A low calorie diet refers to one that contains 1500 to 1800 calories a day. Generally speaking, adults should consume no fewer than 1200 calories a day, and even this is considered low. Diets consisting of fewer calories -- referred to as very low calorie diets -- should not be attempted without first consulting a physician. Very low calorie diets do not provide your body with enough essential nutrients, making this an unhealthy weight loss option.
Count every calorie you put into your body -- you might be surprised at how quickly they add up. Although this will require a lot of time spent reading labels, measuring food and using a calculator, you won’t t have an accurate picture of your calorie intake if you don’t.
Record everything you eat in a journal; otherwise, you will lose track of the calories you are consuming. Bring your journal with you everywhere you go so you can record your food right away. If you wait, you might forget what you ate and/or how much.
Choose low-calorie foods that will make you feel full. The best choices are fruits and vegetables that contain a lot of water, such as grapefruit, lettuce, cucumber, and celery. The volume of these foods will fill up your stomach, and their low calorie content will allow you to eat more without gaining weight.
Increase your fiber intake. Fiber takes longer to digest, allowing you to feel fuller for longer. Examples of fiber-rich food include nuts, beans, chickpeas, brown rice, all bran cereal, wholemeal brown bread, spinach, peas, apples and oranges.
Drink lots of water. Many times people think they are hungry when they are really just dehydrated. Water will help you fill your stomach so you eat less.
Turn off the television and limit all distractions while you are eating. Distracted eaters tend to consume more food than they should. Instead, sit down at the table and look at your food while you eat it.
Take at least 20 minutes to eat each meal. It takes that long for your body to tell your brain that you’re full. To help extend the length of your meal, take small bites and chew slowly.
Don’t overexert yourself. Intense and/or prolonged physical activity on a very low-calorie diet can make you feel faint.
Take a multivitamin daily to supply the nutrients you may be missing on your very low calorie diet.