How to Lose Weight

The list below is an example of a diet where you can eat six times a day and still have a low calorie intake and a healthy balanced diet. Just select one meal from each time slot.

8:00am

	Serving	Calories
Muesli (skimmed milk)	Bowl (100g)	340
Cornflakes (skimmed milk)	Bowl (50g)	180
Branflakes (skimmed milk)	Bowl (50g)	162
Soup - Chicken + vegetable	Bowl (300g)	190

10:00am

Large Apple	200g	100
Banana	100g	90
Large Orange	200g	74
Large Pear	200g	80

12:30pm

Sandwich - ham salad	2 slices brown bread	200
Sandwich - egg salad	2 slices brown bread	210
Sandwich - cheese & ham	2 slices brown bread	270
Chicken Pasta Salad	200g	275
Tuna Salad	200g	180

15:00pm

Fruit Juice	Glass (200ml)	88
Yoghurt - fruit, low fat	Pot (150g)	135
Baked Beans on Toast	200g + 1 slice toast	240

18:00pm

Spaghetti Bolognese	100g * + 200g low fat bolognese	600
Steak with boiled vegetables	200g steak (8 ounces)	560
Chicken, potatoes + vegetables	200g chicken	500
Fish, brown rice and vegetables	200g fish + 100g rice *	420
Spaghetti - tomato + mushroom sauce	100g *	380
Bean Enchiladas + brown rice	200g + 100g rice *	360

20:30pm

Soup - cream chicken	Bowl (300g)	230
Soup - tomato	Bowl (300g)	210

The above list is only an example. You do not have to eat at these times, eat these foods or eat them in the same order. The list is only to demonstrate how much you can eat and still lose weight. Just have a play with selecting the meals you fancy from each time slot and see how many calories you have taken.

If you were to select the lowest calorie food from each time slot, you would consume a paltry 1,074 calories. That is close to the absolute minimum that anyone should consider eating. It does depend on your size but most nutritionists recommend a minimum daily intake of at least 1,000 calories to maintain healthy bodily functions. Also, remember your maximum daily calorie deficit should be no more than 1,000 calories.

If you select the highest calorie food from each time slot, you will consume 1,935 calories. If you are an average-size 30-year-old male, your metabolism is using approximately 2,600 calories a day. That would mean this diet would give you a calorie deficit of 665, which is a good deficit to lose just over a pound a week. If that man added a daily exercise session to his routine, he could comfortably eat bigger portions and still lose weight.

I have included one large meal in the list at 18:00pm. You do not have to eat a large meal but many people like to feel full at least once a day. You can spread your calories around your meals as you wish. You should eat at least five times a day but if you want to eat smaller meals seven or eight times a day, that is also good.

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