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Calorie Diet for Reducing Weight

Calories are used to calculate the amount of energy in food and drinks. Well, if we want to lose weight, one way that can be done is by calorie diet. This diet is a diet that limits the intake of calories consumed.

Our bodies need calories to be used as energy. However, each person's calorie needs vary. This depends on a number of factors, such as age, gender, and physical activities that are undertaken daily.

Every day adult women need an average energy intake of 2,000 calories, while adult men 2,500 calories. If consumed in excess, calories will be stored in the body as fat and make weight gain. For weight loss, a calorie diet can be done, but you should first consult a nutrition doctor.

What is the purpose of a low-calorie diet?

A low-calorie diet is focused on reducing a person's weight and making his weight normal, but not only that, here are the goals of other low-calorie diets:




Achieve and maintain nutritional status according to age, gender, and physical needs. Although in this diet, the caloric needs are reduced, but the reduction done is not extreme and does not cause a negative impact on the body.

Achieve an ideal body mass index of 40,7-55 pounds / m2

Reduce energy intake, so that weight loss can be achieved and it is estimated that weight will decrease by around 2,2 to 3,3 pounds in one week. Not only that, also make sure that what is reduced from the body are fat cells that store fat in the body, especially at the waist and abdomen.

Read Also : Diet tips for healthy diet

How to do a Calorie Diet and its benefits

Calorie diet is done by limiting the number of calories that enter the body, which is only 1,000-1,500 for women and 1,500-2,000 for men. Reducing the number of calories as much as 500 can make you lose weight around 1,2 pounds per week. With a reduced number of calories, our body will break down fat for energy.

Besides being able to reduce weight, a calorie diet with light intensity also has a good impact on health, such as reducing the risk of developing diabetes, high blood pressure, and high cholesterol.

Calorie diet can be done by changing your diet to below:

1. Eat more protein

Eating more intake that is rich in protein is the most effective and simple way to lose weight. In addition, increasing protein intake can increase metabolism and help curb our appetite.

2. Avoid soft drinks and packaged fruit juices

Packaged fruit juices and soft drinks are usually added in large amounts of sugar. Research shows that both types of drinks are very capable of causing obesity. If you want to consume fruit juice, it is recommended to consume pure fruit juice that is not given added sugar.

3. Drink lots of water

Drinking two liters of water every day can burn 96 extra calories in the body. If taken 30 minutes before eating, hunger will decrease and the number of calories from food consumed will be small.

4. Sports

When we go on a calorie diet, our calorie intake automatically decreases, and the body will compensate by burning fewer calories. Calorie deficit will also cause loss of muscle mass and reduce metabolic rate significantly. In order for this not to happen, it is advisable to diligently exercise, such as lifting weights, walking, swimming, jogging, push ups, sit ups, or squats. Adjust exercise intensity with calorie intake consumed, so as not to feel tired.

5. Reduce carbohydrate intake

Especially those from sweet foods or drinks and simple carbohydrates. Not only good for losing weight, limiting carbohydrate intake is also good for sufferers of metabolic syndrome and type 2 diabetes. Research shows that calorie diets within 12 months by limiting carbohydrate intake are more effective in reducing weight and triglyceride levels in the blood when compared to diet low fat.

Examples of Calorie Diet Foods

If you are confused about what a calorie diet can look like every day, this guide might be a benchmark.

  • Breakfast: 1 piece of plain bread, ¾ cup of corn flakes, 1 banana, 1 cup of skim milk, 1 boiled egg, 1 teaspoon of margarine.
  • Lunch: 60 grams of protein foods such as boiled chicken without skin, 2 pieces of plain bread, 2 pieces of tomatoes, 1 teaspoon of mayonnaise, 1 medium sized apple.
  • Dinner: 60 grams of protein foods such as lean chicken or beef, 1 boiled potato, 1 teaspoon margarine, 1 cup cooked vegetables, ¾ cup strawberries or oranges.
  • Snack: 3 cups of flavorless popcorn, 1 piece of plain bread, 1 cup of skim milk.

Just like the diet in general, calorie diets also have side effects, such as headaches, dizziness, nausea, and difficulty defecating. Extreme low-calorie diets are also at risk of causing health problems, such as gallstones. In addition, not everyone is suitable for a calorie diet. Therefore, it is recommended to consult a nutritionist first to determine the type of diet that suits your condition.

Read Also : 5 Benefits of Fruit Consumption When Breakfast





References

References

1. Centers for Disease Control and Prevention CDC (2018). Finding a Balance. Balancing Diet and Activity to Lose and Maintain Weight.

2. Lehman, S. Verywell Fit (2018). Learn the Easiest Way to Stick With a Low-Calorie Diet.

3. Gunnars, K. Healthline (2017). How Many Calories Should You Eat Per Day to Lose Weight?


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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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