Most dietitians agree that calorie control is the key to successful weight loss. For a calorie controlled diet to work, it must be sustainable; one that fits into your present lifestyle, allowing you to live a normal life on normal foods without feeling deprived while you are achieving your health and weight loss goals. Low calorie diets are designed to create an energy deficit which causes your body to burn stored fat resulting in weight loss.

To determine the right caloric intake for yourself, you need to consider your age, height, current weight and activity level. There is no magic diet for everyone; some people require more than 1200 calorie per day. If a 1200 calorie diet gives you a low energy level, raising your calorie intake to 1500 calories is the beast answer. As men are more muscular and need more calories for daily activities, it is usually not recommended they reduce their calories below 1200 calories. If you eat less than 1200 calories per day, you will benefit from a nutritional supplement. Vitamins, minerals, electrolytes and trace elements are necessary especially when dieting.

Many men I know do not cope well with low calorie diets as someone else is cooking their meals or they depend on store bought meals and takeaways. To see good results, you have to watch portion sizes and choose healthier alternatives such as fresh and unprocessed foods, fruit, vegetables, whole grains, legumes and lean proteins.

As a guide, you will need :

8 oz of proetin . Choose fish, chicken and turkey. Remove all skin and trim all visible fats. These may be broiled, baked, braised or pan-fried. A small amount of canola, corn or olive oil is allowed for cooking. The protein meal will provide you approximately 480 calories.

6 cups of greens. These will provide the fibre and bulk to reduce hunger and promote regularity. Salad dressing should consist of 1 1/2 tablespoon of virgin olive oil, unlimited amount of vinegar, and a sprinkling of iodized salt and pepper. When including fruits in your calorie controlled diet, exchange a small fruit for 3 cups of salads or vegetables. Solid fruits like apples, peaches, pears are the good choices. Eat oranges, strawberry and grapes sparingly. Avoid juicy choices like watermelon and pineapple; and dried fruits like raisins which have a high glycemic index.

Always drink 6 to 8 glasses of water throughout the day, it keeps you well hydrated and feeling full thus you are less likely to reach for snacks. Avoid sweetened beverages and alcohol.

A sample of 1200 calories diet plan for man:

Breakfast

2 slices wholemeal bread

1 tablespoon peanut butter

1 banana

Mid-morning Snack

20 almonds

1 apple

Lunch

3 oz tuna

2 slices of rye bread

2 cups raw vegetable crudits (carrot, red pepper, celery, tomato)

1 tablespoon low fat mayonnaise

1 small orange

Mid-afternoon Snack

8 oz low fat yogurt

Dinner

3 oz grilled, baked or broiled skinless chicken breast

1 cup cooked broccoli or any vegetables of your choice

Salad with 1 cup lettuce, cup cherry tomatoes, cup grated carrot

2 teaspoons olive oil and balsamic vinegar

2/3 cup brown rice

Evening Snack

1 cup low fat milk

It is alright if you slip up and fall off the healthy foods wagon, do not punish yourself if you fail. Weight loss need not be a lonely journey; get support and encouragement from those around you, and making small gradual changes in your eating habits will definitely increase your chances of success.