The main reason for gaining weight is there are more calories being consumed than the body is able to burn off. This is called a caloric overload. In order to promote weight loss, a caloric deficit must be obtained. The best approach to take when this is the goal is a low-calorie diet.
Significance
Being overweight can cause quite a negative impact on your body. It can lead to sore joints, high cholesterol, diabetes, cancer and sleep apnea, among other things. This is all due to leading a sedentary lifestyle and following a high-calorie diet. A low-calorie diet on the other hand, can help you shed pounds and reduce your risk for suffering any traumatic episodes.
Calorie Sources
Foods that contain empty calories lack nutrients, and they should be avoided on a low-calorie diet. These types of foods are low in fiber, high in sugar and high in saturated fat, and they can cause your metabolism to slow down. Burgers, fries, pizza, cakes, cookies, candy, ice cream and whole-milk dairy products are examples of these. The foods that should be consumed on a low-calorie diet are altogether different. They contain fiber, and they are quality sources of protein, carbs and fats. All of which can help give you sustained physical and mental energy. Fruits, vegetables, whole grains, lean meats, fish, low-fat dairy products and beans are examples of these foods.
Size
The average daily intake is considered 2,000 to 2,200 calories. A low-calorie diet is generally in the range of 1,500 and 1,800 calories a day. Although this might seem like a low amount, three meals and two to three snacks are generally consumed. Having healthy snacks between meals can help keep your hunger under control, and it can also keep your metabolism elevated.
Identification
Another type of low-calorie diet is the very low calorie diet (VLCD). This type of plan is specifically designed for people who are obese or seriously overweight. The overall daily intake is cut all the way down to 800 calories or less. Due to this severe restriction, the VLCD should only be followed under the care of your doctor. If you were to take this approach, you can expect to lose up to 5 lbs. a week. But this diet should only be followed for 6 months or less. Women who are pregnant, children and adolescents should not follow this plan. It can also come with side effects such as diarrhea, fatigue and nausea.
Expert Insight
When you follow a low-calorie diet, you can increase your expenditure even more by also incorporating exercise into your plan. Weight training exercises like bench presses, back rows, shoulder presses and squats can help build muscle, which is metabolically active. Aerobic activity like running, walking, biking and swimming can help burn calories while you participate. The end result is more calories being burned around the clock and more pounds being lost.
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