Low-Calorie Dieting For Dummies

Susan McQuillan, a registered dietitian, writes about food, nutrition, and weight control from her home in New York City. She received her bachelor’s degree in dietetics management from New York University and her master’s degree in human nutrition from Hunter College, both in Manhattan. She was formerly a food and nutrition editor at American Health magazine and Reader’s Digest general books division. Susan is the author of Breaking the Bonds of Food Addiction (Alpha/Penguin) and a contributor to many health and nutrition-related books and cookbooks. Her articles and recipes have appeared in Woman’s Day, Family Circle, Cooking Light, Prevention, Fitness, Women’s Sports and Fitness, McCall’s, and Fit Pregnancy magazines.

Introduction 1

About This Book 1

Conventions Used in This Book 2

What You’re Not to Read 3

Foolish Assumptions 3

How This Book Is Organized 4

Part I: Understanding the Basics of Low-Calorie Dieting 4

Part II: Getting Started: The Four-Week Plan and Beyond 4

Part III: Overcoming Obstacles and Moving On 5

Part IV: Trying Time-Tested Low-Calorie Recipes 5

Part V: The Part of Tens 5

Part VI: Appendixes 5

Icons Used in This Book 6

Where to Go from Here 6

Part I: Understanding the Basics of Low-Calorie Dieting 7

Chapter 1: Living a Low-Calorie Lifestyle 9

Deciding How Much Weight to Lose 10

Understanding How to Live a Healthy Low-Calorie Lifestyle 12

Getting Started on Your Low-Calorie Plan 13

Psyching up with goals, tools, and more 13

Setting up a low-calorie kitchen 14

Planning marvelous meals 14

Exercising to burn calories and improve your health 15

Staying on the Low-Calorie Track 16

Working through challenges 16

Assessing your progress from time to time 17

Looking for help 18

Chapter 2: Figuring Out the State of Your Weight 19

Ups and Downs: Discovering How People Gain and Lose Weight 20

Understanding the basics: Metabolism 101 20

Identifying calories and why they matter 21

Figuring out why gaining weight is so easy for some people 22

Recognizing why losing weight is so hard for some people 23

A Trip through Time: Taking Stock of How You Arrived Here 23

Reviewing your weight history 24

Examining your family history 25

A New Beginning: Altering Your Diet Plan 26

For beginners only 27

For pros 29

Tools of the Trade: Figuring Out How Overweight You Are 30

Interpreting a healthy weight range chart 31

Computing your BMI 33

Determining your waist-to-hip ratio 34

Chapter 3: Working with Guidelines for Healthy Low-Calorie Living 37

Cutting Calories for Weight-Loss Success 37

Comparing low-calorie diets to other diets 38

Figuring out what a “low-calorie” diet means to you 40

Focusing on Formulas for Low-Calorie Living 41

Determining the number of calories you need 42

Using another formula for weight loss 43

Understanding the Nutritional Nuts and Bolts of a Low-Calorie Diet 45

Getting the nutrients you need 45

Keeping your energy high and your diet interesting 51

Using Proven Strategies for Cutting Calories 52

Controlling portion size 52

Eating “free” foods 53

Watching calories from carbohydrates, proteins, and fats 55

Part II: Getting Started: The Four-Week Plan and Beyond 59

Chapter 4: Kick-Starting Your Low-Calorie Plan 61

Examining Your Current Diet Habits 61

Recognizing problem behaviors 62

Playing diet games 63

Giving Yourself a Lifestyle Makeover 65

Making changes one step at a time 65

Knowing your diet limits 66

Keeping your diet fresh 67

Checking Your Attitude 68

Finding and maintaining your motivation 68

Loosening up 68

Staying positive 69

Using Tracking Tools As You Get Started 70

Establishing your weight goals 70

Setting up your lifestyle goals 71

Keeping a food diary 74

Weighing in on a regular basis 77

Practicing Mindful Low-Calorie Living 80

Eating mindfully 80

Thinking mindfully 81

