9 important things that influence your low calorie diet planning

Learn how  to make your low calorie meals

We eat to live. This is definitely true but we do not eat only to satisfy our  sense of hunger but also out of pure joy. We usually associate eating with special feeling special situations, memories and public norms. This all, combined with feeling hungry, influences the choice and amount of eaten food.

The taste and the smell of food  are  very strong regulators of  how much we eat. The smell of the food is in that sense even more important compared to its taste. We smell the food before we eat it. Therefore it is often a decision factor whether we will take or leave certain food.

The main factors which should be taken in to account when planning a low calorie diet are:

  • Metabolic requirements (elementary tract signals)
  • The energy stock we have in our body
  • Emotional condition we are in – e.g. food can make us feel good when we feel depressed
  • Symbolic and psychological factors
  • Motivation – e.g. some people have generally good appetite
  • Suggestion – e.g. it is possible to influence others about how much they eat
  • General atmosphere-e.g. music, nice table cover
  • Food esthetics – we will eat more if the food is nicely arranged
  • Food combination and their sequence

Types of food to include in a low calorie diet

When deciding on what to include in our low calorie diet  plan  you need to consider the bellow points:

  • Include various food in  your  diet.
  • Include food which  you like and are part of  your culture.
  • Low calorie meals should be as attractive as possible. Food should look, smell and taste good and should make you feel a  desire  to  taste it.
  • Low calorie meals  should be rich on vitamins and minerals with lots of fruit and vegetables.
  • Include a sufficient amount of water or other drinks in  your  low calorie diet plan. (1,5-2 liters).
  • Avoid deep-fried food.
  • Avoid food which cause allergy or intolerance.
  • Eat energetically and nutritionally balanced food. Choose the ingredients according to the age and gender of the person.
  • Food  you eat should not contain more than 35% of fat based on your daily energy requirements
  • You  should eat at least 30 grams of dietary fiber daily.
  • You should have at least 3 main meals daily. Breakfast and lunch should have higher caloric value compared to dinner. Dinner should take place after 5pm.
  • Supplemental daily meals (snacks) should take place between main meals and should include fruits and a piece of non-fat pastry.
  • Use salt  sparingly in the daily diet.
  • Drink alcohol moderately. Do not have more than half a liter of beer or 2 glasses of wine daily.

7 useful tips for lowering the amount of calories in your meals

To make the amount of calories in your meal as low as possible, follow the bellow guidance:

  • Choose food which has low caloric density and is rich in nutrients.
  • Do not add any oil or fat to the food.
  • Have at least 3 daily meals, if possible include snacks between them.
  • Eat more fruit and vegetables without greasy seasonings.
  • Do not add sugar to your meals.
  • Avoid sweets, candy and white flour bakery products.
  • Avoid alcohol.

Low calorie meal energy density

Will I get enough energy in my diet plan?  With proper planning you definitely will! Just read on…

The amount of energy you need in  your diet depends on many factors. The most important   are:  gender, body mass and physical activity. The values for these parameters are used to calculate the so-called Basal Metabolic Rate (BMR) and Physical Activity Level (PAL). Together they give the best estimate on the individual’s energy needs.

Energy (Calorie) density of food

It is essential to know the energy density (ED) of foods to compose a low-calorie meal. ED is expressed in kcal/g or kcal/ml (kJ/g or kJ/ml). Average ED of our food is 0 to 9 kcal/ml (kcal/g). ED value has influence on the rate of the food leaving the stomach. This rate is the most reliable measure of food satiety potential. The ideal ED value for the food should be around 4.2.


- Low calorie smoothie recipes
- Low calorie soup recipes


- Use powerful tools to make your low-calorie diet plan.
- Calculate your daily energy requirements .

- Calculate your Body Mass Index (BMI).
- Set your targets and plan your low-calorie diet.


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