Low Calorie Lifestyle Diet

According to the National Weight Control Registry most of its members use a low-calorie, low-fat diet to lose weight and keep it off. On average the members have lost 60 lbs. and kept it off for at least 5.5 years. Losing weight and keeping it off require lifestyle changes that includes a modified diet and not just temporary fixes.

Definition of Low-Calorie

A low-calorie diet is a diet that limits your energy intake in the hope that it will improve your health and slow the aging process. But it does not mean starving yourself, according to Nancy Clark, MS, RD. This type of diet cuts the amount of calories you eat but still leaves you satisfied so that you can maintain it. Low-calorie can also mean different amounts for different people since each person has different energy needs and different goals.

Determining Caloric Needs

Determining how many calories you need on a daily basis requires you to do a simple calculation. According to Clark first determine your realistic ideal body weight. Multiply this number by 10 for your minimum caloric needs to maintain body function or your basal metabolic rate. Add in 20 to 40 percent of this BMR based on how active you are during the day outside of planned exercise. Then also add calories burned during planned exercise. This amount is what it would take to maintain your ideal body weight. Subtract 10 to 20 percent if you want to lose weight.

Strategies

To aid in reducing your total caloric intake you first need to know how much you are eating. Use a journal to track your food on a daily basis. Start reading food labels so that you can determine how big a portion is as well as watch fat intake. The Mayo Clinic advises that you replace higher calorie foods with low-calorie options such as fruits, vegetables and whole grains. Also try to maintain consistent eating habits during the week and on the weekends to prevent setbacks.

Balanced Nutrients

Following a low-calorie lifestyle diet also includes a balance of necessary nutrients. Clark recommends that 40 to 55 percent of your total calories come from carbohydrates including fruits, whole grains and starchy vegetables. Protein should encompass 20 to 30 percent of your diet. Choose lean sources of meat. low-fat dairy, beans, nuts and legumes. Fat is a necessary component at 15 to 30 percent but limit the amount of saturated or trans fats and instead choose unsaturated fats such as olive and nut oils.

Warning

Take care when you adopt a low-calorie lifestyle diet. If you cut too many calories you may experience fatigue, dizziness, nausea, constipation or diarrhea. You can also slow your metabolism which will impede your health and weight-loss if that is a goal. If you experience any of these symptoms consider increasing your calories slightly so that you achieve a healthy weight and feel good.