| There is such a thing as taking a diet too far. Eating | | | | 1200 calories |
| too few calories signals to your body that you are in | | | | This is a good starting point for most women. At this |
| starvation mode and your body acclimates to having | | | | calorie level you can include raw or cooked fruits, |
| fewer calories. Why is this a problem? Because when | | | | include dark green and orange vegetables, legumes, |
| you resume a "normal" diet even if it isn't overeating | | | | even some starchy veggies like corn, potatoes plus |
| you WILL GAIN WEIGHT because now your body | | | | bread, rice cereal and pasta. Your 1200 calories daily |
| thinks it needs fewer calories to operate on. A | | | | should always include: |
| woman shouldn't eat fewer than 1200 calories a day | | | | - two 1-cup servings of fruit, |
| and a man fewer than 1400-1600 and depending on | | | | - three 1.5-cup servings of vegetables |
| the size of the man even that may be low. | | | | - 4 ounces of grains |
| What do you get to eat on a low calorie diet? | | | | - 3 ounces meat |
| 800 calories | | | | - 2 cups dairy products |
| You should NOT be eating such a low calorie diet | | | | - 17 grams of fat and oils |
| without a doctor's care. There are likely to be side | | | | - 171 calories for measuring errors or hidden calories |
| effects from such a low-cal diet including: | | | | 1500 calories |
| - Nausea | | | | This is a good starting point for most men, although |
| - Fatigue | | | | many need more even up to 2000 calories depending |
| - Diarrhea | | | | on their size and build. Be sure to include raw or |
| - Constipation An 800 calorie diet may be more of a | | | | cooked fruits, include dark green and orange |
| liquid based diet of protein shakes and such. | | | | vegetables, legumes, plus some starchy veggies like |
| However, even with an extreme lo-cal diet that | | | | corn, potatoes plus bread, rice cereal and pasta. You |
| supports food instead of liquid diets the "base" of the | | | | should also be eating poultry, beans, fish, tofu, nuts, |
| diet would include limited amounts of low calorie | | | | and seeds. At this level add skim milk and natural |
| vegetables like green beans, broccoli, spinach and | | | | cheese. |
| cauliflower because they have the essential vitamins | | | | Your 1500 calories daily should always include: |
| your body needs plus they are low in calories. Red | | | | - three 1.5-cup servings fruit |
| meat would not be an option, too high in calories, | | | | - four 2-cup servings of vegetables |
| however, extremely small portions of fish, turkey or | | | | - 5 ounces of grains |
| chicken may be included. | | | | - 5 ounces of meat |
| 1000 calories | | | | - 3-cups of dairy products |
| A diet with only 1000 calories is still a bit too | | | | - 22 grams of fat and oils |
| restrictive. Essentially it is a low fat and low sugar | | | | - 32 calories for measuring errors or hidden calories |
| diet. On this plan a typical day would include the | | | | Boosting your metabolism enables you to burn more |
| following servings: | | | | calories to lose weight while still eating the required |
| - two 1-cup servings of fruit | | | | balance of calories your body needs to operate |
| - two 1-cup servings of vegetables | | | | "normally". A boost to the metabolism means not |
| - 3 ounces of grains | | | | having to be so strict with calorie counting while |
| - 2 ounces of meat | | | | attempting to lose weight. |
| - 2-cups of dairy products | | | | MetaboSpeed is a natural metabolism boosting |
| - 15 grams of fat and oils | | | | supplement formulated with guarana, bitter orange |
| - 165 calories available for measuring errors or hidden | | | | extract, green tea leaf and Korean ginseng. |
| calories | | | | |