Foods for a 2000 Calorie Diet

Food Pyramid 2000 Calorie Diet

When in school, you probably learned that an average adult should eat 6 to 11 servings a day of bread, cereal, rice and pasta, 3 to 5 servings of vegetables, 2 to 4 servings of fruits, 2 to 3 servings of milk, yogurt and cheese, and 2 to 3 servings of meat, poultry, fish, dry beans, eggs and nuts. The same food pyramid states that fats, oils and sweets should be used sparingly.

Still, the USDA introduced a new food pyramid, available at MyPyramid.gov that puts an emphasis on avoiding trans fats, limiting the sugar and saturated fat intake and eating a higher amount of whole grains, monounsaturated and polyunsaturated fats.

The new food pyramid postulates the following: a daily intake of 6 ounces of grains, 2.5 cups of vegetables, 2 cups of fruits, 5.5 ounces of meat and beans, 3 cups of dairy, and 6 teaspoons of oils.

Foods for a 2000 Calorie Diet: How to Eat 2000 Calories a Day

Following the new USDA guidelines, what are the foods for a 2000 calorie diet? And how should you incorporate them in your day to day diet? Take a look at the following 2000 calorie diet guidelines and create your own tasty 2000 calorie diet menus!

According to the new food pyramid rules, you should eat 6 ounces of grains every day. That might mean an English muffin, 1 cup of rice, 1 slice of bread and a 5-inch tortilla. Just keep in mind that you should opt for whole grains.

Your daily 2 cups of fruits may consist of 1 cup of berries (strawberries, blueberries, raspberries) and a medium apple or pear. As for the 2.5 cups of veggies, go for a combo of (baby) carrots, asparagus, spinach and broccoli.

When it comes to the daily 5.5 ounces of meat and beans (in other words, protein foods), choose a mix of cooked chicken, beef or salmon, nuts (almonds are some of the best) and cooked beans.

Do you wonder what your 3 cups of daily dairy intake could be made of? First of all, remember that, regardless of your choices (cheese, milk, yoghurt), they should be non-fat. A tasty, nutritious combo might consist of 1 cup of yoghurt, 1/3 of cheese and 1 cup of skimmed milk. You may also go for soy milk, but keep in mind that you'll need more calcium than it can provide on its own.

Last but not least, your 2000 calorie diet should include 6 teaspoons of healthy oils. How do you incorporate them into your diet? You shouldn't worry about your oil intake as long as you eat foods such as nuts, avocado, olives and salmon.

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What Should You Eat on a 2000 Calorie Diet?

A 2000 calorie diet might be a healthy choice if you're a very active person, regardless of your gender. This kind of diet is designed to help you maintain your current weight, and even shed some unwanted pounds, as long as you exercise regularly.

A 2000 calorie diet may come in multiple forms. If you want to lead a healthy lifestyle, you should include in your 2000 calorie diet only healthy foods, in adequate quantities.

Here's a 2000 calorie diet plan for a healthy person, as well as a 2000 calorie diabetic diet idea!

2000 Calorie Diet Plan: 2000 Calorie Menu

A healthy diet, providing all the nutrients that your body needs in order to function properly, is a combo of fruits, vegetables, grains, dairy, but also foods that provide a hefty amount of protein and healthy fats.

According to the Diet Solution Program, a healthy 2000 calorie diet should consist of 8 vegetable servings, 2 fruit servings, 7 grain servings, 3 dairy servings, and 8 bean and meat servings.

And if you're looking for a 2000 calorie menu, here's a tasty example. For breakfast, the most important meal of the day, you may go for 1 cup of wheat cereal mixed with 1 cup of skimmed milk, 1 medium sized banana and 1 tablespoon of raisins.

Around 11 o'clock you may go for a snack - eat whatever you please, as long as the calorie intake won't be more than 100 calories. For lunch, you may try a meal made of three ounces of chicken breast, with a side dish made of a baked sweet potato.

A perfect dinner on a 2000 calorie diet is made of three ounces of steak, half a cup of baked beans, and a green salad with lemon juice dressing.

2000 Calorie Diabetic Diet

A 2000 calorie diabetic diet is similar to a regular one, except for the fact that it limits the sugar and the refined grains intake. If you're looking for a sample of a 2000 calorie diabetic diet menu, here's what you could try!

For breakfast, go for a starch English muffin, 1 cup of skimmed milk or non-fat yoghurt, 1 soft-boiled egg, 1 cup of strawberries. You should also add a serving of fat that may come as 1 tablespoon of whipped margarine, for instance.

