Low calorie diet plan | Low calorie meals
9 important things that influence your low calorie diet planning
Learn how to make your low calorie meals
We eat to live. This is definitely true but we do not eat only to satisfy our sense of hunger but also out of pure joy. We usually associate eating with special feeling special situations, memories and public norms. This all, combined with feeling hungry, influences the choice and amount of eaten food.
The taste and the smell of food are very strong regulators of how much we eat. The smell of the food is in that sense even more important compared to its taste. We smell the food before we eat it. Therefore it is often a decision factor whether we will take or leave certain food.
The main factors which should be taken in to account when planning a low calorie diet are:
- Metabolic requirements (elementary tract signals)
- The energy stock we have in our body
- Emotional condition we are in – e.g. food can make us feel good when we feel depressed
- Symbolic and psychological factors
- Motivation – e.g. some people have generally good appetite
- Suggestion – e.g. it is possible to influence others about how much they eat
- General atmosphere-e.g. music, nice table cover
- Food esthetics – we will eat more if the food is nicely arranged
- Food combination and their sequence
Types of food to include in a low calorie diet
When deciding on what to include in our low calorie diet plan you need to consider the bellow points:
- Include various food in your diet.
- Include food which you like and are part of your culture.
- Low calorie meals should be as attractive as possible. Food should look, smell and taste good and should make you feel a desire to taste it.
- Low calorie meals should be rich on vitamins and minerals with lots of fruit and vegetables.
- Include a sufficient amount of water or other drinks in your low calorie diet plan. (1,5-2 liters).
- Avoid deep-fried food.
- Avoid food which cause allergy or intolerance.
- Eat energetically and nutritionally balanced food. Choose the ingredients according to the age and gender of the person.
- Food you eat should not contain more than 35% of fat based on your daily energy requirements
- You should eat at least 30 grams of dietary fiber daily.
- You should have at least 3 main meals daily. Breakfast and lunch should have higher caloric value compared to dinner. Dinner should take place after 5pm.
- Supplemental daily meals (snacks) should take place between main meals and should include fruits and a piece of non-fat pastry.
- Use salt sparingly in the daily diet.
- Drink alcohol moderately. Do not have more than half a liter of beer or 2 glasses of wine daily.
7 useful tips for lowering the amount of calories in your meals
To make the amount of calories in your meal as low as possible, follow the bellow guidance:
- Choose food which has low caloric density and is rich in nutrients.
- Do not add any oil or fat to the food.
- Have at least 3 daily meals, if possible include snacks between them.
- Eat more fruit and vegetables without greasy seasonings.
- Do not add sugar to your meals.
- Avoid sweets, candy and white flour bakery products.
- Avoid alcohol.
Low calorie meal energy density
Will I get enough energy in my diet plan? With proper planning you definitely will! Just read on…
The amount of energy you need in your diet depends on many factors. The most important are: gender, body mass and physical activity. The values for these parameters are used to calculate the so-called Basal Metabolic Rate (BMR) and Physical Activity Level (PAL). Together they give the best estimate on the individual’s energy needs.
Energy (Calorie) density of food
It is essential to know the energy density (ED) of foods to compose a low-calorie meal. ED is expressed in kcal/g or kcal/ml (kJ/g or kJ/ml). Average ED of our food is 0 to 9 kcal/ml (kcal/g). ED value has influence on the rate of the food leaving the stomach. This rate is the most reliable measure of food satiety potential. The ideal ED value for the food should be around 4.2.