How to Set a Low-Calorie, Low-Fat Diet

Finding the right diet plan for yourself is important, whether it be a low-calorie diet or a low-calorie, low-fat diet. It is important to know your own body's required calories for weight loss and to follow that properly. Visiting a dietitian can help you to set up a proper meal plan for a low-calorie, low-fat diet.

Instructions

1. Add 15 to 16 calories for each pound of your body weight to determine the daily calories needed for weight maintenance. For a low-calorie diet, you would subtract 300 to 500 calories off of this number.

2. Multiply your daily caloric needs by 15 to 20 percent to find out the amount of calories you should consume from fat daily.

3. Create a meal plan using your daily calories and fat range to ensure that your diet is easy to follow. Cooking meals ahead of time and storing them in the fridge or freezer works well for someone who doesn't have much time and relies a lot on convenience foods.

4. Choose healthy fats instead of saturated fats when eating foods on a low-fat diet. Some healthy fat sources include olive oil, avocado, fish and nuts. These fats are essential for health benefits, such as improving heart health and increasing good cholesterol levels.

5. Consume large amounts of vegetables and fruits, which are low in fat and calories but high in fiber. The fiber helps to contribute to a full feeling and aids in digestion for better weight loss.

6. Drink eight or more glasses of water every day to prevent dehydration and aid in healthy food digestion.

Tips & Warnings

• Visit a doctor and dietitian before beginning a diet. She will check that you are healthy enough to start on a low-calorie, low-fat diet.

References

• The Diet Channel: Low Calorie Diet
• Changing Shape: Low Fat Diet

Resources

• Free Dieting: Calorie Calculator
• Free Dieting: Macro Calculator