A tasty lunch on a 2000 calorie diabetic diet may consist of a chicken pasta salad: 2 ounces of baked chicken breast, salad greens, 1/2 cup of starch pasta, 2 tablespoons of low fat dressing.

As for dinner, feast on 3 ounces of grilled salmon, 1 cup of cooked broccoli, 2/3 cups of cooked brown rice. Add 1 cup of vegetables, such as salad greens, and a large pear.

See also:
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10 Feel Good Foods That Make You Happy

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Super Simple Calorie Burning Methods

Avoid crash diets and experiment with the following super simple calorie burning methods to lose weight. Strip off a few extra pounds with innovative tricks offered by pro dietitians.

Implement the super simple calorie burning methods below into your daily routine and shape your silhouette without even noticing it.

If you're prepared for a dramatic change in your meal plan, make sure you have all the super foods on your must-eat list. Control hunger with ease and consume ingredients rich in anti-oxidants that help you to boost your metabolism.

Grapefruit Tea

If you're not into raw grapefruit, you can still boost your metabolism by drinking a delicious cup of tea. This fruit contains an ingredient called naringenin which keeps the insulin on the ideal level. Increase the efficiency of your digestion by drinking the healthiest beverages. Swap soda and sugary drinks for grapefruit tea and make sure you incorporate this powerful element into your diet.

Ice Cream Threat

It is important to take a peek behind the curtain in order to see the impact of various ingredients on our organism. Ice cream is your worst enemy when it comes to slimming. The saturated fat from this snack will prevent your brain from detecting the sense of satiety.

Brain freeze is not the best method to control munching, therefore make sure you pay special attention to the ice cream portion you're pampering your tasting buds with. If you're still tempted by icy desserts, you can opt for calorie-free ice pops and fruit sorbet.

Tomato Stew and Soup

Tomato similarly to broth can load you with anti-oxidants. The trick to cut back on calories and boost the fat burning process is to start your main eating sessions with a delicious and light serving.

Tasty veggie stews and soups are super-low in sodium and can suppress your appetite to help you consume less calories during the second course. Use this trick to lose weight in a healthy way.

Honey and Cinnamon Drink

This recipe is the ultimate method to lose weight visibly and efficiently. Prepare the delicious beverage made up of 1 tsp of honey, half a teaspoon of cinnamon and 1 cup of boiling water. Mix the ingredients with water and leave the paste covered for half an hour. Finally, stir the mixture and drink one half of the drink before breakfast and the other half right after dinner. Numerous people had the chance to lose no less than 6 pounds a week with this fat burning method.

Raw Food

Pro dietitians advise you to cut back on calories by using the magical power of raw food. They recommend you to skip the over-cooking of your meals. Lots of veggies lose their nutritive quality if you expose them to hours long cooking. The trick to keep in mind when eager to boost your metabolism is to make sure about 50% of the ingredients on your plate are organic and raw.

Don't Drink During Meal Time

Drinking any liquid during your meal time might sabotage digestion. Therefore, it is a must to wait at least 15 minutes after having your first glass of beverage. Keep this slimming method in mind in order to increase the efficiency of your metabolism.

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6 Low Calorie Weight Loss Tips

Follow a healthy diet plan to sculpt your silhouette and use these 6 low calorie weight loss tips to enjoy the ambrosial taste of vitamin-rich and filling meals.

Improve your nutritional regime with a few simple diet options. Every change you decide to make in your lifestyle will contribute to the success of your slimming project. These 6 low calorie weight loss tips save you from complicated calculations and provide you with the best solutions to reduce fat and sugar intake. There's no need to completely eliminate various food items from your eating plan. The secret is to balance out the presence of high-fat ingredients with antioxidant-rich fruits and veggies.

1. Sweet Vegetables

If you're in need of a solution to control your sugar cravings, use this simple trick. Incorporate more naturally sweet veggies into your diet plan and keep your blood sugar on the ideal level. Sweet potatoes, carrots, yams, squash, corn and onions will help you stick to a healthy and low-calorie diet plan. Look for recipes which use these simple and nutritive elements for dazzling slimming results.

2. Start Mixing Normal Grains with Whole Grains

If you're not too tempted to switch to whole grains from one day to another, take things slowly. Start mixing normal grains with whole grains like whole wheat paste and brown rice.

Soon you'll be able to ditch normal grains and you'll be prepared to re-think your favorite recipes. This is one of the expert-approved diet tricks you can use to lose weight dramatically and embrace a healthy nutritional plan.

3. Put Biscuits on Your No-No List

Biscuits are packed with trans fats which can sabotage your weight loss plan. Baked goods in general are your greatest enemies during a slimming plan especially if you're fond of donuts, cookies and other pastry products.

