Guidelines

• If you are accustomed to eating a 2,000 calorie a day diet, you should eat no more than 65 g of fat. For those of you consuming a 1,600 calorie a day diet, stick with no more than 53 g of fat per day. These are the normal guidelines that the FDA advises, however, if you are trying to lose weight, you'll need to consume less fat than the guidelines recommend. Stick to consuming between 500 to 1,000 mg of sodium a day if you are trying to eat a low sodium diet as well. Most normal diets consist of approximately 2,000 mg of sodium a day, so this cuts your sodium intake down by half or by as much as a fourth.
  
  

Cooking with Less Salt

• When cooking for your everyday meals, you can use salt substitutes instead of table salt. Avoid cooking with canned soup if at all possible, as these are usually very high in sodium. You can search for low-sodium canned soups, but make sure you're sticking within your daily sodium and fat intake guidelines for losing weight. The same goes for canned vegetables. These are normally very high in sodium, so cooking with fresh vegetables instead is always a good idea. That way you can substitute for the table salt and fat. You can also make homemade soups and broths, substituting where necessary. Get used to reading food labels and keeping track of your daily sodium and fat intake. You may have to plan menus in advance. This is where a free site, such as FitDay, comes in handy, where you can create a free account and keep a daily journal in order to keep track of your food intake and how many calories you are burning throughout the day.
  
  

Example Daily Menu

• When starting a new diet, it can be somewhat overwhelming. You may be concerned about whether you are sticking to your diet and may be extremely nervous. For the first week, you may wish to plan ahead and write down what you plan to eat. Don't forget about incorporating healthy daily snacks into your diet. Snacks are an important part of losing weight because they help ward off extreme hunger and help you get from one meal to the next.
  
  For breakfast, scramble eggs with fresh diced vegetables. Try spinach, onions and red peppers. If you want to add some cheese, add a very small amount of mozzarella cheese. For lunch, try tossing a salad with a vinegar and olive oil-based salad dressing. For dinner, stir fry some fresh vegetables of your choice and toss with whole grain pasta. You can toss with garlic or other seasonings, if necessary.