Fad diets themselves are short-term, and so are their results. Instead, eat a healthy diet balanced in nutrition with daily moderate calorie restriction. Making small steps each day will help you reach your goals and will help you develop good habits along the way.
Function
Calories provide your body with energy. Calories come from three macronutrient sources -- carbohydrates, protein and fat. Carbohydrates and protein yield 4 calories per gram where fat yields 9. When counting your calories, have a somewhat balanced proportion of calories between these three macronutrients, since each one provides something different to the body. For instance, carbohydrates serve as your body's main source of energy and aid in proper function of the central nervous system. Protein is responsible for tissue repair, immune system function and the building and preservation of lean muscle. And fat is responsible for absorbing certain vitamins, helps protect your organs and acts as an energy reserve.
Determining Caloric Needs
Before you can begin to restrict calories for weight loss, determine your daily caloric needs for a typical day of activities. Your daily caloric needs are based on a variety of factors, such as height, age, gender, current weight, activity level and body composition. So there really is no single approach when it comes to determining daily caloric needs. Use an online resource such as the calculator provided by Ask the Dietitian that takes all of these factors into consideration.
Time Frame
Healthy weight loss is no more than 2 lbs. per week. Depending on how much weight you want to lose and how fast, you can decrease your daily caloric need number by 250 calories to 1,000 calories to result in 1/2 lb. to 2 lbs. of weight loss per week. You can make this deficit through diet alone, or through diet and exercise.
Diet Tracking
To track your calories throughout the day, use a small notebook to jot down everything you eat. Write down the appropriate calories according to the serving size as well as the carbohydrate, protein and fat amounts to help you keep your diet balanced.
Significance
Moderate calorie restriction resulting in healthy and sustained weight loss is more likely to stay off since the changes you make to your diet are not severe or extreme in nature. Very low calorie diets on the other hand, will only provide short-term weight-loss results. The weight that is lost on these types of diets is usually fluid and will return once you resume a normal calorie diet.
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