Make sure you come up with healthy substitutes for these food items. Crackers with a tiny amount of almond or peanut butter will serve as a diet-friendly option to shed extra pounds and get used to a healthy nutritional regime.

4. Ditch Foods Labeled Crispy, Breaded, Creamy or Deep-Fried

Keep these terms in mind and make sure you skip dishes labeled pan-fried, creamy, crispy, breaded or scalloped in order to save hundreds of calories. Restaurants offer some of these delicious yet high-fat meals. In order to grant yourself with an ambrosial meal all you have to do is opt for lean meat and veggie dressings or salads. Don't forget about your principles when honoring a special event celebrated with a generous dinner.

5. Home Baked Goods

Are you in the mood of baking your own delicious goods? Skip cakes and regular cookies and prepare rolled oats or oatmeal cookies. Reduce the sugar content by opting for naturally sweet fruits in your recipes. Our tasting buds can get used to less sugary desserts, therefore, experiment with healthy recipes for 2 weeks in a row and you'll be able to get used to your low-calorie diet more easily.

6. Cereal Breading for Meat

Skip using normal bread for breading your favorite types of meat. If you still want to keep this meal in your diet plan, opt for whole wheat bread crumbs and cereals you can use as perfect ingredients for breading. Reduce the number of calories in your main meals to lose weight in the most efficient and healthiest way.

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Perfect Low Calorie Foods for Weight Loss

The secret to slimming is to learn more about the perfect low calorie foods for weight loss. Use your knowledge about healthy nutrition to shed a few stubborn pounds. Keep in mind the following list of ingredients to include in your daily meal plan.

Fill your stomach with healthy and nutritive foods that allow you to control cravings and hunger like a real pro. Numerous studies demonstrated the importance of calorie counting when embracing a well-defined slimming plan.

Take a closer peek at the perfect low calorie foods for weight loss presented below. This review will help you build up an appropriate meal plan to achieve your goals fairly quickly.

Oranges

1 large orange contains 86 calories. If you're fond of citrus fruits, make sure you include oranges in your daily nutritional plan. Consume a few slices of this fruit packed with vitamin C along with calcium and potassium. Limit yourself to organic oranges rather than artificial juice you can get from your local store. Prepare your healthy beverage by squeezing the juice out of a few oranges. This way you'll provide your organism with natural fiber, essential for your weight loss diet.

Baked Apple with Cinnamon

1 large apple with ? teaspoon of cinnamon contains 110 calories.This delicious treat is perfect to tame your cravings for ambrosial desserts. Pamper your tasting buds with this sweet course without feeling guilty for the sugar-content of this meal.

Apples are perfect to control your hunger, whereas cinnamon is considered one of the secret ingredients to burn calories more efficiently. Take full advantage of the fiber from the fruits and the LDL cholesterol lowering effect of this beloved spice.

Pickles

1 spear of pickles contains 5 calories. Purchase natural pickles rather than the ones you get from the local store packed with artificial coloring substances.

Look for organic veggies you can consume with confidence during your diet. Pickles can suppress your appetite, therefore have them at hand when it comes to cravings. Believe it or not, a complete jar of pickles will stuff you only with 50 calories.

Low-fat Cottage Cheese

? cup of cottage cheese contains 80 calories. There's no need to eliminate dairy products from your weight loss diet. You can enjoy their delicious taste if you opt for their low-fat version. Cottage cheese can be combined with green salads that load you with minerals and vitamins. Calcium is also important for a healthy slimming process.

Rice Cakes

1 rice cake contains no more than 35 calories. If you wish to cut back on calories, it is wise to opt for these healthy snacks. Look for unsalted ones, however, if you decide to go for your fave flavor, you'll find a multitude of variations of the classy rice cake at the local store. Though these will contain more calories, it is still a safe option to tame your hunger.

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Calorie Crashing Fitness Tricks

Sweat off your extra pounds with the following calorie crashing fitness tricks. Use the methods invented by the most influential trainers to boost the success of your workout routine and adopt a healthy lifestyle without difficulties.

There are an army of factors that can sabotage your weight loss project. One would be if you tend to neglect the methods pro trainers use to sculpt their clients' body. Those who are prepared for a radical change in their workout routine will have the opportunity to experiment with some of the most efficient calorie crashing fitness tricks.

These solutions to increase your metabolism and strip off those stubborn fat bags can definitely put you on the right track of embracing a healthy lifestyle. Have fun during your exercise session by noticing the positive results more quickly. Check out the following set of recommendations on how to improve your fitness rituals.

