The US government recommends between 1,600 to 3,200 calories per day for adults. On average, most adults need about 2,000 calories. Generally speaking, the recommended daily calorie intake is 2,000 calories a day for women and 2,500 for men. [2] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Activity levels have a huge impact on the number of calories you can consume. For instance, if you sit for most of the day, you might only be able to eat 1,800 calories without gaining weight. If you’re very active, you might need 2,200.
For example, you might decide that your goal is to lose 15 lbs (7 kg) in 3 months. That amount of weight and time frame are perfectly reasonable. You could even break that down into monthly goals! Aim to lose 7 lbs (3 kg) in the first month and 4 lbs (2 kg) for each of the last 2 months.
To lose 1 pound (0. 45 kg) per week, cut 500-750 calories from your daily diet. This is a great goal for weight loss. To lose 2 pounds (0. 91 kg) per week, cut 1,000-1,500 calories per day. Trying to lose more than 2 pounds (0. 91 kg) a week is drastic and potentially unhealthy. For example, to lose 2 pounds (0. 91 kg) in a week, you would have to cut 7,000 calories from your weekly diet (which is quite extreme). [5] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source
10-35% of your daily calories from protein. Eating protein-rich items like beans, eggs, fish, legumes, meats, milk, nuts, and soy, helps you grow, self-repair, and develop. [7] X Research source 2 cups (400 g) of fruit per day. Fruits contain vitamins and antioxidants, they can reduce the risk of health issues, and are essential to a balanced diet. 2-3 cups (400-600 g) of veggies (fresh, frozen, or canned) a day. Veggies contain loads of vitamins, potassium, and fiber, and numerous health benefits. 5-8 ounces of complex carbs a day. You need carbohydrates for energy and to bolster your immune system. 3 cups (600 g) of any calcium-rich dairy per day. Choose fat-free or low-fat milk, cheese, or lactose-free dairy.
Milk: 149 calories for 8 grams of protein Eggs: 78 calories and 8 grams of protein (per egg) Greek yogurt: 100 calories and 15-20 grams of protein Cottage cheese: 100 calories for 14 grams protein Edamame: 100 calories and 8 grams of protein
Complex carbs: Carb-containing foods that are in their whole, unprocessed form. Foods in this category include fruits, vegetables, whole grain breads, oatmeal, and legumes. Simple carbs: Sugars and starches that have been refined and stripped of their natural fiber and nutrients. Includes white bread, white rice, white pasta, etc. Lower carb diets help with not only weight loss, but they have been shown to help lower blood pressure and blood sugar, as well as reduce the risk of heart disease.
Good fats come from a variety of sources like sesame, olive, and canola oils, soy beans, and nuts. You should also get omega-3 fatty acids from fish like salmon and tuna. Bad fats (trans and saturated) can cause cardiovascular disease and diabetes These fats are often in processed oil form or solid at room temperature like red meat fat, shortening, and butter.
Limit sodium to 2,300 mg or less per day. High sodium foods to watch out for include pizza, soups, taco mixes, and salad dressing. Limit added sugars to 24 g (for women) or 36 g (for men). Added sugars go by a variety of names, many sounding the same: dextrose, fructose, lactose, maltose, sucrose. Other common sources are maple syrup, raw sugar, corn syrup, powdered sugar, brown sugar, and granulated sugar.
Oatmeal with tasty add-ins. Mix 1 cup (128 g) of oatmeal, 1 US tbsp (15 ml) peanut butter, and 1/4 cup (32 g) of raisins for a quick, easy meal. Add 1 c (240 ml) of orange juice for a healthy drink. Eggs with wheat toast and turkey sausage. Scramble 2 eggs with 2 tbsp low-fat milk, using 1 tsp (4. 9 ml) vegetable oil. Add 2 turkey sausage links, one slice whole wheat toast with 1 US tbsp (15 ml) of jelly. Drink 1 c (240 ml) of freshly squeezed orange juice. Tofu breakfast burrito. Put the sauteed tofu in an 8 inch flour tortilla, with 1/4 cup (32 g) of black beans, and 2 US tbsp (30 ml) of salsa. Wash it down with 1 c (240 ml) of low-fat milk.
Green salad: Put 3 oz of tuna with 1 cup (128 g) of romaine lettuce, 1/4 cup (32 g) of sliced carrots, and 2 US tbsp (30 ml) of vinaigrette dressing. Pair it with a slice of whole-wheat bread with 1 tsp (5 g) of margarine. Drink 1 c (240 ml) of low-fat milk. Peanut butter and banana sandwich: Combine 2 tbsp of peanut butter and one medium banana on two slices of whole-wheat bread. Add 1/2 cup (64 g) of celery sticks for veggies, and 1 c (240 ml) of low-fat milk for the beverage. Roast beef sandwich: Use 2 oz of lean roast beef between 2 slices whole-wheat bread. Add tomato slices, romaine lettuce, and 1 US tbsp (15 ml) of mayo. Have 1/2 cup (32 g) of carrot sticks as a side. Add 1 cup (128 g) of sliced apple with a teaspoon of peanut butter for dessert.
Red Hot Fusilli Pasta: Sauté 2 garlic cloves and 1/4 cup (32 g) of parsley in 1 US tbsp (15 ml) of olive oil. Add 4 cups of chopped tomatoes along with 1 tbsp (15 g) of basil, 1 tbsp (15 g) of oregano, 1/4 tsp (1. 5 g) of salt, and ground red pepper. Cook the fusilli pasta (4 cups) and add 2 tbsp (30 g) of shredded Parmesan cheese to taste, and cook 1/2 cup (64 g) of green peas as a side. Pork chop and baked potato: Pan fry a 5 oz pork chop, and eat it alongside a baked potato with 2 tbsp salsa on top. Pair it with a cabbage slaw of 1/2 cup (64 f) of shredded green cabbage mixed with 1 US tbsp (15 ml) of vinaigrette dressing. Steak and mashed potatoes: Cook 5 oz lean beef and serve it with 1 cup (128 g) of mashed potatoes and 1 cup (128 g) of mixed frozen vegetables.
A small steak or hamburger is typically 3-4 ounces. [15] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Chicken breasts are about 3 ounces. A single egg equals 1 ounce. 1/4 cup (32 g) of cooked beans, peas, or tofu is about 1 ounce. Go easy on the peanut butter! 1 tablespoon is equal to 1 ounce.
You can try websites and apps like HealthyDiningFinder and FoodTripping.
As you’re creating and packing your meals, take the time to list the nutritional aspects to stay motivated and informed. [18] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Just as with your weight, take the same measurements periodically to gain an understanding of the changes in your composition.
Be careful not to restrict yourself too drastically. Some studies suggest the more restrictive the diet, the more likely negative feelings, poor eating habits, and higher weight will be associated.
