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Keeping ideal body weight with low calorie food

One way to keep your weight is ideal, by eating low-calorie foods. However, many health experts warn that low-calorie diets should be done in the right way. Because if not, your body at risk of nutritional deficiency.

Low calorie foods are good for maintaining weight. Each food contains the calories needed for the body. However, if the number of calories that come in more than the number of calories used, then it can result to weight gain. If you do not want to gain weight, you'll want to eat low-calorie foods.

Low-calorie foods are useful to balance the amount of calories you get and the amount of calories your body needs, but still provide a sense of satiety.

Low-calorie diet, a healthy type of diet to lose weight


A low-calorie diet is a diet whose energy content is below the normal requirement, but with enough vitamins and minerals, and contains lots of fiber that plays an important role in the process of weight loss. Everyone's caloric needs vary, depending on age, level of physical activity, health status, gender, and their mental state - experiencing stress or not. But in general, the calorie needed for an adult is an average of 2000 calories.

Because everyone has their own needs, then their needs could be less or more than 2000 calories. But for people who have excessive weight due to obesity, caloric needs normally have to be reduced in order to gain weight back to normal and ideal. This calorie reduction is not just done without calculation, the body still needs energy to run all the body functions and this is obtained from the fulfillment of caloric needs.

Some Type of Low Calorie Food


Here are some low-calorie foods that are well consumed to maintain your weight.

Vegetables and fruits




Vegetables and fruits


It is common knowledge that fruits and vegetables are two types of healthy foods and certainly good for the body. Vegetables contain calories that average less than 100 calories per serving. For example broccoli, cucumber, carrots, asparagus, cauliflower, celery, tomatoes, and cabbage.
While fruits that have a low calorie content, namely watermelon, strawberries, blueberries, grapes, raisins, grapefruit, lemon, and lime.
For a snack, consume a cup (about 175 grams) of wine is healthier than a raisin, because the calories in a cup of wine is equivalent to a quarter cup of raisins. In addition, eating wine will make you feel fuller than eating raisins.

Nuts and seeds

Nuts and seeds


In addition to vegetables and fruits, nuts and seeds also include low-calorie foods. For example, a handful of almonds (about 10-15 almonds) only contains about 80 calories, otherwise consuming 10 pistachio nuts only gives calories about 40 calories. If hungry between meals, you can eat very low calorie popcorn, as long as no added butter or sugar. Three and a half cups of popcorn contain only 100 calories.

Lean meats

Lean meats


Some people think that meat is a high-calorie food. However, actually lean meat can be classified as one of the low-calorie foods. In order to keep the calorie content controlled, avoid the process of cooking meat with extra fat like oil or butter.

In order for processed meat calories are not high, cook lean meat by boiling, steamed, or roasted. If you want to eat healthier meat preparations, choose processed beef that is made without using chemicals such as beef jerky naturally.

Fish

Salmon


Fish is also included in low-calorie foods. In addition, the omega-3 content contained in fish contains many health benefits, including to reduce inflammation and improve cardiovascular health. Some low-calorie fish types are salmon (116 calories per 100 grams), cod fish (82 calories per 100 grams), cobs, and tuna. Make sure the fish are consumed, processed in a healthy way too, ie sauteed with a little oil or steamed. Avoid frying fish.

If you are less likely to eat fish, other types of low-fat meat is white meat, like chicken breast. Make sure you remove high-calorie and low-calorie chicken skins.

Low fat dairy products

Low fat dairy products


Drinking milk can be one way to give full effect. Similarly, with other dairy products such as yoghurt or cheese. Choose low-fat milk if you want to keep drinking or low-calorie foods.

Calories Required Body

The number of calories needed by the body in each person may vary, depending on the gender, age, and activity level of the person.

Children aged 2-8 years require 1000-1400 calories per day. Active adult women aged 14-30 years need about 2400 calories. While women aged 14-30 years and less active, need 1800-2000 calories. Men aged 14-30 years and quite heavy activity, requires 2800-3000 calories. But if less active, then the calories needed is 2000-2600 calories.

Women and men over 30 years old and still quite active, need 2000-3000 calories per day. However, if at that age the activity has been reduced or not much move, then the calories needed only 1800-2200 calories per day.

Excessive caloric intake can turn into body fat, which will be stored into fat cells or body fat tissue. However, if you reduce your calorie intake or more calories burned than incoming calories, the fat will decrease and the fat cells will again shrink.

Reduce your calorie intake if you want to lose weight. But, if you consume too few calories, will also be bad. Lack of calories can cause some side effects, such as easy fatigue, hair loss, difficulty pregnant, diarrhea, nausea, or constipation.

Eating low-calorie foods can help you to feel full without experiencing fat accumulation due to calorie intake that exceeds the needs of the body every day. If you are still confused to maintain ideal body weight and are still hesitant in choosing low-calorie foods, you can consult a doctor to get suggestions and diet plans that suit your condition.





References

References

Mayo Clinic. Low calorie density foods. Sambrook, J. Patient. Low-fat Diet Sheet.

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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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