and you get a good source of calcium.

As far as drinks, don't forget those calories count, so make water your new BFF. Water has several benefits such as making you feel fuller and flushing toxins from your system.

Listed below is an example menu that I use regularly to keep my calories low. If followed correctly, you can potentially shave 500 - 1,000, or more calories from your intake to help lose weight. Of course with exercise you should consume more calories in order to properly supply nutrients to your body.

Example Recipe for a Full Day

Breakfast

Special K Strawberry Cereal Bar - 90 Calories

1 Cup of Light Chocolate Soy Milk - 90 Calories

Lunch

3 oz Grilled Salmon - 155 Calories

2 Cups of Lettuce - 20 Calories

1/8 Cup Carrots - 7 Calories

1/8 Cup Tomatoes - 4 Calories

2 Tbsp Vinaigrette Light Salad Dressing - 45 Calories

1 Tbsp Turkey Bacon Bits - 25 Calories

Dinner

2 Cups of Lettuce - 20 Calories

1/8 Cup Carrots - 7 Calories

1/8 Cup Tomatoes - 4 Calories

2 Tbsp Vinaigrette Light Salad Dressing - 45 Calories

1 Tbsp Turkey Bacon Bits - 25 Calories

15 Grilled Shrimp (Small) - 20 Calories

1 Serving Bird's Eye Veggie in Cheese Sauce Steamer - 50 Calories

Snacks

1 Cup of Grapes - 60 Calories

1 Orange - 70 Calories

Medium Banana - 105 Calories

Weight Watcher's Toffee Ice Cream - 100 Calories

Additional Tips

The lunch and dinner menu can be altered by switching up the vegetables and meats. Green Giant and Bird's Eye have a variety of options. And with the meats, you can substitute the shrimp and salmon, with a variety of fish, turkey cutlets and grilled chicken.

Be sure to consult with your physician before beginning this or any new diet or exercise program for weight loss.