Chapter 5: Cooking in a Low-Calorie Kitchen 83

Gearing Up for Low-Calorie Meals 83

Following dietary guidelines 84

Deciding which foods to eat 85

Making a list and sticking to it 87

Shopping for Low-Calorie Foods 88

Reading the labels 89

Going aisle by aisle 92

Setting Up a Low-Calorie Kitchen 96

Using the tools of the trade 97

Brushing up on low-calorie cooking techniques 101

Chapter 6: Planning Low-Calorie Menus: The First Four Weeks 109

Preparing Yourself for the First Four Weeks 109

Going by the numbers 110

Following the rules as closely as possible 110

Doing your own thing to keep the plan fresh 111

Taking the Plunge: Week 1 112

Day 1: 1,500 calories 112

Day 2: 1,500 calories 113

Day 3: 1,500 calories 114

Day 4: 1,400 calories 115

Day 5: 1,400 calories 116

Day 6: 1,300 calories 116

Day 7: 1,300 calories 117

Whittling Down Your Calorie Intake: Week 2 118

Day 8: 1,300 calories 118

Day 9: 1,200 calories 119

Day 10: 1,200 calories 119

Day 11: 1,200 calories 120

Day 12: 1,200 calories 121

Day 13: 1,200 calories 121

Day 14: 1,000 calories 122

Making Adjustments: Week 3 123

Day 15: 1,000 calories 123

Day 16: 1,000 calories 124

Day 17: 1,000 calories 124

Day 18: 1,000 calories 125

Day 19: 1,000 calories 126

Day 20: 1,000 calories 126

Day 21: 1,000 calories 127

Watching Your Weight Drop: Week 4 128

Day 22: 1,000 calories 128

Day 23: 1,000 calories 129

Day 24: 1,000 calories 129

Day 25: 1,000 calories 130

Day 26: 1,000 calories 131

Day 27: 1,000 calories 131

Day 28: 1,000 calories 132

Chapter 7: Pulling through Your Plan’s First Few Months 133

Reassessing Your Low-Calorie Plan 134

Revisiting your goals 135

Taking stock of your diet 136

Making changes to fit your lifestyle 137

Motivating Yourself, Bit by Bit 137

Reaping rewards for sticking with your plan 138

Finding diversions to avoid overeating 139

Using the buddy system 141

Getting into Fun Menu Plans 141

High-protein day 142

High-fiber day 143

Dairy day 144

Fruit fast day 145

Grazing day 145

Snack day 146

Shake it up day 147

Salad day 149

International food day 149

Dessert day 150

Wine with dinner day 151

Fast-food day 152

Convenience food day 154

Chapter 8: Working Out and Working the Weight Off 155

Recognizing the Advantages of Different Kinds of Exercise 156

Distinguishing between aerobic and anaerobic exercise 157

Exploring the physical benefits of exercise 157

Examining the psychological benefits of exercise 158

Fitting Exercise into Your Life 159

Easing into an exercise routine 160

Organizing your workout schedule 160

Increasing activity in your everyday routine 162

Putting Together a Safe and Effective Exercise Plan 163

Warming up, cooling down, and other workout essentials 163

Burning more calories with aerobics 164

Building your strength 167

Exercising Additional Workout Options 169

Stretching out 169

Walking tall 170

Finding alternative ways to burn calories 171

Exercising for Body and Mind 173

Knowing How Much Exercise Is Too Much 174

Identifying the warning signs of too much exercise 174

Overexercising to the extreme 175

Part III: Overcoming Obstacles and Moving On 177

Chapter 9: Making Your Way through Trials and Tribulations 179

Recognizing and Solving Predictable Problems for Emotional Eaters 180

Busting boredom 181

Dealing with everyday frustrations 181

Feeding your sorrow 183

Meeting Typical Long-Term Challenges and Temptations 183

Figuring out whether you’re truly hungry 183

Satisfying cravings 185

Avoiding binges 186

Maintaining your interest and motivation 187

Breaking through plateaus 187

Eating Away from Home with Ease 188

Dining out at restaurants 189

Enjoying parties 190

Celebrating holidays 191

Traveling light 191

Chapter 10: Staying Fit and Stopping Regain in Its Tracks 193

Adding Calories and Keeping Up with Your Workouts 194