Right Posture

Ladies tend to combine reading a magazine with their workout session. However, researchers claim that if you neglect to embrace the right posture, you might deprive your organism from the right amount of oxygen. The also reveal that those who look down during their fitness session might sabotage the proper flow of the oxygen in their lungs and organism in general. Therefore, skip reading the magazine while on the treadmill. Instead, you can listen to your fave playlist or chit-chat with your workout buddy.

Skip Heavy Weights

It's not necessary to struggle your way through strength training to achieve ideal results. Instead, work with dumbbells that allow you to make at least 24 lifts in order to guarantee the best conditions for your muscle-toning.

Use similar weights to stay in top shape and enjoy your exercise class. Numerous researchers demonstrated that lighter weights can have the same sculpting impact on our figure as the heavy ones. Therefore, do your must have reps using weights that make you feel comfortable.

Work Multiple Muscle Groups

Exercises that allow you to work on multiple muscle groups can help you lose weight more easily. Whether you decided to choose jogging or a few dead lifts or squats, you'll definitely increase the chances for a more visible and efficient slimming process.

Switch things up a bit and make sure you limit yourself to workouts that combine various movements allowing you to tone your muscles more easily. Swimming, aerobic along with walking on the treadmill will allow you to secure the best conditions for a healthy and impressive weight loss.

Muscle Contraction

You can see guys flexing after their strength training session. This ritual might create a funny impression, however numerous trainers claim that muscle contraction is the perfect way to boost the muscle training process. Actually, while doing your fave weight lifting exercise, you're breaking down the muscles rather than building them. The actual increase in the muscles mass starts in the next 48 hours after your strength training. If you decide to embrace these popular methods to break down the fibers and contribute to the sculpting of your muscles, you'll benefit of a perfectly polished silhouette. Therefore, make sure you don't skip flexing next time you're at the gym.

Ramp Up The Pace

Preserve the versatility of your workout session by changing the intensity of your exercise. In order to ease your own task and stick to this principle, all you have to do is ramp up the pace of your workout during the commercials or every fourth song on your MP3 player. Keeping the same pace might slow down the calorie burning process, therefore, it is highly recommended to make a few interval training sessions.

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7 Very Low Calorie Foods for Weight Loss

Read through the following 7 very low calorie foods for weight loss to tame your cravings with healthy and nutritive snacks. Re-think your snacking habits to guarantee the success of your slimming plan.

Mindless snacking can be dangerous if you're not paying extra attention to the calorie content of various ingredients. Instead of torturing yourself with complicated calculations, all you have to do is make a list of the following 7 very low calorie foods for weight loss and keep it at hand when looking for healthy snacks. Sugar and fat can be your worst enemies when committing yourself to a well-defined weight loss plan. Pamper your senses with these nutritive and accessible weight loss foods.

1. Celery Stuffed with Cottage Cheese

Celery is your best friend when it comes to getting slim in the quickest way. Stuff these ambrosial green veggies with cottage cheese to make sure your breakfast or in-between-main-meals-snack gives you a sense of satiety to resist the temptation of munching. Three sticks of celery combined with cottage cheese contain no more than 75 calories.

2. Tomato Soup

Have a bowl of your favorite tomato soup to stick to your slimming objectives. Soups are filling and will help you control your hunger.

One bowl of this tasty soup contains no more than 74 calories. Incorporate this meal idea into your slimming project for dazzling results.

3. Baby Carrots and 2tbs of Hummus

Embed these healthy ingredients into your eating regime to secure the success of your weight loss project.

Combine baby carrots with 2 tbs of hummus into a delicious snack to resist the temptation of cravings. This meal has no more than 100 calories and proves to be the perfect diet food option to shrink your waist without even noticing it.

4. English Muffin

If you're a real grazer and you just can't resist the temptation of cookies and pastry products, go for English muffins. These delicious treats contain no more than 68 calories and serve as the perfect substitute for high-calorie bagels or normal muffins.

5. Cherries

Fruits should definitely feature in your eating regime. If you want to go for the low-calorie ones, opt for cherries. ? cup of sour cherries contains 40 calories, whereas the same amount of sweet cherries has 60 calories. Indulge in a mesmerizing gourmet experience by keeping these tasty fruits at hand.

6. Jaffa Cakes

Are you in a quest for a delicious snack you can have each time cravings overwhelm you? Jaffa cakes when consumed in a moderate amount will help you lose weight dramatically. One cake contains only about 45 calories. Keep these delicious desserts at hand to pamper your tasting buds with tasty snacks.

