When it comes to losing weight, there are various diets and exercise routines that people try in hopes of achieving their ideal weight and body. One of the most commonly followed foods are those that are low-calorie diets. It becomes useful in the sense that it creates a calorie deficit which leads to weight loss. People following this type of food are required to limit their calorie intake to 1000 to 1500 calories per day only.
For many who have tried, the most challenging part of this diet is staying disciplined and religiously sticking to compliant foods. Ideally, people who wish to follow low-calorie diets should consult with a nutritionist. It will ensure that you are following a safe diet, and you don’t lack essential nutrients in the process.
Why Are Low-Calorie Diets Popular?
Low-calorie diets have started way back in the 1980s and based on studies. There are claims that apart from helping you lose weight, it also helps slow down the process of aging. However, it is not as easy as it seems. For low-calorie diets to work, it needs to be well-planned, and dieters need to take an effort in curbing hunger pangs so that they stick with the required calorie intake. Additionally, you must also ensure that you are still getting the right nutrients, and only the calories are cut down. Likewise, this diet is not advised for pregnant, breastfeeding women as well as for athletes.
How Does It Work?
Before making any dietary changes, it is always a good idea to undergo a physical examination. You have to get your Body Mass Index and to check for any health conditions like high cholesterol and hypertension. Based on your measurements and body composition, you and your trainer can track your progress.
With the help of your fitness coach, you can determine your daily calorie requirement. Keep in mind that this can change over time, and it will be difficult for some people to follow through. You have to determine how many calories are needed for you to maintain your weight, then it has to be reduced by 100 up to 500. The reduction should be gradual, and it is best attained when you pursue it as lifestyle modification. Over-eagerness might lead to difficulties in adjusting to the calorie-restriction later on.
Selecting Foods To Comply with With Low-Calorie Diet
A low-calorie diet is very straightforward. Unlike other types of diet, you are not entirely cutting out any kinds of food. What you do is reducing your calorie intake to a select few. More so, low-calorie dieters need to go for nutrient-dense foods as well as fibre-rich consumables. It will help them stay healthy and feel fuller longer. These are the essential foods that comply with this type of diet:
Fruits and Vegetables
Almost all types of vegetables and fruits give the best benefits if you are following a low-calorie diet. It gives you much less fat and calories while providing you with more nutrients and fibre.
Low-Fat Dairy and Lean Proteins
Low-fat dairy and lean protein sources like grilled chicken and fish eliminates extra calories that you get from fat. In essence, it is healthier and gives you the protein that your body needs.
Herbs and Spices
These ingredients will help add flavour to your food without you worrying about added fat and calories. Dieters must also monitor their sodium intake and avoid salty and processed foods.
Despite cutting down on calories, the body still needs carbohydrates, and the best source is whole grains. Choosing these over simple carbs give you more nutrients and fiber along with your calorie intake.
Foods that Should be Limited While on Low-Calorie Diet
Low-calorie dieters can still have carbohydrates as no foods are completely off-limits. However, you should also take care not to consume excess refined carbohydrates. If you do, you will only miss out on essential nutrients, and it will make you feel hungry more quickly.
Likewise, consuming a lot of oil, sugar, cheese, butter and fatty meats will use up all your calorie allowance in a snap. When following a low-calorie diet, it is best to cut down on sweetened beverages. It is suggested that you use natural sweeteners to lower your calorie intake and to focus more on good food instead of sugar-free junk food.
Moreover, you can still allow yourself from fun calories each day by getting a few chips, candy or treats. But of course, you have to watch your portions so that you will not intently consume too much. In essence, you can always choose to go for healthier treats instead of junk food. You can have a piece of dark chocolate or a small glass of wine instead.
When you start following a low-calorie diet, you have the freedom to pursue it in manners that works for you. But for many, it is easier to stick with a low-calorie diet if it’s spread out evenly throughout the day. Try to create a low-calorie meal plan with your usual daily meals and snacks.
Advantages of the Low-Calorie Diet
Proponents of the low-calorie diet have a lot of good things to say about it. Primarily, low-calorie dieters have easy accessibility to various foods that are compliant with dietary restriction. There are no specialty food or supplements that are needed. Compared with other types of diet, low-calorie dieters can get regular and real food available at the grocery. However, you have to look for low-fat and low-calorie varieties.
Secondly, if you follow a low-calorie diet carefully, it is genuinely useful in helping you lose weight. Your calorie intake should be lower than your diet before you start your weight loss plan. When your weight goes down, your calorie needs also decrease; thus, you have to adjust your intake. Keep in mind, though that the goal of the low-calorie diet is for you to achieve good health.
And lastly, a low-calorie diet is safe and healthy. Medical supervision and advice are fundamentally essential to ensure that it is followed correctly. It is best to discuss your current health status with your nutritionist. This way, they can come up with the right combination of nutrients and calories to help you lose weight while still keeping you healthy.
Although low-calorie diets have a lot of advantages, it still comes with some cons. First, dieters consuming fewer calories than they are used to are bound to feel hungry. Following this diet can backfire if you can not stick to it in the long run. In some cases, it can lead to rebound weight gain. It may help if you eat slower and enjoy your food by savoring and chewing thoroughly. Moreover, hydrate often and your body needs more fluids and water has no calories.
Likewise, a low-calorie diet, as recommended by medical professionals, may not be practical for many. It will take plenty of planning and tracking calories. But on a regular low-calorie diet, you can decide and be in charge of your own food choices and intake.
Moreover, this type of diet is not advisable to all people. Pregnant and breastfeeding women should not follow a low-calorie diet.
Tips and Resources
Counting calories can be confusing for new dieters who decides to follow the low-calorie diet. For you to start counting your calorie intake, you should know how much food you are consuming at each meal. Try to check using the kitchen scale and measuring cups. You can measure all your servings, but if you can visually estimate your portions, it is good enough. More so, the beverages you drink also contain calories; thus, you have to monitor your drinks as well.
Dieters will have an increased chance of succeeding with their weight loss journey through low-calorie diets if they track all of their food consumption. Keeping a food diary is highly-suggested if you are serious about following this type of diet.
There are mobile apps which can be downloaded and installed to help you manage your diet. For instance, these apps and sites can help you keep track of your calorie intake and assess your daily diet for its nutritional value. Keeping a food diary will also help you discover your bad habits that may interfere with your weight loss goals.
“Low-calorie diets” encompasses a comprehensive spectrum of food as well as a wide range of calorie types. Some people may think that merely taking fewer calories than what you burn is already an active and healthy way to lose weight. However, there is more than just cutting down on calories and food choices for you to succeed in your weight loss journey through low-calorie diets. It is best to do your research for you to learn all about this diet first. You may want to speak with your doctor or nutritionist to help you assess your current health status and for you to come up with well-balanced meals. With this, you can safely achieve your goals and have a healthier body.
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Burniva is not a medical product and should not replace a well balanced diet and healthy lifestyle. Not for use by individuals under 18 years of age. Do not use if pregnant or nursing. Consult a physician or licensed qualified health care professional before using this product if you have a family history of heart disease, thyroid disease, diabetes, high blood pressure, depression or other psychiatric conditions, glaucoma, difficulty in urinating, prostate enlargement and seizure disorder. Discontinue use or consult a doctor if adverse reactions occur.
Caution This product contains caffeine and should not be used by those willing to eliminate caffeine from their diet. Keep out of reach of children. Store in a cool, dry place away from moisture and direct sunlight.