How Many Pounds Of Weight Loss Per Week Is Healthy How to Design a Low Calorie Diet Plan

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How to Design a Low Calorie Diet Plan

To lose weight, you need to burn more calories than you take in. No matter how much exercise you do, calories need to be reduced for you to succeed. Following a good diet plan is the key to your success but how do you design your own low calorie diet plan? Here are 5 steps to customize your personal low-calorie diet plan.

1. Figure out your daily calorie intake to lose weight – Before you start a diet, you must first figure out how many calories you need to lose weight. A good goal to aim for is 1 to 2 pounds per week without starving or crash dieting. Design your plan around healthy foods you like. Most women with a sedentary lifestyle burn about 2000 calories per day while the average man burns 2500 calories per day. To lose 1 to 2 pounds per week, you need to reduce your daily calorie intake by 500 to 700 calories. Calorie intake for women is between 1200 to 1400 calories. Men should consume between 1600 and 1900 calories per day. This is about a 30% to 40% calorie reduction that will burn fat and lose weight without you feeling deprived.

2. Write down the healthy foods you eat regularly – By looking at the foods you like to eat on paper, you will have an easier time developing your diet plan. First let’s talk about the foods you should avoid or reduce. Foods that increase your sugar levels will cause your body to secrete excess insulin. Too much insulin makes it harder for your body to burn fat. Insulin is needed to convert glucose into energy. Foods that increase sugar levels tend to be sugary desserts, starchy foods such as white potatoes, white rice and white flour products including bread, pasta and crackers.

Instead of starchy foods, eat lots of vegetables, especially leafy greens that are low in sugar and high in nutrients. Lean meat combined with one or two vegetables is ideal. For lunch, you can add vegetables and lean meat to a can of soup to make a low-calorie, low-fat meal. Legumes, whole grains, brown rice, nuts (limited to 1 serving) are foods you can add to your diet. Avoid fruits with high sugar content such as bananas and melons and stick to fruits with lower sugar content such as oranges, tangerines, berries and kiwi.

3. Write down five small meals per day- After reviewing your list of healthy foods, you are now ready to write down your diet plan consisting of five small meals per day. Organize the foods you wrote down in the previous step into an easy-to-follow diet plan. Keep your meal plan simple with foods that are easy to prepare. Use Tupperware to store food that you will bring to work. Advance planning is the key to successful weight loss. Write down your diet plan on paper for each day of the week. Start with breakfast and then a small snack a few hours later. Include lunch with a midday snack and then dinner. Now you have five small dishes.

4. Buy a cheap calorie counter – You need to know the calorie value of the foods you put in your meal plan so you can stay within your calorie limit. The calorie counter book will help you attach the calorie value next to each food you have selected in your meal plan.

5. Check your plan for sensitivity – Your plan should include five small meals per day with each food item having a caloric value. Now ask yourself, can you live with this and is this plan easy for you to follow. Most of your prep should be at home where you can put some of your food in a Tupperware bowl to take to work for convenience.

You’ve just designed your own personal diet plan. A plan that includes the foods you love on a regular schedule. If you follow all five steps, your plan will be within your calorie limit and worth following. Most people fail at dieting because they don’t have a plan. You will always need to make corrections to your plan to make it better. The more you learn about yourself and your eating habits, the better you can improve your plan.

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