What to Eat on a Low-Calorie Diet, According to a Dietitian

Low-Calorie Goal: The aim of a low-calorie diet is to create a calorie deficit for weight loss, typically ranging from 1,000 to 1,500 calories per day.

Nutrient-Dense Choices: While technically possible to sustain on low-nutrient-density foods, it's recommended to prioritize vitamins, minerals, protein, healthy fats, and fiber for overall health.

Meal Example: A 1,500-calorie-per-day meal plan may include items like yogurt, almond butter, tuna sandwich, fruits, tofu, brown rice, and vegetables.

Low-Calorie Foods: Focus on low-calorie options such as berries, green leafy vegetables, fat-free yogurt, and non-starchy vegetables.

Beverage Choices: Opt for no-calorie beverages like water, black coffee, or tea, avoiding sugary drinks.

Pros: Easy to follow, no food restrictions, potential reduction in heart disease and type 2 diabetes risk for some individuals.

Cons: Risk of nutrient deficiencies, potential fatigue or lethargy, possible slowing of metabolism, and increased risk of gallstones.

Caution for Some: Not suitable for those with a history of disordered eating; consultation with a healthcare provider or registered dietitian is recommended for safe and effective implementation.