Losing 30 lbs. requires diet modifications to create a negative energy balance in total calories. Choose nutrient-dense foods that will give you the energy required to carry out daily activities. According to experts from the National Heart, Blood and Lung Institute, it is safe to lose weight at a rate of 1 to 2 lbs. per week.
Energy Balance
Consume 3,500 calories fewer than you burn to lose 1 lb. This means creating a 500 calorie deficit to lose 1 lb. per week, which can be accomplished through dietary changes or a combination of diet and exercise. Use a calorie calculator or visit a registered dietitian to determine your specific daily calorie needs and make an eating plan that will allow you to reduce 500 calories per day. For example, if you need 2,500 calories per day to carry out normal activities, then reduce your intake to 2,000 calories per day.
Empty Calories
Eliminate empty calories which come from foods and beverages that supply energy without much nutrition to fuel your body. Examples include sodas, candy and coffee beverages with added sugar and milk. According to the American Dietetic Association, most people can improve energy balance by shaving just 100 calories a day off your usual intake. Do this by eating slowly to savor foods, cutting down portion sizes and replacing calorie-filled drinks with water.
Consume Nutrient-dense Foods
Base your diet on whole grains, lean protein and fruits and vegetables. Fruits, vegetables and whole grains like brown rice, bulgur and whole wheat pasta supply more fiber per calorie than processed foods, and fiber keeps you full. Lean protein such as fish, chicken breast and beans, as well as heart-healthy fats such as olive oil and nuts, also help with satiation and supply fewer calories than fatty cuts of meat and processed fat.
Sample Menu
Plan your meals to fall within your caloric deficit range. If you are on a 2,000 calorie a day diet, have 500 calories for breakfast, lunch and dinner -- and two snacks of 250 calories each. A sample breakfast includes one whole wheat English muffin with 1 tbsp. jam, one medium grapefruit and one hard-boiled egg. A sample lunch or dinner includes grilled fish, steamed vegetables and a serving of brown rice and fruit. Snacks such as one medium apple with 1 tbsp. peanut butter or pita bread and vegetables with hummus provide satiating protein and heart-healthy fats while keeping calories low.
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