Updated March 25, 2015.
For tips on what to do, read my guide on how to follow a low-calorie diet. Then take a look at these tips to learn what NOT to do:
Don't Avoid All Fats
Your body needs some fats to function normally. You don't need a lot of fats, but you do need some. The strictest low-fat diets suggest you get about 10 percent of your calories from fat, while others go up to 15 percent or so (the United States Department of Agriculture's ChooseMyPlate.gov suggests around 30 percent of your calories come from fat).
Choose foods that contain monounsaturated and omega-3 fats. You'll find these fats in olives, avocados, nuts, flax, soy, pumpkin seeds, and fish. Fats are higher in calories per gram than carbohydrates or proteins, so be sure to keep an eye on serving sizes. You only need a little bit of any of these foods to get enough fat in your diet.
Don't Avoid All Carbs
Your body uses carbohydrates as fuel, so they're good for you. The thing is, your body takes any extra carbohydrate and converts it to fat, to save for later. So the problem isn't eating carbs -- it's consuming too much food. As long as you're on a low-calorie diet, you shouldn't take in more carbs than you need, so don't worry about avoiding them completely. Some carbohydrate-rich foods are better than others; choose more whole grains and vegetables and a lot fewer refined grains and sugar.
Don't Let Yourself Feel Deprived
The worst part of any restrictive diet is that feeling that you can't have something you want. These days, many dietary experts suggest you allow a little space in your diet for the occasional treat. Just remember it has to be a small treat when you're on a low-calorie diet. Still, nibbling on a little piece of chocolate may satisfy a sugar craving without packing too many extra calories.
- Moderation: When Eating Something Bad Is Actually Good
- Why Do I Crave Sugar When I'm Not Even Hungry?
- How Much Added Sugar Can I Eat a Day?
Don't Beat Yourself Up
Staying on a low-calorie diet isn't easy and sooner or later, you're probably going to have a bad day and eat too much. Maybe you didn't notice the food label on the package or didn't realize how many calories you were taking in until it was too late. But guess what -- that's okay, we all do it. Don't berate yourself for falling off your diet, start over the next day. Sometimes eating a low-calorie diet takes some practice.
- How Can I Stick to My Diet on the Weekends?
- Weight Management: When You Cheat on Your Diet
- Weight Regain: What To Do When the Weight Comes Back
Don't Reward Yourself With Food
Sometimes we like to celebrate an accomplishment with our favorite foods, but that probably isn't the best way to reward yourself for doing a good deed or for reaching a goal. Get a massage or a pedicure instead. Or maybe buy a new book, or go out to a movie (without the giant box of candy or buttered popcorn, of course).
Don't Console Yourself With Food
Do you reach for the tub of ice cream when you're having a bad day? Or maybe you cheer yourself up with a greasy burger and fries? Don't do that. Eating ice cream doesn't make the problem go away; in fact, it might just make it worse if you feel guilty for splurging. If you're sad, maybe you can take a walk, play with your dog, cat or gerbils, or talk to a friend or family member.
- How to Develop a Stress Relief Plan That Works
- Tips for Coping With Stress
- Prevent and Cope with Emotional Eating
Source:
United States Department of Agriculture and United Stated Department of Health and Human Services. "Dietary Guidelines for Americans, 2010." Accessed March 13, 2013. http://health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf.
Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. You should seek prompt medical care for any health issues and consult your doctor before taking dietary supplements or making any major dietary changes.