It may be tempting to start a low-calorie diet to lose weight. Here’s what you must know

Dieting can be a challenge – to put it mildly! There are so many options from which to choose, and that’s without getting into the discipline of actually sticking to a diet. Let’s learn more about a low-calorie diet.


Quick Read:

  • Low-calorie diets are usually used for losing weight or maintaining a steady weight.
  • It’s simply about taking in fewer calories than your body uses (leading to fat loss).

We all need calories to survive each day

Almost every food (and drink) contains calories. Calories are basically energy that we get from food and our body uses this energy to function. In fact, every person needs a certain amount of calories just to keep the body functioning, even when resting. This is called your Basal Metabolic Rate (BMR), which represents the energy your body needs to perform basic functions like breathing, walking, sleeping, maintaining body temperature, and other normal functions.

 

Low-calorie diets

The problem with too many calories…

The number of calories you need depends on things like your age, weight, height, gender and how active you are each day. For example, a larger or more active person will need more calories than someone smaller or less active, but everyone needs a basic amount just to keep the body alive.

So, calories = energy. The problem is that too many calories can often lead to weight gain.

Low-calorie diets

A low-calorie diet means consuming fewer calories at meal times. This could be every alternate day, on weekdays only, or even a long-term diet plan. It’s important to focus on foods that provide all your essentials: vegetables, lean proteins, fruits and wholegrains. At the same time, you should keep track of portions to avoid overeating (yes, even if you’re eating relatively healthy foods).

Understandably, it’s easy to feel hungry, especially in the early stages of a low-calorie diet. This is why it’s important to avoid “empty calories”. This means foods like chips, fried and fatty meals, and sugary snacks that only satisfy you for a short period.

Low-calorie diet food options

Aim for balance, a healthy mix of proteins, carbs and grains. Here are some ideas:

  • For protein, choose chicken breast, turkey, fish, tofu and legumes. These foods help preserve muscle mass and make you feel fuller after a meal.
  • Vegetables that are low in calories but high in vitamins, minerals and fibre. Try spinach, broccoli, cucumbers and bell peppers.
  • There are so many fruits to consider: berries, apples, oranges and melons are all low in calories and provide good amounts of fibre and antioxidants.
  • Low-calorie diets still need nutrient-rich sources of carbs like brown rice, quinoa, oats and wholewheat bread. These will help to keep your energy levels stable throughout the day.

Why follow a low-calorie diet?

People typically follow a low-calorie diet to lose weight by creating a calorie deficit. By consuming fewer calories than the body burns, they aim to shed excess weight. In addition to weight loss, low-calorie diets can improve your metabolic health. This type of diet can help regulate blood sugar levels, lower cholesterol and reduce blood pressure, so you feel better, overall.

Although it might seem surprising, eating nutrient-dense foods on a low-calorie diet can actually boost energy levels. These foods give your body valuable nutrients, helping it function more efficiently and feel more energised.

Still, it’s important to be mindful of the potential risks of a low-calorie diet. Restricting calories too much can lead to nutrient deficiencies. Also, cutting calories drastically might leave you feeling fatigued, weak or lightheaded, which can affect your overall wellbeing. You must also consider that if you’re not getting enough protein or doing strength training, your body might lose muscle along with fat, which isn’t great for staying strong and healthy.

Keep in mind that super low-calorie diets can be tough to keep up long-term and can often lead to weight gain when you go back to regular eating. Please always check with a doctor before you start a restricted calorie diet.

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