Tips on How to Follow a Recipe Card Diet

A new trend emerging in the weight loss community is that of following pre-printed and personalized recipe cards that contain information on each meal's calorie count, fat content, etc. The plan offers the security of knowing that calorie limits won't be exceeded if one merely sticks to the meals, snacks and beverages listed on each card. But how can one avoid the pitfalls of such a structured diet, such as overcoming cravings and eating well when dining in restaurants? Check out the following tips on how to follow a recipe card diet for information on how to get started, and how to remain successful.

Tip #1: First determine your daily caloric need. Notice that the word "need" is used here rather than "limit." Use an online calculation tool to find out what amount of calories are needed to maintain your current weight, and subtract 250 or more from that total to find your new limit (based on your activity level and plans for exercise). Once you have a firm calorie range to shoot for each day, continue to the next steps.

Tip #2: Determine your meal and snack times. A recipe card diet requires strict adherence to low calorie meals and snacks. Knowing exactly when you will have them, at regular intervals, can help curb cravings and stress-induced binging in between.

Tip #3: Determine your between-meal waiting periods. So breakfast was pushed back an hour this morning because your child was sick and needed your undivided attention. Does that mean you still eat lunch at the same time? In case of fluctuations in your schedule such as these, go ahead and predetermine a set amount of hours to wait before having your next meal or snack. You'll be more likely to stay on track and avoid unnecessary calories.

Tip #4: Allocate your calorie limits to each meal and snack based on your specific needs. For example, you may feel the need to consume more calories at lunch than at dinner, or you may prefer several small meals a day that vary in calories based on your energy level. Only you know what time of day demands the most calories, what demands the lease, and what time you're most likely to fall prey to cravings. Divide your calories for each meal and snack accordingly.

Tip #5: Create recipes for each meal, snack, beverage, and craving. Of course you'll know to make recipes on each card that are within your calorie limits. However, go ahead and also create cards for your favorite cocktail, that soda that keeps you from going crazy every now and then, and that chocolate bar you must have on occasion. Create a card for everything you eat, but do try to make improvements on old favorites by reducing calorie counts and/or portion sizes. (For example, you might switch to a diet soda now and then or choose dark chocolate over milk chocolate). Don't forget to also create cards for fast food and restaurant choices that are within your limits if you eat out often.

Tip #6: Create a depository box. As you consume a meal, snack or beverage from your list, place each card into a box, your wallet, an envelope, or anything that can serve as a collection bin for the day. At day's end, count your calories with tremendous ease by simply adding up the totals on each card. You'll also be less likely to overeat if you can take a glance at the pile throughout the day.

Tip #7: Create between-meal distractions. One of the major pitfalls of a diet that entails following recipe cards on a regular schedule is the cravings that must go unsatisfied for a while in between. While actual hunger should not be an issue, those who suffer from binging episodes or stress-related cravings may have a hard time waiting for their next meal or snack. If you feel that the wait of a few hours may be a problem for you, distract yourself without adding too many calories. Make it a goal to consume your water for the day between meals, for example, or have a pack of sugar-free gum on hand to help ease your nerves. If these cravings are intense, consider speaking to your doctor for more options.

Following a recipe card diet offers the benefits of knowing exactly how many calories you are consuming each day without the constant effort of counting. The same method can be applied to those watching carbs, fat grams, sodium, trans fats, etc. Don't forget to add more cards as you go to improve your selection over time, and make adjustments as you like along the way.