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How to cut calories & keep the nutrition

Viewed 378 times21-5-2013 11:35 AM | Herbalife

How to cut calories & keep the nutrition



When you're cutting calories, do you know how to make sure you're getting all the nutrients you need?

I'm Susan Bowerman, Registered Dietician, and today we're going to talk about how to build a healthy, low-calorie diet.

If losing weight were simply a matter of eating fewer calories than you burn every day, you could lose weight eating nothing but ice cream as long as you kept your calorie intake down. But that's no way to take weight off obviously; you'd be missing out on plenty of vital nutrients.

And while cutting calories is certainly key when it comes to weight loss you have to do it wisely. Smart weight loss is a lot like smart shopping with the calories you have to spend, you want to get the best nutritional value you can. And that means that when you have nutrient needs to fill and fewer calories to work with every bite needs to be nutrition packed.

A well designed weight loss plan emphasizes nutrient-dense foods like vegetables and fruits, lean proteins, whole grains and low-fat dairy products that deliver the best nutritional value for the calories you're eating. But it takes a lot of careful planning and there's not a lot of room for extras especially if you're trying to keep you calories in the range of 1200-1500 per day.

Build your diet by starting with healthy fruits and veggies first. Bite for bite, these are the lowest calorie foods in your diet, and they provide plenty of fiber, vitamins, minerals and antioxidants. And, they can go a long way toward meeting your carbohydrate needs. Next, add in your healthy proteins fish, poultry breast, low-fat dairy products, eggs or egg whites, beans, or soy products, and protein powders that you can use for your shakes. Protein foods help keep you full and satisfied, but you need to choose carefully. A small steak could have twice the calories as the same size piece of fish, and easily cost you 400 calories or more.

From there, you'll want to add whole grains as your calories allow. At roughly 100 calories for a typical serving, larger people and those who are more active can afford to eat more of these foods than smaller people or those who don't get much activity. Whole grains do provide you with fiber, vitamins and minerals, and are more healthy than refined grains like white rice, white bread, regular pasta so opt for the whole grains whenever you can.

Lastly, keeping your fat intake on the low side is one of the best ways to curb calories, since high fat foods add up so quickly. You get fat naturally from many foods that you eat, so you don't really need to add it to your food at all. Of course, fats add flavor which is why we like them so choose wisely, and focus on eating small amounts of healthy and flavorful fats like nuts, seeds, avocado and olive oil. Many sugary foods, like dessert, are high in fat, too so save those for special occasions. If you really crave something sweet at the end of a meal, get in the habit of having some fresh fruit instead of a rich pastry or ice cream.


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Posted by:
Herbalife Independent Distributor
Kelly Yew
M: +6017-270 6899
W: Why Herbalife? Why Now?

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