A negative calorie diet is used to lose weight. Much emphasis in dieting is placed on the content of nutrients, such as a low carbohydrate diet versus a low fat diet. However, the most important factor in weight loss is the calorie. Before starting any diet or exercise plan, it is important to consult with a physician.
The Calorie
Carbohydrates, proteins, vitamins, and fats are all physical nutrients. The calorie, however, is different. It is a measure of energy. A calorie as reported in food is the amount of energy used to heat 1 kilogram of water 1 degree Celsius. The body needs this energy in order to perform work, from tiny tasks such as repairing DNA to large tasks such as running or weight lifting.
Weight Maintenance
Negative calorie diets imply that the calories ingested in food are less than the amount of energy used during activities such as exercise. It takes a deficit of 3,500 calories to lose a pound of body weight. To apply this, assume your weight is stable at eating 2,500 calories per day without exercise. If you take 300 calories per day out of your diet and add 200 calories of exercise, you are creating a deficit of 500 calories per day. After seven days, you should lose a pound of body weight. It is the amount you eat and exercise over time that determines how much weight you put on or take off.
Benefits
Excessive weight gain leads to many health conditions. The major benefits, or pros, of a negative caloric intake with resulting weight loss is improved health, well being, and a longer lifespan. If a person is overweight, losing weight can improve problems with the cardiovascular system, decrease insulin resistance and type 2 diabetes, as well as rates of cancer, obstructive sleep apnea and osteoarthritis.
Risks
The risks, or cons, of weight loss include overexertion, which can strain the heart, nutrient deficiencies if the diet is not balanced, or worsening of some medical conditions, which is why it is important to contact a physician about your individual needs.
References
- "Nutrition Concepts and Controversies"; Frances Sizer, et al.; 11th Ed 2007
- "Lehninger Principles of Biochemistry"; David L. Nelson, et al.; 4th Ed 2004
- "Harrison's Principles of Internal Medicine"; Anthony S Fauci, et al.; 17th Ed 2008
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