7.Eggs Stuffed with Guacamole

Cut a hard-boiled egg in two and remove the yolk, then stuff it with 2tbs of guacamole. Prepare your homemade guacamole from avocado, salt, lime and cilantro. Have this low-calorie diet meal when you want to resist the temptation of munching. These ingredients when fused into a delicious meal will keep you full for hours.

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6 Calorie Cutting Tricks for Weight Loss

Learn the best diet strategies from experts and use the following easy calorie cutting tricks to satisfy your cravings with delicious and healthy meals.

Slimming experts provide you with a myriad of strategies you can use to reduce the calorie intake of your main meals and snacks. If you're desperate to shed extra pounds in the quickest time, try your hand at numerous alternative solutions. The 6 calorie cutting tactics below teach you how to embrace a satisfying and healthy nutritional plan in a few steps.

1. Leave the Butter Out When Preparing Pasta

Use fresh vegetables to replace butter in your favorite pasta sauce recipes. Opt for tomatoes and green herbs to add a delicious aroma to your meals. Save up to 100 calories per serving and get used to a low-calorie eating plan without having to eliminate pasta from your menu. Green or red sauces will give you a sense of fullness for a longer period of time.

2. Use Unsweetened Pumpkin Puree Instead of Veggie Oil

Swap vegetable oil for unsweetened pumpkin puree or applesauce depending on your preferences. Save up to 950 calories with this simple diet trick. Explore the positive impact of these two ingredients on your digestive system.

Enjoy your favorite meals without feeling guilty about extra calories. Reduce fat intake by re-thinking your recipes and choosing the best ingredients.

3. Swap Mashed Potatoes for Couscous or Lentils

Minimize the consumption of mashed potatoes and opt for couscous and lentils instead. Use these ingredients to prepare the most delicious and filling side dish.

Save calories for meat or dessert by picking low-calorie diet foods. Lentils and couscous will satisfy your cravings for ambrosial nutritive meals.

4. Smart Food Order

Use the following smart food order to cut calories in your meal plan. Start packing your bowl or plate with salads or veggies, then add the meat and leave starches for last. By the time you get to the last element your plate will be loaded with healthy and nutritive ingredients. Embrace this simple eating ritual to control your hunger and make the best food options.

5. Have Mostly Vegetables and Salads for Lunch

It might seem pretty hard to get used to, however, this is the trick which allows you to lose weight dramatically. Have mostly salads and vegetables for lunch to load your organism with vitamins and save extra calories for snacks and a delicious dinner. Look for recipes which line up a large selection of green veggies you love and combine them with a tasty low-calorie dressing.

6. Swap Syrup on Your Pancakes with Berries

Are you ready to find out the low-calorie recipe of your favorite pancakes? Swap syrup for fresh berries and organic fruits to save hundreds of calories per serving. Syrup is packed with artificial sugar and other additives, therefore, it can easily ruin your slimming project. Have a container of fresh fruits at hand to crown your ambrosial snack with a vitamin-bomb.

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Very Low Calorie Snacks for Weight Loss

Learn how to make the best snacking options with these very low calorie foods for weight loss. Embed them into your daily menu and notice the visible slimming impact a similar nutritional plan will have on your organism and silhouette.

In order to succeed with your weight loss project it is important to embrace a healthy eating plan. This can help you lose a few stubborn pounds without having to struggle with starvation. Moreover, the following very low calorie foods for weight loss are packed with minerals and anti-oxidants.

These will guarantee the proper functioning of your metabolism and protect you from any severe diseases that affect your digestive system. Learn more about the best solutions for the quickest weight loss.

Carrots

Carrots have 35kcal/100g and these veggies also contain a miraculous element that plays a huge role in the perfect functioning of your metabolism. Beta-carotene and Alpha-carotene are some of the A-list ingredients to eliminate toxins from your organism. Moreover, have them raw or steamed depending on your preferences. Carrots when consumed on a daily basis will definitely make you feel more energetic and healthy.

Mango

Mangos have 576 kcal/100g and are perfect to load your organism with potassium, vitamin C and E along with fiber. Consume these healthy fruits for the energy boost mangoes offer to your body.

Those who are constantly tempted by sugary treats can consider these ingredient as the perfect snack to tame their cravings.

Hard Boiled Eggs

One hard boiled egg contains no more than 76 calories. Protein is essential to keep our metabolism in top shape.

Therefore, make a few boiled eggs for the main meals and pack your organism with A, D, B and E vitamins along with calcium and iron. These essential ingredients will give you a sense of satiety and serve as the perfect energy bomb for your body.

