If you’re a woman of average size and average activity level, you need about 1,600 calories per day to maintain a healthy weight (that’s four 400-calorie meals a day). But when it comes to weight and calories, one size does not fit all. According to government estimates, most men need about 2,000 calories a day; hence, the use of a 2,000-calorie standard on food package labels. Athletes and other people who are very active may need more. Now, if you’re trying to lose weight, you probably need fewer calories. Instead, most of us tend to eat more: according to the USDA, the average American eats about 2,800 carolires a day!

    Regardless of our total calorie needs, though, we all need food to fuel us throughout the day. If you skip breakfast, have a light lunch, and then eat a really big dinner (which many of us do), you won’t meet your body’s daily need for calories and nutrients. Eating 1,600 daily calories that way - that is, almost all in one meal - is a recipe for moodiness and exhaustion. You’ll be hungry and suffer from low blood sugar during the day, plus your body won’t metabolize fat as efficiently, especially at night.

 

    Instead, study after study illustrates the benefits of spacing out your meals at regular intervals and keeping them all about the same size. Eating meals at regular intervals has been linked to greater calorie burning after eating, better response to insulin, and lower fasting blood cholesterol levels. When you eat throughout the day, you’re less likely to become ravenous and overeat when you do sit down. You also keep your blood metabolism revvd, and your mood stable.

 

    Historically, some calorie-controlled diets were hard to follow because they didn’t account for hunger - or acknowledge the best types of foods to keep energy levels up and cravings at bay. Successful weight loss does require lifestyle changes - but the beauty of the 400 calorie fix is that you don’t have to drastically alter your routine or avoid the foods, activities or social occasions you love.

 

    What can I eat for 400 Calories? To help you feel full and satisfied, most of your meals should feature at least one filling food: Vegetables and fruits, protein-rich foods, nuts and other foods with good fats, and foods high in fiber have all been proven by researchers to increase satiety, or feelings of fullness.
 
v Protein. Foods rich in protein are even better hunger beaters than foods rich in carbohydrates or fat, and they actually stimulate hormones and neurotransmitters that signal fullness.

 

v Fiber. Foods that are highest in fiber, typically fruits and vegetables, legumes such as chickpeas and kidney beans, and whole grains, are in short supply in many low-carb weight-loss plans. Another big mistake. The Nurse’s Health Study of more than 70,000 female nurses found that eating a lot of fruits, vegetables, and other high-fiber foods lowered the chances of becoming overweight.

 

v Fruits/Veggies. Fruits and vegetables enhance feelings of fullness because they are naturally high in water and fiber. Better yet, they help you stay satisfied on fewer calories.

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