Using a formula for the future 194

Planning menus for weight maintenance 195

Revisiting your exercise routine 199

Managing Your Weight for the Long Term 200

Reviewing what’s worked for you 200

Pushing ahead with new ideas 201

Coming to terms with your genes 202

Checking your maintenance plan periodically 202

Recognizing Your Body’s Changing Calorie and Nutritional Needs 203

Staying lean and healthy at any age 203

Working through normal stages of life 205

Chapter 11: Helping Yourself with Outside Resources 207

Asking Other Folks for Help 208

Talking to friends and family 208

Reaching out to find diet buddies and role models 210

Sorting through Commercial Weight-Loss Plans 210

Figuring out whether a commercial program can help you 211

Asking the right questions 212

Picking a suitable plan 213

Getting the Scoop on Medically Supervised Programs 214

Going lower than low 214

Exploring your options 215

Seeking Out Support Groups 216

Overeaters Anonymous (OA) 217

Taking Off Pounds Sensibly (TOPS) 217

Other groups 217

Considering Counseling 218

Selecting the best type of counseling for your needs 219

Finding a therapist 220

Deciding to face your fears 221

Part IV: Trying Time-Tested Low-Calorie Recipes 223

Chapter 12: Benefiting from Breakfast 225

Getting Off to a Good Start 225

Recognizing great reasons to eat breakfast 226

Keeping your morning meals interesting 228

Eating on the run 228

Drinking Up in the Morning 229

Beginning Your Day with Berries 232

Bulking Up Your Fiber Intake with Grains 235

Making Eggs-cellent Breakfasts 242

Chapter 13: Preparing Tasty Lunches 249

Putting Together Midday Meals 250

Packing a low-cal lunch 250

Using low-cal leftovers 250

Mixing Salads 251

Making salads with meat and poultry 251

Diving into seafood salads 256

Tossing together grain and fruit salads 257

Serving Up Sandwiches 261

Savoring Soups 265

Chapter 14: Sitting Down to Delicious Dinners 269

Keeping Supper Simple and Enjoyable 269

Planning ahead 270

Portioning out 270

Feeding the rest of the family 271

Preparing Pleasing Poultry Dishes 271

Fixing quick chicken dinners 271

Putting a new twist on turkey 277

Making the Most of Meat 279

Beefing up your meals 279

Picking pork and ham 282

Fishing for Seafood Dinners 284

Trying a Variety of Vegetarian Dishes 288

Chapter 15: Fitting In Snacks and Desserts 293

Being Smart about Munching between Meals 294

Adding variety to snacks and desserts 294

Grazing throughout the day 295

Sampling 100-Calorie Snacks 296

Treating yourself to sweet snacks 296

Savoring salty snacks 297

50 snacks worth 50 calories 301

Dishing Up 100-Calorie Desserts 302

Making the most of fruit 302

Satisfying your sweet tooth with chocolate 306

Part V: The Part of Tens 311

Chapter 16: Ten Benefits of Following a Low-Calorie Diet 313

Looking Good, Feeling Great 313

Boosting Your Energy 314

Sleeping Better 314

Saving Your Back 315

Lowering Your Blood Pressure 315

Maintaining a Healthy Heart 316

Preventing Diabetes 316

Fighting Cancer 317

Simplifying Pregnancy 318

Living Longer 318

Chapter 17: Ten Low-Calorie Success Stories 319

Finally Fitting into My Genes 319

Eating Small Portions All the Time 320

Consuming Fewer Calories and Adding More Workouts 321

Knowing What Works and Making Time for It 322

Making Four the Magic Number 322

Eating Smart While Eating Out and Cruising to a Lower Weight 323

Having a Baby, Losing the Weight 324

Counting Calories as the Years Go By 324

Buddying Up to Lose Weight 325

Staying Strong with “Want Power” 326

Part VI: Appendixes 327

Appendix A: Calorie Counts of Select Foods 329

Appendix B: Calorie Counts by Food Groups 339

Vegetables 339

Fruits 340

Proteins 342

Grains and Starchy Vegetables 342

Dairy Products 343

Fats and High-Fat Foods 344

Appendix C: Metric Conversion Guide 345

Index 349