Olives

1 oz of green olives has 41 kcal. Therefore, it is highly recommended to swap any sugary treats with this low calorie snack. This nutritive element has endless benefits including monounsaturated fats, antioxidants as well as vitamins and minerals. Besides protecting your body from severe diseases, olives can also keep you on the right track of losing a few pounds.

Fruity Popsicle

Prepare your own fruity Popsicle by mixing a delicious flavor with sugar free juice. Place this mixture into the freezer and eat these treats when in need for a tasty reward. Each Popsicle contains no more than 5 kcal, as a consequence, it is the perfect alternative to cut back on calories and lose weight in a healthy way. The only condition to guarantee their positive impact on your slimming project is to use only sugar-free juices.

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6 Calorie Cuts for Quick Weight Loss

Learn the easy way of shedding extra pounds with the following 6 calorie cuts for quick weight loss. Consume healthy and filling meals without loading your body with fat and sugar.

Advance planning is the secret to achieve your slimming goals. The following 6 calorie cuts help you re-organize your eating habits. Make a few small changes in your nutritional plan to reduce calorie intake and lose weight fast. Boost your metabolism with the help of vitamin-rich ingredients. Delicious salads and low-fat meals allow you to control your hunger and severe cravings. Start trimming calories in your diet with the following tricks.

1. Swap Eggs for Flaxseeds

Believe it or not 1tbs of flaxseed and 3 tbs of water can replace eggs in your recipes. This is a trick offered by Chef Rocco DiSpirito who is also a nutritional expert. Save up to 40 calories[ with this simple diet food option. Use this slimming strategy if you want to lose weight very quick. See whether this calorie-cutting method works for you too.

2. Replace Heavy Cream with Yogurt in Soups

Enjoy your low-calorie soups by replacing heavy cream with yogurt in your recipes. This is one of the simplest methods to save hundreds of calories per serving.

Stuff your fridge with healthy and slimming ingredients you can use during your cooking sessions. Moreover, with this simple ingredient swap you'll have the creaminess of your soups without extra-fat.

3. Measure Oil When Cooking

Chef Rocco DiSpirito also claims that it is important to measure out oil before pouring it into the saucepan.

Save up to 500 calories with this simple slimming maneuver. 1 tbs of vegetable oil is enough to add to your favorite main meals. Small changes in your cooking routine will make a huge difference in your silhouette.

4. Cultured Veggies and Pickles

Snack on cultured veggies and pickles if you want to complement your main meals with a low-calorie ingredient. Pickled green beans, dill pickles and pepper rings contain no calories and help you tame your hunger for quick in-between-main-meals snacks. Avoid sweet pickles packed with sugar and go for the traditional version of these snacks.

5. Swap Breaded Chicken for Spicy Version

Save hundreds of calories by swapping breaded chicken for the spicy version. Avoid loading your organism with extra calories you get from bread and opt for delicious and low-calorie spices which add an ambrosial taste to chicken and other types of meat. Keep in mind this slimming method to get rid of stubborn pounds in the quickest time.

6. Replace Sour Cream with Cottage Cheese and Lemon Juice

Are you ready to minimize your calorie intake and enjoy the ambrosial taste of filling meals. Chef Rocco DiSpirito furnished you with another A-list weight loss trick. Mix a tiny amount of cottage cheese with the juice of a medium lemon and replace sour cream in your recipes with this simple ingredient substitute. Save up to 300 calories with this diet trick.

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The 1200 Calorie Diet

Nutritionists have developed many 1200 calorie diet plans for women aiming at a safe and healthy weight loss. Try this concept based on serious calorie control.

Reduced calorie diets are the key to weight loss for anyone. The more you reduce your calories, the faster you will lose weight. However, consuming too few calories will not provide your body with enough nutrition. The 1200 calorie diet is generally safe and healthy because it will provide a daily adequate nutritional intake, while allowing you to reduce calories to the level recommended by most health professionals for weight loss.

Basics

We recommend a 1200 diet plan centered on the concept of calorie control. If you are consuming fewer calories than expending, then this will result in weight loss. Therefore, you are to consume 1200 calories daily. This will involve the need to consult with either books or online resources that list the calorie content of each food.

See also:

6 Calorie Cutting Diet Tips

Approach

A 1200 calorie diet should include at least three meals and one snack. You may be tempted to skip meals, which may cause you to get extremely hungry and involuntarily overeat or make poor choices for your next meal. Look for foods with great nutritional value, but few calories.

