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Caloric Reduction Diet

Nov 13, 2010 | By Diane Lynn
Caloric Reduction Diet
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Reducing your calories below what you body needs to function at your current weight can help you lose unwanted pounds. Being overweight is detrimental your health. Your heart works harder than necessary when you carry extra weight, increasing your risk of heart disease. Additionally, being overweight raises your risk of stroke, Type 2 diabetes and gallbladder disease, and it may increase your risk of developing cancers of the colon and cervix, according to MayoClinic.com.

Benefits

Eating a reduced-calorie diet can help you learn to control your food intake both while you are losing weight and after you reach your maintenance point. While losing weight by eating fewer calories is recommended, learning new habits can help you avoid regaining your weight. Additionally, a 2006 study published in the Journal of the American Medical Association, led by Leonie K. Heilbronn, found that overweight participants who followed a calorie-restricted diet for six months experienced a decrease in two "biomarkers of longevity," possibly suggesting that calorie restriction promotes longevity.

Calorie Levels

The number of calories you consume in a calorie-reduction diet will vary based on your individual situation. Generally, subtracting 500 calories a day from your current intake level will result in a 1 lb. per week weight loss. You may prefer to precisely track your caloric intake by reducing your calories to a set level. Eat at least 1,200 if you are a woman and 1,500 calories a day if you are a man.

Nutrient Balance

When eating fewer calories in order to lose weight, it takes planning to meet your nutritional needs. If eating 1,400 calories, include about 1 1/2 cups each of vegetables and fruits in your diet. Raw, lightly steamed or roasted vegetables are preferable to those fried or cooked in butter. Eat at least 2.5 oz. of whole grains as part of your 5 oz. grain requirement. Whole grains have more fiber and nutrients than do bleached, processed grains. Measure your proteins to ensure you are consuming about 4 oz. each day of either lean meat, seafood or beans. Drink skim milk, eat fat-free yogurt or use reduced-fat cheese to fulfill your body's need for about 2 cups of milk products each day.

Strategies

Learning how to adjust your calories while still enjoying your favorite foods may help you stay committed to your eating plan. Instead of pound cake, have a slice of fat-free angel food cake with fresh blueberries in place of whipped cream. Switch from using mayonnaise or cream-based dressings to mustard and vinegars. Switching from sodas, high-fat coffees and sweetened teas to zero-calorie water or diet sodas will help you reduce your caloric intake. Replace full-fat cheeses with small amounts of reduced-fat cheeses, and buy fat-free dressings and sour cream.

Sample Menu

Eating home-prepared, reduced-calorie meals rather than restaurant meals can help you accurately estimate your caloric intake. If eating 1,500 calories per day, eat about 500 to 650 calories at dinner, 250 to 300 for breakfast, 150 for snacks and 350 to 400 calories at lunch. Use 1/2 cup of skim milk with 3/4 to 1 cup of cold or hot cereal to start your day off with fiber, protein and calcium. Add 1 cup of canned or chopped fruit or one piece of whole fruit to lunch and dinner. Lunch meals can include one to two pieces of whole-wheat sandwich bread spread with reduced-fat peanut butter or low-fat turkey. A side salad will help you meet your vegetable requirements. Vegetarian bean burgers, roasted poultry, 95 percent lean ground beef or beans can serve as main dish dinner meals.

References

Article reviewed by Norah Crowley Last updated on: Nov 13, 2010

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