The Low-Calorie-Type Plan

Find out how to eat on the low-calorie-type plan.

Now that you’ve calculated your calorie type and determined you fall into the low-calorie camp, which requires eating 1,500 calories or less, here is what you can eat to stay within your designated range and make the most of it.

What to Eat on a Low-Calorie-Type Plan

On the low-calorie-type plan, you can enjoy foods like egg-white-and-veggie omelets, with spinach and tomatoes on the side for breakfast; cauliflower rice with grilled chicken and sliced cucumbers for lunch; and spiralized noodles with sugar snap peas and steamed shrimp for dinner. If you’re craving a snack, go for sliced apples to satisfy your sweet tooth and celery sticks for the crunch factor. For more meal ideas, check out the low-calorie-type recipe box.

Related: 10 Calorie-Cutting Shortcuts

Why It Works

The reason this meal plan suits low-calorie eaters so well is because there is protein in every meal, and plenty of high-volume foods like nonstarchy vegetables that will fill you up with water and fiber and keep you full and satiated in the most calorically efficient way.  For example, 400 calories of oil occupy very little room in your stomach, and 400 calories of chicken occupy a bit more, but 400 calories of vegetables take up the most room for the least amount of calories, guaranteeing you will lose weight without going hungry.

Related: Negative Calorie Soup

Chris Powell’s Low-Calorie Hack

One way to “game the system” when it comes to eating a low-calorie diet is to combine one tablespoon of heavy cream with a diet root beer. Chris recommends this treat because the fat from the cream will curb your appetite, and the diet soda will fill you up for no calories. However, drinking diet drinks on a regular basis is not always recommended for a healthy lifestyle, so Dr. Oz recommends making his version: one tablespoon of coconut oil in a glass of warm water. 

Related: 99 Amazing Uses for Coconut Oil

Exactly How to De-Escalate Aggression From a Stranger

Follow security Expert Bill Staton's important advice to keep yourself safe.

Have you ever had a tense interaction with a stranger in public? Perhaps your shopping carts accidentally knocked into each other or there was a misunderstanding in communication and the other person gets angry. You may wonder how you can de-escalate the aggression and exit the situation safely. So security expert Bill Stanton has your go-to advice for staying alert and protecting yourself in the face of verbal aggression and physical attacks.


Bill Stanton: "It always starts with something small, like someone being too close to you, or even more common, you get bumped by a shopping cart. You want to look at their eyes first -it may reveal emotional changes. But you can't rely on just that. Look at what their trunk is doing; a person's torso will reveal their intent. Body language like raising hands, heightened expression, tense shoulders — these are natural responses to a person who is feeling threatened and will escalate. They may begin to zero in on the space between you and them, and their voice will get louder and louder. You want to read this before it gets further and becomes explosive."

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