Losing Weight More Slowly at Kilocalories

The smaller the deficit of calories between what you need and what you eat, the more slowly you'll lose weight. If your daily needs are 1,700 kilocalories and you eat 1,500, you'll be missing 200 kilocalories each day. Because a pound of fat is 3,500 kilocalories, you'll lose a pound in about 17 days (3,500 divided by 200). You'll lose almost 2 pounds a month, or 24 pounds in a year. You can accomplish this loss by reducing your daily intake by only the equivalent of a piece of bread and two teaspoons of margarine. Put that way, losing the weight doesn't seem difficult at all.

Below we use the recipes in this book to make up a 1,500-kilocalorie diet. In this plan, you're eating 600 kilocalories of carbohydrate or 150 grams, 450 kilocalories of protein or 112 grams, and 450 kilocalories of fat or 50 grams.

Table 3-3

A 1,500-Kilocalorie Diet



Carbs (g)

Protein (g)

Fat (g)


Blueberry and Almond Pancakes (Chapter 6)





Indian-Inspired Lamb and Legume Chile (Chapter 8)





Paillard of Chicken Breast with Fennel and Parmigiano (Chapter 13)








You notice that this plan is 65 grams low on carbohydrate, 28 grams low on protein, and 1 gram low on fat. This allows you to have some fruit with the xflBEH


meal or snacks in between to make up the difference. An apple, half banana, and 12 cherries will provide 45 grams of carbohydrate because each is 15 grams. A tablespoon of cashews and 6 almonds will provide 10 grams of unsaturated fat. Two ounces of ricotta cheese with 5 grams of fat per ounce will provide 10 grams of fat.

As you create your meals, you'll be amazed at how small the portions really are. Four ounces of lean meat isn't much compared to what most people are used to eating at home or in restaurants. Eating proper portions is very important because it will ultimately make the difference between weight gain and weight maintenance or loss. Portion size may also be the difference between controlling your blood glucose and not controlling it. Check out Chapter 1 for more about portion sizes.

Think of the money you will save if — each time you go to a restaurant — your knowledge of portion sizes allows you to take home half of your meal to eat another day.

Get The Body Of Your Dreams

Get The Body Of Your Dreams

Everybody wants to lose weight. This is one fact that is supported by the countless weight loss programs on the market along with the numerous weight loss products, ranging from snack bars, powdered juices, shakes and even slimming soaps and lotions.

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