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Planning a low calorie diet is easy and simple. The first thing you have to do is to look how do you normally eat and try to identify some foods which are high in calories, high calorie foods mostly tend to be either high in sugar or high in fat. High sugar foods mostly come from soda beverages, soft drinks, smoothies, sports drinks and juices. All those types of beverages tend to have high calories, now let’s say you want to drink a soft drink, the good thing you have to do is to flip over your can and make sure you check how much is the serving size, sometimes the calories written on the can is not for the entire can, maybe it is just for half of the can or less, for example if the calories written were 50 calories for 1 serving that is not necessarily means the whole can contains 50 calories, thus when you drink it you will maybe be taking 100 or 150 for the entire can instead of 50 calories, so again check the serving size it is really important to read the food labels very carefully, focus on the serving size. You can take sugar-free beverages but not frequently because it has artificial sweeteners that may harm your health, you can go for unsweetened tea or barely sweetened or simply water, by that way you will be eliminating a lot of calories from your diet.

The next steps is to watch your actual meals, how they are cooked or prepared, if it’s deep fried there will be a lot of calories that’s because all of the additional fat. If you are eating fatty meats such as bacon and sausage that’s going to have a lot of calories too. So you have to choose food tend to be so lean if you are going to choose meat, and if you are looking for plant sources, it is going to be healthy fats but still they contain high calories, so you have to practice how to control your portion size. For example if you want to eat some nuts you have to limit your intake to 1\4 cup not more, if want to eat avocados which contain very healthy fats you have to split it in half and share it with somebody, eat quarter of 1  small avocado at a day if you are watching your calorie intake.

 When it comes to olives, limit your intake to 3 large olives. When cooking or stir-frying food or vegetables or any item don’t use too much oil, just add a small amount to prevent sticking the food in the pan. One thing I do when I stir-fry my vegetables is to add a little bit of oil about 1 tablespoon to the entire pot and when it starts sticking I just sprinkle few drops of water and stir the food again, do it again and again until your vegetables are done, but do not use  a lot of water that will spoil your stir-frying.

Make sure you choose fat-free or low fat food when it comes to dairy products. Choose skimmed milk or low fat cheese.

If you want to enjoy a sandwich with mayo, why don’t you choose low fat mayo, you are going to save lots of calories by that, spread a little bit on your sandwich or you can substitute it with avocado spread, yes it’s high in calories but at least you will be taking healthy fats but remember to use it in moderation about 1 tablespoon  of avocado into your sandwich.

Another thing you have to know is to see how often do you eat at the end of the day, it is better to eat small frequent meals than eating large big meals that will help you not to feel hungry frequently between meals but you have to practice portion control, even when it comes to healthy fats such as seeds or avocado or olive oil.

One last thing to keep in mind when planning a low-calorie diet is to learn about food calories, it is all over the internet, just search for the food you want to eat to know what actually you are eating or how many calories you are consuming a day, some good sites are nutriotindata or calorieking or caloriecount . Try to search also for healthy recipes over the internet, most of them have nutrition fact list, so it is easier to know how much exactly your meal is going to be. I have written an article before about how to make pizza at home in a healthy way, it is going to cost you 300 calories for the entire pizza. Common pizza restaurants will cost you 350 calories for 1 slice.

So at the end I have to say that following a low calorie diet is so easy just follow the steps I’ve mentioned then see the great results in losing your extra weight permanently, it is not like the diet scams that make you lose 10 pounds in a very short period of time that you will gain it later so fast after going back to your normal eating patterns because it is mostly water loss not fat loss, following a low calorie healthy diet will make you lose weight slower than those fad diets (3 day diet or 7 days what you can eat and others) but it will certainly make you lose fat not fluids, in addition it keeps your body healthy not making you lose muscles and fluids.

Be active, plan to walk or jog at least 3 to 4 times a week, it is summer time what are you waiting for, why not to enjoy swimming, . Ride your bike, get out there walk or run with your friends or family even your pets, use your roll skates and enjoy, there are million of ways to get and stay active just use your imagination. All of that will help you keep your lost weight away in addition of getting and staying active, fit and healthy.

I hope you found  useful tips in this article that may help you in your daily diet. If you have any questions please feel free to contact me and ask through Q&A page.