Cutting calories is one of the ways that people commonly lose weight. This would involve trimming as much as a quarter of your daily calories while still meeting your recommended daily nutritional needs. While the very thought of this may take you aback, there are strategies to help you achieve these goals without feeling deprived or risking malnourishment.
As a rule of thumb, if you are attempting to lose weight, take the number of calories you need each day to maintain your current weight and subtract 500 of those calories to lose one pound per week. This is because one pound of fat equals roughly 3,500 calories.
For a sedentary to a moderately active woman, roughly 2,000 calories are needed each day to maintain the current weight, while a sedentary to moderately active man would require around 2,400 per day.
That would mean reducing your daily consumption to 1,500 calories per day if you are female and to around 1,900 calories per day if you are male. In either instance, that wouldn't leave a lot of room for any extra snacks, toppings, or treats, so planning is key.
Since you will not be eating all that many calories, you need to be extra-careful about the foods you choose. Much of the focus would be placed on eating nutrient-dense foods that are low in calories and fat but high in fiber and protein. These would include high-fiber fruits and vegetables, 100-percent whole grains, nonfat dairy, and lean sources of meat and non-meat protein.
To diet safely, refer to the dietary reference intake (DRI) table in the 2015-2020 Dietary Guidelines for Americans. It outlines the amount of nutrients you need each day to maintain good health.
This menu is designed for people who need to watch their sugar intake, including people with diabetes and prediabetes. In place of sugar, non-nutritive sweeteners are used.
You can compare this menu plan with that of a 1,700 calorie diet.
Before starting any diet program, speak with your doctor to ensure it is appropriate for your age, weight, current health, and current fitness.
Under no circumstance should you consume fewer than 1,200 calories per day for a woman or 1,700 calories for a man without the expressed consent and oversight of your doctor.
Office of Disease Prevention and Health Promotion. (2015) 2015-2020 Dietary Guidelines for Americans (Eighth Edition). Washington, D.C.: U.S. Department of Health and Human Services.