Calorie Counts

• To begin a new, healthy seven-day diet plan, first determine your ideal calorie intake. The correct calorie count for each person will depend on a number of factors, including current weight, height, activity level, age and gender. Consult a nutritionist to find the correct number of calories to consume per day to maintain your current weight. One pound of weight is equal to 3,500 calories. A healthy diet should result in only a one- to two-pound weight loss.
  
  

Plan Meals

• Planning meals in advance will help you keep control over the amount of food you eat as well as the number of calories you consume during the week. Most successful diets are well planned in advance, so you know what you are eating for each meal, every day of the week. This is especially important for those who are just starting on their diet. Over time, it will become simpler to prepare meals.
  
  It is vital that food be planned all through the day to keep hunger at bay. You can choose to eat breakfast, lunch and dinner with snacks mid morning and in the afternoon. Or, you may choose to eat six smaller meals throughout the day. Whichever you decide, the most important thing you should do for your healthy seven-day diet is to make sure you don't allow yourself to go hungry. This could kill your diet.
  
  Your meals should be well balanced with fruits and vegetables, lean meats and proteins, carbohydrates and a small amount of healthy fat. A diet plan that includes a well-balanced, low calorie, low fat and tasty dish at each meal is usually the most successful.
  
  

Hidden Calories

• Be aware of areas where calories can add up, such as your morning coffee. It is surprising how many calories can be in a cup of coffee simply because of what you may add to it. Coffee on its own does not have many calories, but when you add cream or flavored creamers and sugar, the calories can add up. If you absolutely must have a cup of coffee in the morning, try drinking it black or switching to a lower calorie, low fat creamer and cut out the sugar.
  
  

Hydrate

• Water is an important part of every healthy diet. At least eight glasses of water a day is necessary for your body to function properly. Those who are exercising also will require more water to replace the moisture that is lost during physical activity. Also, for every cup of coffee or beverage with caffeine that you drink, add an additional cup of water. Caffeine dehydrates the body.