Low Calorie Diet Guidelines, Tips and Recipes

By Andrea Cohen
Published 8/19/2024
Dietitian Reviewed: Jane Schwartz, RDN, CLT
In This Article
Low Calorie Diet Guidelines, Tips and Recipes

If you want to lose weight, you may be wondering if following a low calorie diet is right for you. Focusing on calorie reduction is one method of weight loss, but it is not the only weight loss option. While counting calories may seem like the most logical way to send the scale in a downward direction, there’s more to consider than just calories in and calories out. It’s also important to focus on the nutritional value of those calories, because your body needs sufficient nutrients to function optimally.

Here’s useful information about low calorie diets, meals and foods, as well as guidelines to help you follow a diet that’s lower in calories. We’ve also included delicious, nutritious and satisfying low calorie recipes you’ll want to make again and again.

What Is a Low Calorie Diet?

A low calorie diet is one in which you consume fewer calories than average, with the goal of reducing body weight. Each person’s average calorie intake differs based on factors such as height, weight, sex, age, muscle mass and activity level, but as a general rule of thumb, most women need about 1,600 to 2,400 calories a day, while the average male may require as much as 2,000 to 3,000 calories daily. Calorie levels below these averages, or below what is average for you, are considered to be low calorie diets.

Benefits of Low Calorie Diets

The most obvious benefit of consuming fewer calories is that it helps you lose weight or maintain a healthy weight. Weight control not only helps you look and feel better, but it is a key factor in keeping you healthier. By maintaining a healthier weight, you’re less likely to experience health issues such as high blood pressure, high cholesterol, high blood sugar levels and inflammation. Weight control also lowers the risk of chronic diseases such as heart disease, diabetes and some cancers. Additionally, carrying less weight may reduce joint pain and makes it easier to perform physical activities.

Many healthy foods with a high nutritional value are low in calories, such as vegetables, fruits, lean proteins and whole grains, so when you choose low calorie foods like these, you’re also supplying your body with vitamins, minerals, antioxidants and fiber. However, some low calorie foods are not very nutritious, so it’s important to consider the quality of your food and not just the calorie count.

Low Calorie Guidelines

When it comes to calorie reduction, you can’t assume that the lower you go, the better. Although most Americans consume more calories than their bodies need and can benefit from reducing calories to some extent, it’s important to not lower calorie intake too much. If you do, you put yourself at risk of not getting enough important nutrients and not having enough energy to get you through the day.

Not all low calorie diets are the same because not all people are the same, so there is not an exact number to shoot for when trying to reduce calories in your diet. Since calorie intake varies from person to person based on factors like height, weight, sex, age, muscle mass and activity level, it’s best to talk to a healthcare professional or dietitian about the best calorie level for your body and lifestyle.

It’s also important to not reduce calories too low. Many dietitians recommend that you not eat less than 1,500 calories a day if you’re a woman, although men may want to keep to no less than 1,800 calories a day. Some people follow very low calorie diets, such as those that limit calories to 1,200 or less per day, but they are not okay for everyone and you should talk to a doctor or dietitian before limiting calories to this extent.

At Health eCooks, our team of registered dietitians have used an average total of 1,500 calories/day to determine what is considered a low calorie meal or snack. Based on the assumption that most people eat 3 meals a day plus 2 snacks, we have made the following designation for low calorie recipes:

  • Low calorie meals – 400 calories or less (3 x 400 = 1,200 calories)
  • Low calorie snacks – 150 calories or less (2 x 150 = 300 calories)
  • Total daily calories – 1,200 (meals) + 300 (snacks) = 1,500 calories total/day

Of course, you may eat more or fewer calories at any particular meal so it’s best to use these numbers as rough guidelines and to focus more on the total daily calories consumed.

