Food gives us energy but when taken in excess, it can lead to weight gain and complicated health issues. The world today has a fast food lifestyle and processed and fried foods are the trend. This combined with a stagnant lifestyle has skyrocketed obesity cases and it is in this context we need to be cautious about what we eat and how much of it is needed or not.
A calorie control meal plan is a healthy way to lose excess weight and regain your health and wellness. This article details every aspect of a ‘calorie control meal plan’ and provides you with a sample 7-day meal plan to try out. Read on and find out everything you need to follow a calorie control plan!
Understanding Calorie Needs
Calories are considered as units of energy and in nutrition it is generally taken as the energy that is obtained from food and drinks. Consuming the right amount of calories is essential for maintaining optimum health.
As per government guidelines of the United States, the average calorie requirement for a man is 2,700 kcal per day and for a woman, this is 2,200 kcal per day. The calorie intake needs of a person can be dependent on certain factors such as
- Weight
- Age
- Sex
- Body Shape
- Height
- Level of physical activity
- Overall general health
A calorie-controlled diet or calorie reduction diet is a diet that limits the calories a person consumes per day. For this purpose, one has to count their calories and make sure that the energy consumed is less than the energy output. A calorie-controlled diet is often considered to be an effective way to lose weight. You will come across more details on this kind of diet and a detailed meal plan based on this in the following sections.
Foods to avoid in a calorie control meal plan
So if you are embarking on a calorie control meal plan journey, there are certain foods you need to avoid. The list of these foods and how they accumulate calories is detailed below.
- Added Sugars
It is a well-known fact that if you want to lose weight, you need to reduce your sugar intake. Most of the added sugar is included in food items like candy, baked goods, sugary beverages, etc. Added sugar can increase your calorie consumption without promoting any nutritional value. It is also associated with a higher risk of developing type 2 diabetes.
- Fried foods
Certain food items in this group such as chicken nuggets, French fries, doughnuts, etc are deeply fried and are harmful to your health. During the frying process, these food items absorb fat and lose water causing them to be calorie-dense. These are not just calorie-raising foods but can also cause harmful effects on cardiovascular functions and other mechanisms in your body.
- Refine carbs
Some of the food items in this group include breakfast cereals, pastries, white rice, white flour, white sauce pasta, soda, crackers, etc. Unlike whole grains, these food items are processed before consumption which eliminates certain key nutrients from them. They are often called ‘empty calories’ because they are high in calories and low in nutrients.
- Processed foods
Another group of foods you need to avoid while following a calorie control meal plan is processed foods. They are mainly ready-to-eat meals, processed meats, and baked goods. According to research published in the Cell Metabolism journal, processed foods can cause excess calorie intake and weight gain.
Some of the other food groups to avoid while following a calorie control meal plan include a full-fat diary and high-calorie condiments.
Calorie control meal plan
Here is a sample meal plan for a week for your calorie control diet.
Day 1
- Breakfast- One serving of avocado egg toast-271 calories
- Lunch- One serving of apple cheddar pita pockets-420 calories
- Snack- 5 dried apricots and 5 walnut halves- 148 calories
- Dinner- One serving of citrus poached salmon with asparagus and ½ cup of cauliflower rice- 452 calories
Daily Total: 1,291 calories.
Day 2
- Breakfast- 2 cups of blueberry -banana overnight oats- 280 calories
- Lunch- Roasted veggie mason jar salad one serving-400 calories
- Snack- 2 medium oranges- 123 calories
- Dinner-Korean beef-stir fry one serving and 1 cup buckwheat soba noodles- 507 calories.
Total calories- 1310 calories.
