Calorie Control

The amount you eat has to be less than what you burn, to lose weight. It is not yet clear which type of diet is the best for doing this. But it is clear that you are more likely to stick to changes that you find enjoyable and fit into your lifestyle. One way of losing weight is to follow a plan that structures your intake around the number of calories you will need. The same principles of healthy eating apply but it can be helpful for those people that like to have a structured dietary plan.

The amount you eat has to be less than what you burn to lose weight. It is not yet clear which type of diet is the best for doing this. But it is clear that you are more likely to stick to changes that you find enjoyable and fit into your lifestyle.

The recommended guideline daily amounts of calories for an ‘average’ female and ‘average’ male wanting to lose weight are below:

  • Men: 1800 calories per day
  • Women: 1500 calories per day

In order to lose weight at this rate the calories you eat and drink need to be 600 calories less than what you burn. The recommended guideline daily amounts for weight loss are based on the individual doing low amounts of activity.

These recommendations are a good starting point; however over time you will need to adapt them to your own weight and activity levels with the support of your registered dietitian. Factors such as activity, size of body, sex and age will make a difference to your individual needs.

To make sure your diet is balanced it may be helpful to work out the number of servings you can have from each food group each day. Below is an example of a 1500 and 1800 calorie meal plan.

 

Average calories per serving

Women

Men

Breads and cereals

90

5 servings  450 cal

7 servings 630 cal

Fruit and vegetables

45

5 servings 225 cal

7 servings 315 cal

Average meat/poultry

140

2 servings 280 cal

2 servings 280 cal

Average milk and dairy

75

3 servings 225 cal

3 servings 225 cal

Other

 

320 cal

350 cal

Total

 

1500 calories

1800 calories

 

No more than 2 portions should come from the fat and sugary food group. Your alcohol calorie allowance also needs to fit into this.

Once you have planned which food groups you will gain your calories from, you can then get an idea of how big a serving size is from the examples given below.