Calorie-Reducing Diet

Choosing a diet can be difficult because of the many available options, such as detox diets, diets that eliminate certain food groups or liquid diets. A calorie-reducing diet is a more moderate option that helps you lose weight by decreasing the number of calories you eat.

Energy Balance

According to the National Heart, Lung and Blood Institute, overall energy balance determines weight loss. Your body receives energy from the calories in food and beverages. Your body expends energy by burning calories through metabolism and exercise. To lose weight, you must create a calorie deficit by burning more calories than you take in. A pound of fat is about 3,500 calories. To lose 1 lb. a week, your calorie-reducing diet must limit your daily intake to 500 calories less than you burn.

Health Benefits

A calorie-reducing diet may provide important health benefits. A calorie-reducing diet can help you lose weight. The National Heart, Lung and Blood Institute states that if you are overweight, losing as few as 10 lbs. can decrease blood pressure, especially in individuals who already have hypertension. A calorie-reducing diet can also be healthy because it focuses on calories and does not exclude food groups. This allows someone on a calorie-reducing diet to consume a balanced diet and get the essential nutrients.

Calorie Counting

You can use nutrition labels and food databases to count your calorie intake. The Food and Drug Administration requires that nutrition labels on packaged foods state the number of calories that the food provides. When reading labels, note the portion size that the nutrition label is describing. If you eat a larger portion, you will be taking in more calories. For foods that do not have nutrition labels, such as fresh fruit, vegetables, meats or bulk foods, find their values in an online database.

Energy Density

To keep from being hungry while on a calorie-reducing diet, include foods that are not energy-dense. According to the Mayo Clinic, energy density is the number of calories per volume of food. Energy-dense foods such as desserts and fried foods contribute calories without making you feel full. Instead, focus on low-fat foods that are high in water or fiber. Possibilities include fruits, vegetables, whole grains and lean proteins such as egg whites or chicken breast.

Tips

A critical part of reducing your calories is keeping portions under control to avoid overeating. To know exactly how many calories you are eating, measure your food using a food scale. Another strategy to following a calorie-reducing diet is to write down what you eat in a food record. A food record helps you hold yourself accountable for what you are eating because you can see the list of foods you ate.