Sample Meal Plan

Each meal should contain between 300 and 350 calories. For breakfast on the 1200 calorie diet, try a smoothie blending 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk, a 1/2 English muffin spread with 1 teaspoon light margarine; oatmeal: 1/2 cup quick-cooking oats with 3/4 cup fat-free milk, 1/2 apple, chopped, 1 teaspoon honey, and a pinch of cinnamon.

Lunches for the 1200 calorie meat plan might include: 1 cup vegetarian vegetable soup, 1 veggie burger in a mini whole wheat pita with lettuce and salsa, 6 ounces light yogurt; chicken salad: 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream- serve over lettuce.

See also:

Manageable Ways to Cut 500 Calories a Day

Dinner in the 1200 calorie diet: BBQ chicken: 4 ounces boneless, skinless breast with barbecue sauce and grill, 1/2 cup vegetarian baked beans, 3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill; 3 ounces poached salmon; slaw: 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing, 3/4 cup cooked brown rice, 1/2 cup pineapple chunks in juice.
Lunch or afternoon snacks for the 1200 calorie meal plan can consist of: a nectarine, a pear, a medium-sized banana, or a smoothie.

See also:

Kris Carr: Crazy Sexy Diet Tips

Lose Weight on a Budget: Cheapest Diet Foods

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McDonald's adds calorie information to menus

Sep. 12, 2012 at 1:44 PM ET

McDonald's restaurants across the country will soon get a new menu addition: The number of calories in the chain's burgers and fries.

The world's biggest hamburger chain said Wednesday that it will post calorie information on restaurant and drive-thru menus nationwide starting Monday. The move comes ahead of a regulation that could require major chains to post the information as early as next year.

"We want to voluntarily do this," said Jan Fields, president of McDonald's USA. "We believe it will help educate customers."

In cities such as New York and Philadelphia where posting calorie information is already required, however, Fields notes that the information has not changed what customers choose to order.

"When it's all said and done, the menu mix doesn't change," she said. "But I do think people feel better knowing this information."

The decision to post calorie information follows the Supreme Court's decision this summer to uphold President Barack Obama's health care overhaul, which includes a regulation that would require restaurant chains with more than 20 locations to post calorie information. The timetable for carrying out that requirement has yet to be worked out.

The posting of calorie information isn't a magic bullet in fighting obesity but could have a big effect over time, says Margo Wootan, director of nutrition at the Center for Science in the Public Interest, which advocates on nutrition and food safety issues.

"Obesity isn't the kind of thing where one day you wake up and you're fat. We gradually and slowly gain weight over time," she said.

So even if only some people are swayed to make slightly better choices, Wootan thinks there's a big benefit to providing calorie information.

Another upside is that companies tend to work harder to provide healthier options when they're forced to display calorie information.

"It can be embarrassing, or shocking, so they end up changing the way the product is made," Wootan said.

Joe Finn, a sales manager from Oconomowoc, Wis., said he was surprised at the calorie information posted at a hamburger restaurant when he flew out to California earlier this year for the Rose Bowl.

"All the calories were up there, and I thought, well, I'm not going to order that," said Finn, 51, who's trying to watch what he eats. He ended up picking the most basic burger, without cheese. Back at home, he tries to stick to options where he knows the calorie information, such as Subway sandwiches.

"Otherwise you could be ordering a gut bomb," he said.

Representatives for Burger King Worldwide Inc.; Taco Bell, which is owned by Yum Brands Inc.; and The Wendy's Co. did not immediately respond to requests for comment.

McDonald's, based in Oak Brook, Ill., is also testing healthier options for next year, such as an Egg McMuffin made with egg whites and a whole grain muffin. The sandwich has Canadian bacon and white cheddar cheese and clocks in at 260 calories. It will be called the Egg White Delight.

The chain is also testing versions of the McWrap, which is a bigger version of its chicken Snack Wrap that is already sold in Europe. The wraps have sliced cucumbers and range from 350 calories to 580 calories.

The moves reflect the pressures McDonald's and other fast-food chains are facing amid growing concerns about obesity. McDonald's is also facing competition from chains such as Subway, which positions itself as a healthy alternative to traditional hamburger chains.

McDonald's notes that it has already made strides in improving the nutrition of its food, such as the automatic inclusion of apple slices in its Happy Meals.

And this summer, it rolled out a "Favorites Under 400" campaign that highlighted the menu items that had fewer than 400 calories. The company noted that about 80 percent of its menu items fit the bill.

Of course, not everyone orders just one item. And the chain has been blamed by critics for fueling obesity rates with its big soft drinks and other items.

A meal consisting of a Big Mac and medium fries, for example, has 920 calories. Add a 16-ounce Coca-Cola, and the count rises to 1,140 calories.

