What to Eat

• Make your main food source whole foods, such as fruits and vegetables. Whole grains like whole wheat pasta, couscous, brown rice, nuts, eggs and dairy are also a must. Fat- free chicken breasts, fish and pork are good sources of protein from lean meat.
  
  Shop on the outer aisles of the grocery store when stocking your refrigerator and cupboard. Avoid processed, sugary and salt-laden foods. For example, choose a whole grain cereal versus one that has more than nine or 10 grams of sugar and artificial colors and flavors.
  
  When purchasing produce, plan for at least three days of meals that include both breakfast, lunch and snacks. You should re-shop on the fourth day to maintain the freshest source of foods.
  
  

Plan Your Meals

• If you eat healthy, well-balanced meals you should not be hungry or feel deprived on a 1,500 calorie a day plan. Eating whole grains, fruits and vegetables pack plenty of fiber, giving your stomach a feeling of fullness and satisfaction throughout the day.
  
  For example, for breakfast you could have a two-egg cheddar cheese omelet, two pieces of whole wheat toast with a smear of butter and a large slice of melon.
  
  For lunch, have a turkey sandwich on whole wheat bread, mixed vegetables or a salad and water. By late afternoon you may need a snack---a small apple and a teaspoon of natural peanut butter is a good choice.
  
  Dinner could include 3 ounces of lean grilled chicken, a small baked potato with a teaspoon of sour cream or Greek yogurt and a small salad with low-fat oil and vinegar dressing. A evening snack of 2 cups of air popped popcorn with a few sprays of low-fat butter spray and light salt fits into the caloric budget.
  
  Throughout your day, hydrate your system with plenty of water. Have a cold glass of water before and during every meal to maximize your body's ability to eliminate toxins. Avoid alcoholic beverages and caffeinated drinks.
  
  

Maximize Weight Loss

• After a few weeks of consistently eating 1,500 calories of fiber-rich foods a day, you will begin to see a positive change in your weight. This diet is also a great way to maintain your weight. However, if you reach a plateau when you would like to lose more weight, calorie cycling may help. That's where you alternate a 1,500-calorie program one week, and follow with a 1,200 calorie program the next.
  
  The difference between programs is the snacks. Simply eliminate the snacks from the 1,500-calorie diet to arrive at a 1,200-calorie diet. If that sounds unrealistic, you can reduce the portion sizes of your meals instead.
  
  By cycling your caloric intake, you will create metabolic confusion. Your body will no longer be comfortable with the same number of calories day in and day out and will begin to shed more weight.