A LOW-CALORIE DIET THAT WORKS WITHOUT FEELING HUNGRY
This type of diet consists of calorie-controlled meals which are made up of a wide variety of low-fat foods. In order for a low-calorie diet to be effective it must provide at least 1,000 calories per day. It should also include a variety of nutrient-rich foods. It’s also essential that good eating habits continue after the initial weight-loss, otherwise the new weight will not be maintained. A low-calorie diet that meets all of the above requirements is highly recommended as a safe and effective means of proper weight control.
Many people think of low-calorie diets as bland and boring and because of that, fall back into old eating habits. Actually, a successful low-calorie diet doesn’t have to be unappetizing or extremely low in calories. The important thing is that you lose weight on the type of diet you will continue to follow, even after you reach your desired weight.
Several ways you can reduce your caloric intake and still enjoy mealtime:
1) Cut down on the serving sizes of (or eliminate altogether) these foods: Meats, including all meat with visible fat, bacon, sausage, salami, and lunch
meat.
Dairy products, including butter, whole milk, cream, most cheeses, and ice
cream.
Other foods, such as fried foods, potato chips, gravies or sauces, sweetened cereals, pastry, candy, chocolate, and beverages with added sugar. You should also limit your daily intake of alcohol to the equivalent of one ounce of 80- proof whisky—12 ounces of beer or 4 ounces of wine— or none at all.
2) Replace the above foods with small portions of the following:
Meat— lean beef, lamb and pork, skinless poultry (except duck or goose) and
liver.
Fish—oily fish such as mackerel, sardines, herring, and salmon or tuna canned in oil. Also nonoily fish, such as cod, haddock and shellfish.
Vegetables— legumes, such as beans (lima, pinto, kidney, navy and soy), and all other vegetables, including potatoes.
Dairy products— eggs, 2% or skim milk, plain low-fat yogurt, and low-fat cheese.
Other foods—Crackers, nuts, dried fruit, bread, unsweetened cereals, pasta, rice, and polyunsaturated soft margarine and vegetable oils.
If you fail to lose weight following the above menu suggestions, then try cutting down on the foods in the above group and increasing your intake of the following:
Meat— all poultry (except duck and goose) with skin removed, and liver.
Fish— nonoily fish such as tuna and salmon soaked in water, shellfish, haddock, and cod.
Vegetables— all vegetables
Dairy products— skim milk and plain low-fat yogurt.
Fruit— fresh fruit and unsweetened fruit juices.
Other foods— bran and whole-grain, pasta, cereals and bread.
Before you modify your menu to accommodate a low-calorie diet such as suggested above, consult your doctor for his or her recommendations.
*61\27\8*
