on a diet

A Low-Calorie Diet: What it Is and Why it Is Great for Weight Loss

Many people who try to lose weight have done so with varying levels of success. Some have lost a lot of weight, some a little weight, while others have lost the weight only for it to come back after some time. The one proven way to lose weight and have things stay that way is to consume fewer calories than your body uses. This is the principle behind losing weight by using a low-calorie diet.

What Is a Low-Calorie Diet?

When on a low-calorie diet, men are restricted to about 1200-1600 calories a day while women are restricted to 1000-1200 calories a day. Although these caloric amounts will help most people lose weight, some people opt for 800 calories a day for faster results.

Such a very low-calorie diet can include different food types such as bars, shakes and soups, which replace traditional means and are a source of vitamins. This is how the shake that weight diet plan works but it gives people the ability to personalise their diets to align with their weight loss plans. The Shake that Weight diet plan products are made using a calcium casein protein which is digested slowly and reduces hunger pangs. To ensure you fulfil all nutritional needs, Shake That Weight products are infused with minerals and vitamins for a balanced diet.

How Effective Are Low and Very Low-Calorie Diets?

People have reported losing 3-5 pounds per week when on a very low-calorie diet. Low-calorie diets where the calorie counts are a bit higher leads to a little less weight loss but they still have advantages.

A low-calorie diet is a rapid weight loss plan suitable for most people because it lets you lose weight without depriving your body of too many calories. Low-calorie diets are also easier to follow, they cause fewer interruptions to daily activities, and are low-risk for those over 50 or those who have underlying health conditions.

Reasons to Try a Low or Very-Low Calorie Diet

The main reason for trying these diets is to lose weight. Losing the amount of weight a low-calorie diet allows you to helps with various weight-related illnesses including:

  • High blood pressure
  • Diabetes
  • High cholesterol levels
  • Sleep apnoea
  • Cancer
  • Premature joint diseases

In addition to illnesses that can be diagnosed, losing weight comes with other benefits too. Losing weight has been shown to improve quality of life and reduce the incidences of weight-related conditions such as back pain. Losing weight also improves the day-to-day functioning of the human body such that it becomes easier to do the things you love such as go on hikes or even participate in a sport.

Before Trying a Low-Calorie Diet

Seeing all the benefits this diet affords you, it is understandable if you want to start it as soon as possible. However, it is important to have a physical examination that screens for health issues such as high cholesterol and high blood pressure. During these exams, try to get measurements for your waist circumference and body mass index.

All of the things discussed above will help determine how many calories you can do without, help a health professional know of any issues that may disqualify you from a very low-calorie diet, and help you measure your progress.

Restricting Your Caloric Intake Yourself

Once you understand the benefits of losing weight using a low-calorie diet and have all the measurements taken, you can chart your own path and come up with your own low-calorie diet. Studies have shown that it is possible to come up with a personalised weight-loss plan that can help you go on a low-calorie diet. Here is what you need to get started:

  • Keep accurate records of everything you eat during a two-week period
  • Use a calorie counter to chart your calorie intake during this period
  • Make a plan of what dietary changes you can make to reduce your caloric intake by 25%
  • Come up with a menu that includes foods you enjoy but whose total calories do not go above the amount specified above.

Do note that determining your caloric intake will be different for everyone as will be determining how many calories you need to keep going per day. If you are about 100-500 calories below this requirement after you are done calculating your new caloric intake, then you are on the right path.

Decreasing Caloric Intake

Besides taking shakes and other products recommended when on various diet plans, eating fruits and vegetables is a great way to reduce your caloric intake. Yes, you will still get enough calories to get you through the day, but it will be severely reduced. Water, besides having the benefits discussed above, has zero calories and is very filling. Therefore, it can also be used to reduce your caloric intake.

Once you decide to make these changes, try to include other people in your plans. These people will give you the support you need as well as the accountability to increase your chances of succeeding in your weight loss plan.

Are there any side effects?

The effects you feel when on a low-calorie diet will last a few days as your body adjusts to the new normal. That said, do see a nutritionist if you have an extended period of discomfort. Some of the side effects you are likely to feel include:

  • Fatigue
  • Constipation
  • Nausea
  • Diarrhoea

These effects are usually very mild for a low-calorie diet but can be slightly worse in very-low-calorie diets. In addition, prolonged periods of low-diet dieting can cause gallstones. This further underlines the need to drink lots of water when on these diets.

One Last Thing

Every diet and weight loss program requires a lot of discipline. Low-calorie diets should be paired with a good workout program for the best results – Total Shape gives you more details on this. Also, do not forget to drink a lot of water when on a diet. Water not only speeds up the metabolism for even better results, but it also helps remove the toxins released when fat deposits in the body are broken down during metabolism. You should know that fat in the body stores a lot of lipophilic toxins, which can be released when this fat is broken down, besides the by-products of lipolysis (the process of breaking down fat in the body).

Lastly, low-calorie diets require discipline and a change in lifestyle. When people gain the weight they lose, it is usually because they carry on with unhealthy habits once they stop dieting. Talk to a nutritionist and a physical trainer to see how you can ensure the lifestyle changes you made when dieting (exercising more, drinking more water, etc.) can be continued.

Losing weight is a very personal and sometimes difficult journey. For many people, there will be a lot of setbacks, but the most important thing is to chart your progress, so you know how far you have come on your weight loss journey. In addition, choosing the right balance of a diet, such as a low-calorie diet, and a workout regime works very well for people looking for long-term results.

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