Day 3
- Breakfast-Peanut butter-banana cinnamon toast 1 slice- 266 calories
- Snack- 3 tablespoons avocado yogurt dip and 2 medium carrots- 151 calories
- Lunch- 1 slice of Everything Bagel avocado toast and slow-cooker vegetable soup 2 cups-347 calories
- Dinner-Wild mushroom pizza with Pecorino and Arugula-one serving-494 calories
Total calories- 1,258 calories
Day 4
- Breakfast- One cup of all-bran cereal, ½ cup of blueberries, 2 tablespoons chopped walnuts, and ¾ cup of skimmed milk-362 calories
- Snack-One serving of apple cider vinegar tonic- 22 calories
- Lunch-Green salad with beets and edamame one serving-325 calories
- Snack- One kiwi- 42 calories
- Dinner- Zucchini noodles with chicken and pesto one serving- 430 calories
Total calories-1181 calories
Day 5
- Breakfast-Maple-nut granola one serving,½ cup blueberries and 3/4 cup of nonfat plain Greek yogurt- 372 calories
- Lunch-Apple and cheddar pita pockets one serving and two clementines-420 calories
- Snack- one cup of edamame with a pinch of sea salt- 100 calories
- Dinner-Lemony lentil salad with feta 1 and ½ serving and one cup of pickled beets-464 calories
Total calories-1356 calories
Day 6
- Breakfast- Blueberry banana overnight oats one serving-285 calories
- lunch – Pressure cooker chicken tikka masala one serving and two cups spinach-399 calories
- Snack- 2 medium carrots and 4 tablespoons of avocado dip-151 calories
- Dinner-Chicken parmesan and quinoa stuffed peppers one serving-559 calories
Total calories- 1394 calories
Day 7
- Breakfast-Peanut butter and banana cinnamon toast one slice-266 calories
- Lunch-Roasted veggie mason jar salad-one serving-400 calories
- Snack- ¾ cup of raspberries, 1 tablespoon of honey, and ½ cup of Greek yogurt- 142 calories
- Dinner- Sheet-pan salmon with broccoli and sweet potatoes-one serving-504 calories
Total calories- 1312 calories
Tips to follow on a calorie control meal plan
By following certain tips you can successfully carry out your calorie control meal plan.
- Cut down on your portion size- According to research published by Cambridge University Press, downsizing food or controlling portion size can be effective in preventing weight gain. If you are on a calorie control meal plan, this can be an effective method to follow.
- Consume more fiber-rich foods- Those who are in a calorie control meal plan should eat more fiber as this can help them to feel fuller longer and prevent cravings.
- Enhance sleep quality- Experts point out a crucial link between sleep quality and hunger. Having better sleep quality can reduce hunger cravings and thereby aid in successful calorie control.
- Ditch liquid calories- Liquid calories are usually obtained from beverages like juice, soda, sports drinks, and alcoholic beverages. These are known as the source of empty calories which means it adds to calories without any nutritional benefits. Avoiding such food items can be helpful to carry out a calorie deficit.
- Eat more protein- Like fiber, protein is another important nutrient that can increase your satiety levels. As it takes longer to digest, it can help you feel fuller for longer. This helps to prevent cravings.
Conclusion
Calories are units of energy used to measure the energy released from the food you consume. According to the United States government guidelines, men need an average of 2700 kcal per day while for women it is 2000 kcal. A calorie control meal plan is a kind of meal plan that reduces calorie intake to lose weight or optimize your health. For this purpose, one needs to take an account of the calories they consume per day. Certain foods can increase calorie intake without adding any nutrients to the body. Such foods should be avoided while you are on a calorie control meal plan. Some of these items include added sugars, processed foods, fried foods, refined carbohydrates, etc. Some of the tips that can be followed while taking a calorie control meal plan include: reducing portion size, controlling liquid calories, eating more protein and fiber, etc.
FAQs
The best meals for a calorie deficit are meals that are high in protein and fiber and low in fat and carbohydrates. Foods such as lean meat, vegetables, fruits, whole grains, and seeds can help with this.
Simply, a calorie control diet means a diet that puts a limit on the calories you consume daily.
Yes. a 1200-calorie diet is popular and approved for weight loss.
Also called 7 day GM diet, it claims to help you lose around 15 pounds in a week.
You can reduce calorie intake by following certain methods like making some healthy dietary changes, being more active, getting enough sleep, eating more vegetables and fruits, etc.
Some foods that are low in calories or almost have zero calories include cucumbers, cauliflower, broccoli, apple, celery, watermelon, etc.
