The 100 calorie diet is a weight loss plan that works by controlling your portion size and limiting your total daily calorie count. You have no food restrictions for this diet. You can eat high energy, high fat foods like pizza and cheesecake whenever you want, as long as you keep the portion size to 100 calories. The theory is that if you take in less than 1,500 calories per day, you can lose weight regardless of how much fat and sugar is in the food. However, since eating oily and sugary foods also have other health consequences, you should still stick with eating healthy meals with balanced nutrition. Fill your meals with lots of free foods like fresh or pickled vegetables. Choose condiments like sugar substitutes, fat free mayo, mustard, vinegar and soy sauce which have negligible calories.
The following are 5 examples to show you how to arrange your meals in 100-calorie food portions.
1. 400 Calorie Breakfast
You metabolism is at its slowest when you wake up in the morning, and your digestive functions are not warmed up to handle oily foods. Eat a low fat, easily digestible breakfast with lots of complex carbohydrates and proteins to supply you with immediate energy and give you a boost of brain power. Remember to drink plenty of fluid as well to rehydrate your system.
- 1 light multigrain English muffin
- 1 large whole egg
- 1 cup of unsweetened soy milk
- 1 medium size apple
2. Breakfast with 100-Calorie Coffee
Having a cup of coffee in the morning can help you wake up and keep you alert. Coffee also accelerates your metabolism. However, if you drink coffee with lots of cream and sugar, you can add significant calories to your daily calorie count. Caffeine also inhibits the absorption of calcium and other nutrients, so it is best to whiten your coffee with milk or soy milk to add extra nutrition.
- 1 cup of nonfat vanilla latte sweetened with sugar substitutes
- 1 slice of whole grain toast
- 1 tablespoon of peanut butter
- 1 small sized banana
3. 200 Calorie Snack
You should have 5 smaller meals instead just 3 large ones. Having a light snack 1to 2 hours before lunch and dinner can keep your metabolic rate high and prevent you from overeating at your upcoming meal. Fruits, nuts and yogurt works well for this purpose. They are also highly nutritious with lots of vitamins and antioxidants to help strengthen your immunity.
- 1 6-ounce tub of nonfat yogurt
- 1 cup of diced strawberries (50 calories)
- 1 tablespoon of chopped peanut bits or 6 dry roasted almonds (50 calories)
4. 500 Calorie Lunch
Lunch should be nutritious and satisfying. You should include all food groups in this meal. A deluxe sub topped with a generous amount of vegetables makes a wonderful lunch choice.
- 1 6-inch whole wheat sub roll (200 calories)
- 3 thin slices of deli cut roast beef
- 2 slices of reduced fat Swiss cheese
- 2 tablespoon of light mayo or salad dressing
- “Free” sub fillers: lettuce, spinach, tomato, cucumber, green bell pepper, onions or pickles
- Diet soda
5. 500 Calorie Dinner
Dinner should be kept light. A fillet of baked or grilled fish served with lots of streamed vegetables makes a great dinner entrée. Have a glass of wine with you fish and finish your dinner with a delicious dessert.
- 1 3-ounces cod fillet
- 1 tablespoon of olive oil
- 1 baked sweet potato (about 2 inches in girth and 3 inches long)
- “Free” steamed vegetables: broccoli, carrot, cauliflower or asparagus
- 1 4-ounce glass of wine
- After dinner dessert: 4-ounces of sugar-free chocolate pudding served with 1 cup of fresh strawberries