Eating more food will help you lose more fat, but only if you follow a strict diet.
You should limit carbs to 1.5 percent of your total calories and keep them limited to a certain percentage of your calories.
That’s about 200 calories per day.
That means you should eat about 250 calories a day of whole-grain breads, a slice of orange or orange juice, a salad or two with vegetables, and so on.
For example, if you want to lose 10 pounds of fat per week, you’d have to eat about 1,000 calories of fruit and vegetables, 1,400 calories of lean protein and 1,200 calories of carbs a day.
So that would mean eating about 300 to 500 grams of fruits and vegetables a day, with 150 to 200 grams of lean proteins.
So for a person with a BMI of 30 to 30.9, that would put him or her on a very restrictive diet, said Dr. Daniel P. Krauss, the director of the University of Michigan Obesity Center and professor of pediatrics and nutrition at the University Health Network in Detroit.
“I would suggest that that’s a very high calorie diet for someone who’s trying to lose weight.”
A more moderate, healthy diet A more realistic diet might look like this: 1,300 to 1,600 grams of whole grains and legumes like beans, lentils and peas, and other whole grains.
1,100 to 1 to 1 cup of fruits, vegetables and lean proteins 2 to 3 servings of whole grain breads or breads made from whole grains (no sugar) and a half cup of brown rice (with a few grams of liquid added).
4 servings of fruits like orange or lemonade.
2 to 2 servings of vegetables like broccoli, cabbage, cauliflower or cauliflower, and a salad with carrots, celery and other vegetables.
1 serving of whole beans or lentils.
2 servings from canned vegetables like lentils, beans, peas or lentil soups.
1 to 2 ounces of nuts or seeds, such as almonds, hazelnuts or pistachios.
1 tablespoon of butter, preferably from olive oil.
3 ounces of fish or meat, such a turkey breast or salmon, chicken or turkey, beef or pork, or lamb or goat.
1 cup or more of lean dairy products, such butter or yogurt.
2 cups or more fat-free whole-fat yogurt or coconut milk, such an almond or hazelnut-based yogurt.
A serving of lean nuts or soy-based soy milk.
1 small salad or small portion of a salad.
A half-cup or more salad or a portion of salad made with vegetables or salad greens.
1 or 2 cups of fish oil.
2 or 3 servings from fish or poultry.
1-2 servings of fish, such shrimp, sardines or mackerel, such cod or halibut, such mackerells, such salmon or salmon-like fillets, such flounder or other small fish.
1 portion of meat.
2 ounces or more meat or poultry or fish.
A portion of lean meat.
1 egg or dairy-free omelets.
1 piece of chicken or beef.
1 whole-wheat muffin or cup.
2 tablespoons of whole fruit.
2 large, fresh, fresh-from-the-box vegetables.
2-4 small portions of vegetables.
A side of milk or yogurt for breakfast.
One serving of fruit juices or smoothies for lunch.
One or two servings of yogurt or smoothys for breakfast or dinner.
1 side of whole milk or fruit smoothies or ice-cream for dessert.
1 scoop of fresh milk or juice.
1/2 to 2 tablespoons fat- free soy milk or soy milk substitute.
One tablespoon of coconut oil for cream.
1 teaspoon of olive oil for oil.
1 large serving of dried fruit or a small portion, or two small portions, of fresh fruit or dried fruit.
1 slice of whole or dried fish, or any portion, for lunch or dinner, or a few pieces of tuna or salmon.
1 1/4 to 1 pound of lean beef.
A few ounces of lean pork.
A couple small servings of lean chicken.
A small portion or two smaller portions of lean fish or fish products.
1 medium or large portion of fat- and cholesterol-free pasta, such lasagna, quiche, pasta sauce or quiche.
A large portion or small portions for salad or other dishes.
A bowl of whole, dry fruit or nuts, such almonds or hazellnuts, pistachio, macadamia or walnut.
A medium or small amount of dairy- or soybean-based protein, such whey or casein.
1 bag of whole green leafy vegetables, such spinach, kale or other leafy greens.
A cup of nuts.
1 container of fresh fruits, such oranges, plums, grapes, peaches or apricots, and fruit