- Dr. Susan
Low Calorie Dieting (and How to Make Sure You're Safe): 7 Tips You Need to Know
A blog about low calorie diets and how to do it properly. Low-calorie dieting shouldn’t be attempted for more than three weeks. Intensive exercising, or any exercise while undertaking a low-calorie dieting plan is not advised unless being supervised by a physician.
Are you wondering if a low-calorie diet is the right choice for you? There are actually many things to consider before starting this. I know that there are tons of information about low-calorie diets available on the Internet and if you're reading this, it's probably because you're thinking of starting a diet like this. Well, don't worry! We're going to take a look at what you should be aware of when considering starting with a low-calorie diet.
I have real concerns for young women that are chronically low-calorie dieting. Eating less than 1000 calories a day for more than a couple weeks will be detrimental for your health. Because I have these concerns, I wanted to shed some light on low-calorie dieting, the benefits but also the pitfalls.
Low Calorie Dieting is one of the best ways of losing weight, maintaining your weight or just eating a little healthier. It teaches us how to eat healthily and with variety. It is important that you do it right if you want to be safe because there are some things that should not be done while on a Low-Calorie diet. You need to learn what they are before you try it.
Know your daily calorie needs.
When you start a low-calorie diet, you will have to monitor your food intake carefully. There are several ways you can do this. You can use a calorie counting book or website, or you can use an online tool such as MyFitnessPal or FitDay.
A low-calorie diet consists of eating fewer calories than your body needs each day. This means that if you are trying to lose weight, you should eat less than 1000-1200 calories per day (for women) and 1200-1500 calories per day (for men).
There are several types of low-calorie diets that you may be interested in. Some examples include:
Low carb diets: these are very popular among people who want to lose weight quickly and easily because they eliminate carbohydrates from their diet which has been proven to increase metabolism rates by up to 30%. They usually consist of high protein foods like meat and fish with some vegetables such as broccoli and cauliflower thrown in for good measure!
Low fat diets: these diets have become increasingly popular over the last few years due to their ability to curb appetite whilst helping us lose weight in a healthy way. They work by reducing our intake of saturated fats which have been linked to high cholesterol levels in many.
If you're looking to lose weight, it's important to understand how many calories you need on a daily basis. The American Heart Association recommends that women consume between 1,600 and 2,400 calories per day, but this varies depending on age, health status and activity level. Men are recommended to consume between 1,800 and 3,000 calories.
If you want to lose weight, the goal is to reduce your caloric intake below that recommended amount. This will help you lose a pound or two each week. You can do this by cutting out junk foods or reducing portion sizes but doing it right isn’t as easy as eating less.
However, if you're not careful about what you eat, you could end up eating so few calories that your body starts to go into starvation mode — also known as "starvation mode." As a result of this starvation mode, your metabolism slows down significantly making it even harder for you to lose weight.
Calculate how much to eat per day and track per meal.
Some clinics and physicians advocate for meal skipping. A meal skipping plan is where you skip breakfast and/or lunch each day while eating normal dinners; I am not a fan of meal skipping. In fact, I want three smaller meals and two shakes being consumed when I use a low-calorie eating plan.
When we limit the carbohydrates being eaten your metabolism will "switch" into fat burning mode. This means your body will burn the carbohydrates you eat first then if it needs more energy it'll switch to burning stored fat as an energy source.
This is exactly why low-calorie dieting can be beneficial but only in a short window of time. If calorie deficit eating becomes chronic and you are never eating enough the body will again go into "starvation mode" mentioned above and weight loss will come to a stop.
Use an app to track your food intake.
There are many free apps that can help you count calories, but there are also some paid ones that have a lot more features, like Lose It! and MyFitnessPal. These apps make it easy to track the foods you eat and their nutritional value. If you're trying to lose weight, these apps can be invaluable tools for helping you keep track of what you're eating.
These food logging apps should also track your water intake, your exercise (if you are getting any) and your sleep. Many fitness or step tracking devices come with food logging apps and are excellent to give you basic calories eaten vs. calories burned information.
Read the labels on foods you buy.
The first thing you should do when you start a low-calorie diet is to make sure that you understand what is in the food that you eat. There are many different types of foods that are considered "low-calorie," but they may not all be healthy for you to consume during your weight loss journey.
For example, some foods may be labeled as "low-fat," but they actually have more sugar than would normally be expected in regular products. This means that while they might not be high in calories, they could still cause weight gain if they replace healthier options in your diet plan.
The best food choices for low-calorie dieting are "perimeter shopping." This can lead to an oxymoron because these foods rarely have a label on them.
What is the perimeter shopping diet?
The perimeter shopping diet is a weight loss strategy that involves eating mostly fruits, vegetables and lean meats. The idea behind this diet is that when you eat more fruits and vegetables, you'll be less likely to crave junk food. As a result, you'll lose weight in no time!
Avoid processed foods as much as possible.
The perimeter shopping diet requires you to eat only foods that are on the outside of the grocery store — or "perimeter" — when shopping for groceries. This means that you'll be avoiding any processed foods or other unhealthy options. The good news is that there's so much variety in fresh produce that there isn't much room for boredom!
Here are some tips to help make this type of diet work for you:
1) Don't overdo it on fruit. Fruit is high in sugar which can lead to weight gain if consumed too often. Try to limit yourself to three servings per day and make sure they're not too high in calories (such as bananas).
2) Add more protein into your meals by switching out your carbs for protein
Make sure you get enough nutrients.
If you’re hungry and eating a low-calorie diet, you may not be doing it right. There are some very important things to know about low calorie diets.
1. Make sure you get enough nutrients in your diet
If you don’t eat enough calories, you can run into serious problems with nutrition. The first problem is that your body will start eating away at muscle tissue, which is the only way it can get energy when it doesn’t have enough food. This is called catabolism (catabolic breakdown).
2. Get enough protein and fat in your diet
Protein is essential for building muscle mass and keeping it toned and healthy, so make sure that you get enough of this essential nutrient in your diet on a daily basis. Protein keeps you feeling full longer so that you won’t feel hungry between meals or snacks—and this helps keep those cravings down!
Drink plenty of water every day to stay hydrated and avoid overeating.
The low-calorie diet limits the amount of food that you consume each day, which means that you may become dehydrated if you don't drink enough water or other fluids throughout the day. Dehydration can cause headaches and fatigue, so make sure to drink plenty of water while on a low-calorie diet!
You can also drink water with your meals or as a snack. Drink at least eight glasses of water per day.
Avoid caffeine, alcohol and carbonated beverages during your diet!
In conclusion, if you follow these guidelines, you should be able to succeed at the low-calorie diet!
These 5 guidelines should be followed to have a successful low-calorie eating experience and to be safe!
1. The diet shouldn't be done for more than 3 weeks at a time.
2. You should eat 5 times a day, with at least 2 hours between meals and snacks.
3. You should drink plenty of water throughout the day; staying hydrated is important for your body's metabolism and overall health.
4. Eat foods with a high-water content (like fruits and vegetables) to help fill you up without adding calories or fat grams to your diet.
5. Don't skip meals — doing so could lead to overeating later on because your body will think it's going into starvation mode, which causes it to hold onto everything you eat as fat in case that's all there is for another few days down the road! Just don't overdo it with portions, though — try taking smaller bites and chewing more thoroughly so that you feel full quickly without eating too much food! This also helps regulate blood sugar levels, so they don't drop too suddenly after eating something sweet like candy, chocolate bars or even fruit.
Did you find this helpful? Let me know how you're doing! Not seeing results, with a low calorie dieting plan, click here and let’s chat!