Low – calorie diet- the ideal diet for weight loss.
Especially when you add to it regular exercise that will help to create a calorie deficit in the body. Such a deficit is a necessary condition to start the process of weight reduction. Such a diet has only one drawback – you have to arm yourself with calorie calculator and carefully study the composition of each meals you eat. If this doesn’t scare you, then you are on the right track to acquiring the perfect figure.
To calculate a diet low in calories
Of course, it is best to consult a doctor the nutritionist, so he calculated the necessary amount of calories. However, this is optional, because each of us have the Internet, where a special calorie counters will calculate how many calories you need, given data such as age, weight, height and degree of physical activity. The average woman 28 years, with growth of 1 m 65 cm and weighing 65 kg who is engaged in sedentary work and is not engaged in sports every day, you need 1650 calories to maintain weight.
However, low-calorie diet will help us lose weight only if we create a lack of calories. Some people will need to reduce the calories to 1500 with regular physical exercise, and someone will have to do 1200 calories a day. It is not necessary to reduce your intake of calories below 1,000, according to many nutritionists, it can harm your body.
So, first, the caloric intake should be reduced by 20-30% due to products with a high content of simple carbohydrates and fats.
Secondly, foods low in fat and high in carbohydrates, on the contrary, you will need to consume more to weight loss decreased muscle mass. It’ll come in handy, unlike the hateful excess fat.
Third, eliminate from the diet of simple carbohydrates – sugar, pastries, sodas and packaged juices are high in sugar, any sweets, also reduce the consumption of bread, let it be whole grain bread not more than 100 g per day.
Fourth, it is important that the total amount of fat and carbohydrates per day did not exceed 80 g and 100 g, respectively, and try to eat the vegetable fats and complex carbohydrates that take a long time to digest and keep the feeling of satiety.
Fifth, reduce the consumption of salt because it retains water in the body.
Sixth, give up on the diet from alcohol. Remember that alcohol is high in calories, and one serving can seriously damage your target.
Seventh, it is not necessary to starve yourself – you should eat often, but gradually. A break between meals may be only 2-3 hours.
Menu low calorie diet
If your diet with low-calorie diet is 1000-12000 calories, it is important to represent the percentage of proteins, fats and carbohydrates in it. 20 percent of the diet should be fats. This number contains, for example, 50 g of nuts or a couple tablespoons of vegetable oil. Protein should make up about 60 % of the diet – this can be cheese, eggs, lean meats. The remaining 10% are useful carbohydrates – vegetables, fruit, wholegrain bread and cereals.
This diet will allow you to lose weight in a week for 4-5 kg.
Meals low-calorie diet should contain a lot of fiber, they are prepared steamed, in the oven, and do not involve the use of cooking oils, seasonings and sauces. The last meal – the dinner should not be later than 7 PM. It is important to drink plenty of fluids – about two litres of drinking water per day, allowed also tea without sugar. Remember that other drinks also have calories, so if you want to drink fresh juice, don’t forget to count the calories in it.
The pros and cons of a low calorie diet
The big advantage of this diet is that you can lose 5 pounds in a week. You don’t have to starve, and your diet can be quite varied.
But do not forget that lowering the amount of calories has its drawbacks. You may experience weakness and loss of energy first. If you feel that your body is accustomed to this food, it is best to take a break in the diet, as its effectiveness can diminish. Also be prepared for the fact that the weight lost can be returned if you return quickly to their previous diet. To maintain weight, you must also counting calories and without going beyond the recommended daily requirement.