Then, calculate your daily calorie requirements to create a low-calorie food plan. Online calculators can estimate your daily calorie needs based on age, gender, weight, height, and activity level.
Vitamins, minerals, and other nutrients are abundant in nutrient-dense diets. Nutrient-dense foods include fruits, vegetables, whole grains, lean proteins, and low-fat dairy.
Plan your meals ahead of time to avoid making unhealthy last-minute decisions. Plan breakfast, lunch, supper, and snacks for the week with a meal planning template.
Healthy foods may be heavy in calories if eaten in excess. Measure your food, use smaller plates, and watch how much you eat.
Chicken, fish, tofu, and lentils are low in calories but rich in protein, making them filling. Include lean protein in every meal.
Don't deep fry or use too much oil. Instead, use healthy cooking techniques like grilling, baking, steaming, or sautéing.
Fiber-rich fruits and vegetables are low in calories but filling. At least 5 servings of fruits and vegetables per day are recommended.
Snacking may help satisfy hunger between meals, but pick healthful alternatives. Avoid high-calorie snacks like chips, candy, and soda and choose healthy snacks like fresh fruit, veggies with hummus, or nuts.