Adams Media - Try-It Diet--Calorie Counting

Avon, Massachusetts A Try-It Diet is just that a diet that you can try out for two weeks to see if it is a good fit for you. Keep in mind that not every diet is right for every person; please consult with your doctor before making radical changes to your diet. Losing weight can be an overwhelming proposal, but heres some great news: if you maintain a 1,200- to 1,500-calorie-a-day regimen, you can eat just about anything. Weight loss always comes down to your daily caloric intake and output. If you consume fewer calories than you burn, you will lose weight. In this cookbook you will find some new meals that you can create to achieve your weight-loss goals without giving anything up or sacrificing taste.

Simply put, you can have your cake and eat it too! Nutritionists, dieticians, and healthcare professionals agree that healthy eating includes counting calories and sticking to a low-fat diet. These basics are essential for long-term healthy weight loss. Losing weight by counting calories helps to build your knowledge and awareness of how many calories your body needs to function and what is in the foods you consume. Counting calories does not take a lot of time or effort; its flexible enough to fit into most lifestyles and can accommodate personal preferences. Dieting by counting calories means there are no forbidden foods. A calorie is a unit of energy associated with food and dieting.

A calorie is defined as the amount of energy, or heat, required to raise the temperature of 1 gram of water 1C. It is in effect the amount of potential energy that a food contains. The body uses this energy to live and breathe. To lose weight, the amount of calories you consume must be less than the amount of calories you burn off during the day. Any calories your body does not burn are converted to fat. The amount of calories your body needs varies depending on your body type and size and the amount of energy you spend in a given day.

For weight loss, consuming 1,200 to 1,500 calories a day is recommended for most people, but if youre very physically active you may need a few hundred more calories to fuel your system. The general rule is to eat 300 to 500 calories less than you need each day to lose weight. This may translate into losing one to two pounds per week. Losing weight and keeping it off is about making a change in lifestyle; it is better to lose slowly than to drop large amounts quickly that you cant keep off. A healthy diet is a well-balanced diet, and a well-balanced diet is important because it has a direct effect on your health. You want the right carbohydrates, high in fiber, water, vitamins, and minerals.

Fruits, vegetables, grains, and legumes should make up the bulk of the calories you consume. They are high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. The rest of your calories should come from low-fat dairy products, lean meat and poultry, and fish. You can start your calorie-counting plan simply by using just a few steps to keep track of your progress:

• Audit your habits. Start with a food journal. It will allow you to take a close look at what youre eating and drinking and identify where you can make changes.
• Stock up on fruits and vegetables.

  Fruits and vegetables are generally low in calories and they are high in vitamin, mineral, and fiber content. They give you the satisfaction of feeling full.

• Take it with you. Take wholesome foods with you wherever you go so youre not tempted to hit the fast-food drive-through or the vending machines at work. Fruits, vegetables, nonfat yogurt, whole grain cereals, bread, and dried fruit will allow you to snack throughout the day and not feel hungry.
• Make small changes. Theres nothing groundbreaking about making small changes, but its the best way to start a new eating plan without feeling overwhelmed. Cut back on portions, downsize your plate, and add new foods in small increments.
• Bring on the cheerleaders.

  Surround yourself with people who will encourage you. Getting support from people who have been through or understand your goals is a great way to learn and boost your confidence.

• Use a food scale. Calories are measured in weight, so the best way to keep track of how many calories you eat is to invest in a small food scale to weigh your portions and ingredients.

Make calorie counting work for you by keeping track of your food and activities, eating healthy foods, and staying motivated. Make sure your body gets the nutrients it requires every day. It may take some adjustment for you, but start slowly and stick with it. Dont expect to see your weight drop instantly; it may take some time for your body to react to changes in diet and exercise.

Use the recipes provided here ask a starting point; once you have figured out how many calories you need per day to meet your goals, you can add up the calories per day and figure out which recipes pair best with others depending on your individual caloric needs and goals. If youd like to explore calorie counting in more detail, check out The Everything Calorie Counting Cookbook , available in print (ISBN: 978-1-5986-9416-1) and eBook (eISBN: 978-1-6055-0224-3) formats.

Baked Gingerbread Pancakes This puffy cake-like mixture will deflate as soon as you remove it from the oven. Dont be alarmed its supposed to do that. You can use any flavor of nonfat yogurt if you want to alter the taste slightly. Serves 4 Next page