Whenever you start a calorie restricting diet, be sure you get the most out of the calories that you are allowed to have. Because fats and oils also tend to be high in calories, a great way to cut back on calories is to opt for a low-fat diet. This is particularly true if you are restricting your calorie count to around 1,200 calories a day.
Some Fats Are Good
Use fats sparingly. Even in a low-fat diet it is important to remember that not only do we need some fat but also that not all fats are the same. Even those fats that are good for us are high in calories, so they should be used with particular attention to portion control.
Divide your Calories
To start a low-fat diet, divide up your calories to allow for three or four meals per day. Because low-fat diets tend to have a high concentration of fruits and vegetables you are going to want to eat smaller amounts on a more frequent basis. Fruits and vegetables not only fill you up quickly but they also digest faster. You may need to adjust your eating schedule to allow for these changes.
When dividing up for meals, have your largest meal as well as most of your fat calories early in the day. This gives your body a good start. A good choice is cereal, skim milk and fresh fruit. Pay attention to portion sizes on the label and choose a cereal that is nutrient-dense.
For lunch choose lean beef, chicken or tuna packed in water. At least half of your plate should contain fresh vegetables. A serving of brown rice is better than white as it is less refined. Again, pay attention to portion sizes when choosing meats and carbohydrates. A serving size of beef or chicken should be no wider than your fist.
Your last meal of the day should be the smallest. You can use the remainder of your daily calories as you choose as long as you make low fat choices.
Should you feel the need for a snack, a handful of frozen grapes make a good low fat and low calorie choice.
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