McDonald's, which has 14,000 locations in the U.S., doesn't plan to advertise the posting of the calorie information. Fields said it's something the chain is doing as a "customer convenience."

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Independent And Small-Chain Restaurants Serving Extremely High Calorie Meals

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Academic Journal
Main Category: Nutrition / Diet
Also Included In: Obesity / Weight Loss / Fitness
Article Date: 14 May 2013 - 0:00 PDT Current ratings for:
Independent And Small-Chain Restaurants Serving Extremely High Calorie Meals

A new study published in the journal JAMA Internal Medicine found that the average meal from independent and small-chain restaurants contains more than half of a person's recommended daily calorie intake.

On average, meals from such restaurants contained around three times the amount of energy that an adult should consume in a single meal.

Many major restaurant chains across the U.S. seem to be trying to encourage obesity by serving meals that have calorie counts far exceeding the daily recommended amounts. In fact, most of them have been made to report the number of calories in each of their meals so that people are aware of what they are consuming.

However, this rule has not been applied to independent restaurants or small-chains.

By analyzing a total of 157 different meals (including side dishes) from 33 different restaurants in the Boston area the researchers were able to calculate the number of calories in meals from each of these individual or small-chain restaurants. The samples came from a variety of different restaurant types: American, Chinese, Mexican, Italian, Japanese, Greek, Indian, Thai, and Vietnamese.

The research, led by Jean Mayer USDA Human Nutrition Research Center on Aging (HNRCA) at Tufts University, suggests that the new rules which are making big restaurant chains reveal the number of calories in each of their meals should be applied to all restaurants - regardless of size - given the huge benefit it would provide to public health.

According to the director of the Energy Metabolism Laboratory at the HNRCA and lead author of the study, Susan B. Roberts:

"On average, the meals studied contained 1,327 calories, which significantly exceeds the estimated energy needs of an individual adult at a single meal. Meals from all restaurant types provided substantially more energy than is needed for weight maintenance."

The U.S. Food and Drug Administration (FDA) currently recommends that adults consume no more than 2,000 calories per day. However, 73% of the meals analyzed contained more than 1,000 calories, which is already more than half of the FDA recommendation.

Of all the restaurant types analyzed, the researchers found that that, on average, the type of meals with the most calories were Italian (1,755 calories), followed by American (1,494 calories) and Chinese (1,474 calories). The lowest calorie meals were Japanese (1,027 calories) and Vietnamese (922 calories).

On average, these smaller restaurant chains were also found to have more calories per meal than the largest national chain restaurants (1,437 calories vs 1,359).

Dr. Roberts, added: "These comparative findings suggest that both non-chain and chain restaurants contribute to the obesity epidemic, which is making people unhealthy and has a huge impact on health care costs."

The first author of the study, Lorien Urban, Ph.D., postdoctoral scholar in the Energy Metabolism Laboratory at the USDA HNRCA, wrote:

"National recommendations for the prevention and treatment of obesity stress individual self-monitoring of food consumption, but there is little available information on the energy content of foods offered by restaurants that are not required to post nutrition information.

Given that an imbalance between energy intake and energy expenditure of only 100 calories per day can lead to a weight gain of between six and fifteen pounds per year, our findings suggest that routine reporting of meal calorie content by all restaurants, not just large chains, would encourage individuals to make informed choices about their diet and would discourage restaurants from offering unhealthy portions."

According to results from the The Associated Press-NORC Center for Public Affairs Research survey, only 5% of the U.S. population realizes that obesity raises cancer and respiratory disease risk. Many Americans don't quite understand the full long-term consequences of obesity.

Obesity has become a major public health issue, currently over 12 states have obesity rates over 30%, according to the U.S. Centers for Disease Control and Prevention. With all states having failed to have met the the government's Healthy People 2010 target.

Written by Joseph Nordqvist
Copyright: Medical News Today
Not to be reproduced without permission of Medical News Today

Visit our nutrition / diet section for the latest news on this subject. "The Energy Content of Restaurant Foods Without Stated Calorie Information"
Lorien E. Urban, PhD; Alice H. Lichtenstein, DSc; Christine E. Gary, MS; Jamie L. Fierstein, MS; Ashley Equi, BS; Carolyn Kussmaul, BS; Gerard E. Dallal, PhD; Susan B. Roberts, PhD
JAMA Intern Med Please use one of the following formats to cite this article in your essay, paper or report:

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Nordqvist, Joseph. "Independent And Small-Chain Restaurants Serving Extremely High Calorie Meals." Medical News Today. MediLexicon, Intl., 14 May. 2013. Web.
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