Low Calorie Diet Plan - LCDP 101 - Weightalogue
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Low Calorie Diet Plan – LCDP 101

low calorie diet plan

Low Calorie Diet Plan is when you focus on foods that are low in calories – simple as that. Isn’t it? Well, diet plans that are low in caloric intake are mostly found to be the hardest to stick to because most people don’t like the variety of foods that come under low calorie foods.

If you can stick to the variety of foods that come under low calorie foods, we encourage you to read on the remaining of the article to know why is it better to try low calorie diet plan and how to do it the right way.

Why Try Low Calorie Diet Plan?

Calories play an important role in our lives and it has been proved and said that if you can get to know the amount of caloric need your body needs and fill it with the right amount, you can get healthier and live long. In the same way, if you overfill the caloric need that your body needs, you’ll face many diseases and weight gain.

Keeping that in mind of how knowing the caloric needs is an important factor when it comes to living better, this is where the idea of low calorie diet plan comes where you are told about all the low calorie foods you can eat, plus, when and how to eat them to lose weight and get fit/ healthy.

7 Day Low Calorie Diet Plan that Works:

This plan consists the foods that you’ll be eating all over the week to lose weight and get healthier at the same time.

Day 1:

Breakfast: Mix up 1 banana, 3/ 4 cups of bran flakes, and fat-free milk in a bowl.

Lunch: Sandwich with 3 ounces turkey breasts, 1 mini whole wheat pita, 1 teaspoon mayonnaise, mustard, lettuce, and 1/ 2 roasted pepper.

Dinner: 4 ounces broiled sole or flounder with 2 plum tomatoes with topping of 2 tablespoon of parmesan cheese roasted until golden; 1 cup steamed broccoli; 1 fat-free pudding cup and 1 cup cooked couscous.

Day 2:

Breakfast: Blend 8 ounces fat-free milk, 1 cup of frozen berries, and 1/ 2 bananas.

Lunch: 1 cup of vegetarian vegetable soup served with veggie burger with lettuce and salsa in a mini whole wheat pita; 15 grapes; 6 ounces light yogurt.

Dinner: 4 ounces skinless, boneless chicken breasts with barbeque sauce served with 3 boiled red potatoes and 1/ 2 cup vegetarian baked beans topped with pinch of dill and light margarine.

Day 3:

Breakfast: Cook 1/ 2 cups of oats and 3/ 4 cups of fat-free milk in microwave oven. Add 1/ 2 chopped apples; pinch of cinnamon and1 teaspoon of honey.

Lunch: A chicken salad with 4 ounces of skinless roasted chicken breast with 1 tablespoon silvered almonds, 1/ 4 cup chopped red grapes, 1 tablespoon fat-free sour cream, and 1 tablespoon light mayonnaise served with lettuce and 1 banana.

Dinner: 4 ounces of steamed shrimp with 3 tablespoon salsa, topped with 1 baked potato, and 1 tablespoon fat-free sour cream; 1 low-fat frozen fudge bar; and 3 cups of steamed spinach.

Day 4:

Breakfast: 1/ 2 toasted English muffin topped with 1/ 2 small sliced apples and 1 ounce low-fat cheese cooked in microwave for 30 seconds on high, served with 6 ounces of light yogurt along with 1 tablespoon silvered almonds.

Lunch: Heated tomato soup (1 cup) served with a sandwich that is made with 3 ounces thin sliced roasted beef, 1 mini whole wheat pita, lettuce, mustard, tomato slices, and 1 teaspoon horseradish.

Dinner: 3 ounces poached salmon with slaw tossed with 2 sliced green onions, 1/ 4 coleslaw mix with 2 tablespoons fat-free topping, added with 3/ 4 cup cooked brown rice and a pineapple juice as a drink.

Day 5:

Breakfast: 1 cup of cheerios added with 1/ 2 cup of berries, 1 tablespoon silvered almonds, and 8 ounces fat-free milk in a bowl.

Lunch: Quesadilla made by spreading 1/ 4 cup of fat-free refried beans over 1 small whole wheat tortilla sprinkled with 1 ounce shredded fat-free cheese (reduced-fat is also preferable), topped with another tortilla and salsa, cooked in microwave for 45 seconds on high, served with 1/ 2 cup of low-fat cottage cheese with added topping 1/ 2 cup cucumber spears and mandarin orange sections.

Dinner: 3 ounces roasted pork tenderloin served with 1 cup of baked acorn squash mashed with cinnamon; 3 to 2 cups of salad greens added with 2 tablespoons fat-free topping; 1/ 2 cup of vanilla fat-free yogurt (frozen) topped with 1 cup of berries.

Day 6:

Breakfast: Toast 1 frozen waffle topped with 1/ 2 sliced banana that is spread with 1 tablespoon peanut butter, served with 8 ounces fat-free milk.

Lunch: Tuna pita with 2 ounces water-packed light tuna, 1 mini whole wheat pita, 1 tablespoon light mayonnaise, onion slices, mustard and cucumber, served with 6 ounces light yogurt and 10 baby carrots mixed with 1/ 2 banana.

Dinner: Jambalaya made by combining 1/2 cup corn; 3/ 4 cup cooked brown rice; 2 ounces cooked turkey sausage (sliced); 1/ 4 cup canned kidney beans and 1/ 3 cup salsa to be eaten with 1 medium apple and 3 cups steamed spinach.

Day 7:

Breakfast: 1/ 2 toasted English muffin layered with 1 ounce reduced-fat cheese; 1 tomato slice; 1 poached egg; 1/ 2 cup steamed spinach, served with 1 grapefruit.

Lunch: Black bean salad made by tossing 1/2 cup mandarin orange sections, 1/2 cup canned black beans, red onion, chopped red bell peppers, and scallions with 1 teaspoon vinegar, served over salad greens to be eaten with 1 pear and 1 mini whole wheat pita.

Dinner: 3 ounces broiled or grilled flank steak served with 1 baked sweet potato; 1 teaspoon light margarine; 1/2 cup pineapple chunks in juice; and 1 cup steamed zucchini.

Eating the Right Foods on a Low Calorie Diet Plan:

For anyone that is looking to lose weight fast, one of the most essential qualifications for doing so is to eat less. No matter what type of diet you may be on, it will be necessary for you to pay attention to the foods that you are eating, when you are eating them, and the quantities of them, too. That means spending a few minutes looking for the right food. That food is the food that offers the lowest calories possible but still packs a nutritional punch to it.

If you can secure this type of diet, you will find rewards happening each day in dropped pounds.

One of the best ways for you to get that full feeling without filling up on lots of food is to consume foods that are rich in good fiber and lean proteins.

The next thing you need to know is what carbs are good and what carbs are bad. The fact is that you can’t just cut them out. If you do, you’ll end up having to restrict yourself for the rest of your life.

When you eat foods that are refined carbs, such as those that are white including rice and pasta, you are packing on carbs that don’t do much for you at all. Instead, consider eating brown rice and whole grain wheat pasta.

Chances are you won’t notice the difference but they will provide you with another benefit too. They will fill you up. So, they provide a nutritional benefit that your body needs and they keep you full longer and faster, meaning you eat less. The end result is that they are the perfect choice for the low calorie diet plan.

In addition to this, consider the protein that you need. Again, you can’t cut out the proteins altogether, but you can control the ones that you consume. If you eat more lean proteins, such as those like fish and lean cuts of chicken, you will gain the protein that your body needs that is no full of saturated fats that your body shouldn’t have. In fact, lean proteins also provide a full sensation that will last, allowing you to eat less and lose weight effectively.