Your body needs energy to perform basic functions like digestion, breathing, and blood pumping, as well as daily activities. Did you know that your resting metabolic rate accounts for the majority of your total energy expenditure? It’s vital to eat enough food to keep your body running smoothly. You may be putting your health at risk by eating too few calories.
Low calorie (kcal) diets
Women: 1,000-1,500 calories per day
Men: 1500-2000 calories per day
The calorie target is set lower than your body’s daily calorie requirements, causing your body to burn fat to make up the difference.
A low-calorie diet can take numerous forms due to its broad meaning. So, for example, any low fat or low carbohydrate diet that meets the low-calorie diet criterion is likewise low calorie.
Unsustainable low-calorie diets
Nutritionally, very-low-calorie diets supply significantly fewer calories than needed to stay healthy. Men should consume 2,500 calories per day and women 2,000.
It’s not an easy diet. Aside from the above:
- low on energy
- bloating or diarrhea
- hair loss
Short-term weight loss with very-low-calorie diets is possible, but not guaranteed. Very low-calorie diets should only be used as part of a larger plan for weight loss.
Not suitable for most people
If you believe that an extremely low-calorie diet may be beneficial to you, consult your doctor.
Diets with very low-calorie intake are not recommended if you are:
under the age of 18
have struggled with an eating disorder
Make calories count
A low-calorie diet combined with exercise is one of the most effective ways to lose weight. No matter how much you need to shed, don’t be intimidated. Studies reveal that decreasing just 5% of your body weight can improve your health.
The greatest approach to stick to a low-calorie diet is to maximize your calorie intake. Not all calories are equal. Make wise selections with your limited calories or you’ll be hungry and angry. Especially if you prefer junk food over real meals. Here are some suggestions:
Don’t skip the protein.
Eat protein at every meal. It will not only keep you full but also burn calories. Protein improves metabolism, according to research (how fast you burn calories). It also makes you feel fuller, which reduces hunger. Protein comes in numerous forms. Less fattening foods include lean meats and lentils (beans, edamame).
Don’t drink your calories.
Water is the most vital diet drink. Staying hydrated aids with weight loss. Avoid sugary liquids including sodas, juices, and sports drinks.
Dump the junk.
You can give in to a craving every now and then, but not regularly. Junk food calories are sometimes termed empty calories. Because they don’t nourish your body. They also don’t keep you full for long. It’s best to just remove them.
Watch your carbs.
Carbs exist in several forms. They are simple or sophisticated. Complex carbohydrates are good carbs. Vegetables, potatoes, and grains Carbohydrates simples (refined) They are found in processed foods especially white bread, rice, and potato chips (fast food and boxed food). Fruit is a simple carb because it includes sugar, but it is still considered healthful.
The weight reduction that is steady
A low-calorie diet can help you lose weight steadily over time, though some weeks may be slower than others. A low-calorie diet is meant to help you lose weight gradually over time. So a low-calorie diet might work long-term if you embrace it as part of your daily routine.
The NHS advises 2.5 hours of exercise each week. Exercise helps the body better metabolize the food we eat and complements a low-calorie diet. When we exercise, we use both muscle glycogen and blood glucose. They will continue to extract glucose from the blood to restore glycogen stores. Exercise can assist lower blood glucose levels as well as help with weight loss.
Your body breaks down muscle to liberate glucose stored inside it when you don’t eat enough. In order to conserve energy, your body slows your metabolism. You may feel tired, chilly, and have gastrointestinal issues including constipation.
You Lose Your Mental Edge
Your brain functions on glucose in the same way that a car runs on gasoline, and it requires a steady supply of glucose to keep everything operating properly. It is impossible to perform at peak capacity if you are hungry all day and operating on fumes.
It’s tempting to reduce calorie intake even further. But calorie restriction is difficult to sustain. And never do this without your doctor’s permission. Become malnourished. Plus, people who restrict calories too aggressively and lose weight too soon frequently gain it back.
Doctors advise ladies not to eat less than 1,200 calories every day. Men should not eat less than 1,800 calories every day.