Weight Loss Diet Menu

"Calorie" has become a buzz word in the society. As this is the age of 'six-pack abs' and 'zero sizes', everyone has become calorie conscious. These days, men and women, both like to flaunt. Men are proud of their muscles while women are proud of 'hour-glass' like figure. A healthy and balanced diet is required if you want to lead a healthy lifestyle. 'Cutting down the number of calories' cannot be the only solution for losing weight. Regular exercise, good eating and sleeping habits, healthy but low calorie food in the diet, etc., help you shed those extra pounds. A fad diet may help you lose weight quickly but the effect of the diet can be temporary. For long-lasting effect, you should opt for steady and healthy weight loss. A rapid weight loss diet menu can result in fatigue or there is always the risk of leaving the plan halfway.

1 pound is equal to 3500 calories. When you read that a '500 calorie daily deficit' leads to '1 pound fat loss' per week, losing weight seems very easy. But, in reality, this may not work efficiently. An absolute minimum calorie intake to lose weight, cannot be set as calorie requirement varies according to the age, gender,body composition and the activity level (lifestyle) of a person. You must have come across 2000, 1800, 1600 or even 1500 calorie diet menus. You should select a diet plan that suits your requirements. If your daily calorie intake is around 2500 calories, you may opt for a 2000 calorie diet plan, initially. Dietitians generally recommend a 500 calorie cut down initially. Men or women who perform vigorous physical activities, may require more calories than those who follow a sedentary lifestyle. Therefore weight loss diet menu, whether designed for men or women, may vary from person to person.

2200 Calorie Diet Menu

Time	Item	Amount	Protein	Carbs.	Fats	Calories
Breakfast	Coffee	12 ounces	00.45	1.40	0.0	008.00
	Cottage Cheese-1% fat	01.5 cup	42.00	09.00	03.00	246.00
	Cream, half and half	1 tbsp	00.44	00.65	1.74	019.55
	Fruit Cocktail	00.50 cup	00.50	29.75	00.10	114.40
	TOTAL	--	43.39	40.80	04.84	387.95
Morning Snack	Medium Size Apple with Peel	One	00.30	21.10	00.00	081.00
	Medium Size Banana (8")	One	01.20	26.65	00.60	105.00
	TOTAL	--	01.50	47.75	00.60	186.0
Lunch	Medium Size Apple with Peel	One	00.30	21.10	00.00	081.00
	Whole Wheat Bread Slice	Two	06.00	24.00	02.00	140.00
	Mayo	0.15 cup	0.30	08.45	11.75	137.37
	Cheddar Cheese	Two Cubes	08.45	00.45	11.25	136.88
	Turkey Breast	3 ounce	25.50	00.00	00.60	114.75
	TOTAL	--	40.55	54.00	25.60	610.00
Evening Snack	Bread Slice Rye 7 Grain	Two	10.00	72.00	04.00	180.00
	Peanut Butter	2 tbsp	08.00	07.00	16.30	190.00
	Jelly	4 tbsp	00.00	17.00	00.00	056.00
	TOTAL	--	18.00	96.00	20.30	426.00
Dinner	Chicken Breast	4 ounces	35.25	00.00	04.00	187.00
	Plain Croutons	0.25 cup	09.00	05.50	00.50	030.00
	Salad	1 Small	01.30	09.50	00.40	049.00
	Steamed Rice	1.5 cup	09.00	95.00	00.00	246.00
	Thousand Island Reduced Cal. Kraft	4 tbsp	00.00	12.00	04.00	080.00
	TOTAL	--	54.55	120.00	8.90	592.00
	GRAND TOTAL	--	157.93	357.56	60.26	2202.45

You will come across many weight loss diets. Whatever diet plan you choose, it is essential to eat 4-6 times a day and it is essential to eat and sleep on time. You should avoid late night dinners and irregularity in eating. All types of foods including fresh fruits and vegetables, should be included in a weight loss diet menu. High fiber diet is recommended for maintaining the digestive health. It can help you achieve your goal slowly but steadily.