Tips to Lower Your Calorie Intake

Looking for ways to consume fewer calories? Give some of these tips a try:

  • Drink more water. Many times we eat when we’re really just thirsty. So before reaching for food, drink a glass of water. It will help you feel full and may also curb hunger.
  • Make your own meals. Cooking and preparing meals at home can help you consume fewer calories because restaurant, takeout and processed foods are often high in calories.
  • Eat more protein. Protein keeps you feeling full and well-fueled, so add more protein to your diet and you may consume fewer calories. Here are some guidelines for high protein diets.
  • Up your fiber intake. Dietary fiber helps you feel full so you’ll eat less. Many sources of fiber are also relatively low in calories, such as vegetables, fruit and whole grains.
  • Watch those drink calories. The calories in alcohol, soda and coffee drinks can add up. Stick to low- or no-calorie beverages like water or seltzer and save the calories for foods that fill you up.
  • Don’t skip meals. You may think skipping a meal is a good way to eat fewer calories, but this often leaves you feeling hungry and may cause you to make poor food choices or overeat at your next meal. It’s best to eat every few hours to keep hunger at bay – aim for 3 meals and 2 healthy snacks per day.

Low Calorie Recipes

Here are some recipes that are low in calories while being loaded with flavor. They’re easy to make, family-friendly, nutritious and satisfying, too! At Health eCooks, you’ll find plenty of low calorie breakfast, lunch and dinner recipes, as well as some of the best low calorie snacks you’ve ever tasted. We also have low calorie desserts when you’re looking for a sweet treat at the end of a meal.

Low Calorie Breakfast Ideas

Low Calorie Lunch Ideas

Low Calorie Dinner Ideas

Low Calorie Snack Recipes

FAQs About Low Calorie Diets

  • The main reason to follow a low calorie diet is to lose weight. If you use calorie restriction as a weight loss method, be sure to get enough calories per day (no less than 1,500 for women or 1,800 for men) and focus on consuming highly nutritious foods rather than those with empty calories.

  • There is no specific number of calories a food needs to have for it to be considered low calorie. On average, low calorie meals should contain about 400 calories (for the whole meal), although men can often keep meals to 500 calories each since they need to consume more calories each day. Low calorie snacks should clock in at about 150 calories or less. The foods that comprise these meals and snacks should add up to these totals.

  • Low calorie foods are those that don’t have a lot of calories but they are not all created equal. For example, vegetables have very few calories but are high in nutrients and fiber, filling you up and keeping you healthier. On the other hand, sugar-free products that use artificial sweeteners may not have many calories, but they offer nothing but empty calories and questionable ingredients and should be limited or avoided.

  • Almost any meal can be made lower in calories if you prepare it yourself and make a few tweaks to how it’s made. Some ways to lower the calorie count in meals are to add more vegetables, stick to lean proteins and limit the amount of heavy sauces, oils, toppings and condiments you use. Aim to keep calorie counts to about 400 per meal if you’re limiting calories to 1,500 per day (or 500 per meal if you’re limiting calories to 1,800 daily).

  • Snacks are an important part of a healthy diet, especially if you are limiting calories. They stop you from getting too hungry between meals and keep you energized. Examples of healthy low calorie snacks (about 150 calories or less) include fresh fruit, turkey lettuce wraps, celery sticks with 1 tablespoon of nut butter; ½ cup edamame or a small handful of raw almonds.

  • There are several ways to reduce your calorie intake. Eating a variety of wholesome whole foods, such as vegetables, fruits, lean protein and whole grains is a good place to start. You can eat nutritious but calorie-dense foods, such as olive oil, nuts and avocados but watch portion sizes. Restrict the amount of processed foods you eat, as well as takeout and restaurant foods. And watch your liquid calories, which can add up without you noticing.

  • The most obvious benefit to low calorie diets is that they help you lose weight or maintain a healthy weight. This helps you feel better, move more easily and potentially reduces your risk of many serious health issues, from high blood pressure and high cholesterol to heart disease and diabetes.

  • One of the biggest health risks of high calorie diets is that they contribute to obesity. If the high calorie foods you consume also contain lots of saturated fat, sodium or sugar, as many do, they can also be detrimental to your health. Too much of these substances may contribute to high blood pressure, high cholesterol, diabetes, heart disease and inflammation, among other health problems.

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