Low Calorie Diet Guidelines, Tips and Recipes

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.

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.

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.

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.