If you've been told to follow a low-calorie diet, you might be scratching your head to figure out what it exactly comprises. You are probably, and reasonably, looking for a little more direction on how many calories you should take and how you should achieve this aim since there is no genuine definition of the term "low-calorie diet."
A low-calorie diet involves a controlled reduction in daily calorie intake, typically ranging from 1,200 to 1,500 calories, primarily aimed at weight loss. It creates a calorie deficit, facilitating weight reduction. However, this diet requires discipline and should be undertaken cautiously. Consulting a registered dietitian or physician is advisable to ensure that calorie restriction doesn't lead to nutrient deficiencies.
This diet is suitable for individuals seeking weight loss but is not recommended for specific groups. Pregnant and breastfeeding women should avoid it since they need adequate calories to support their infants' growth and themselves. Athletes should also steer clear, as they require sufficient energy to perform at their best, which low-calorie diets may compromise.
Prior to starting a low-calorie diet, it's advisable to undergo a physical examination, especially if you have underlying health conditions like high blood pressure or high cholesterol. If you have a history of disordered eating, consider seeking help from a registered dietitian or therapist.
When following a low-calorie diet, it's essential to prioritise healthy, whole foods that are naturally low in calories for a sustainable and nutritious eating plan. You have the flexibility to distribute your calorie intake throughout the day, but mindful portioning and consistency can make adherence easier.
To increase your chances of success, maintain a food diary, either in a notebook or through a calorie-counting app. They not only log your daily calorie intake but also assess your diet for nutritional value, helping you identify any habits that might hinder weight loss.
Pros:
There is no one optimum method for controlling weight. A low-calorie diet has also been demonstrated to be successful for some people (again, not for everyone) among the many dietary options that are available to assist weight management goals.
As long as you are aware of the exact number of calories you can consume each day, a low-calorie diet is simple to follow. In theory, nothing is "off limits," so as long as you account for the calories you eat, you may still indulge in your favourite foods when you follow this eating strategy. For some people, cutting calories may lower their chance of developing type 2 diabetes and heart disease.
Accessibility:
Low-calorie diets don't require special foods or supplements, making them easy to adopt with readily available whole foods.
Effective Outcomes:
Low-calorie diets can be effective, especially in the short term, for weight loss. Research supports their use in helping overweight individuals shed pounds.
Follow With Safety:
When followed carefully and under medical supervision, low-calorie diets are generally safe. Healthcare professionals can ensure you receive the right nutrients and an appropriate calorie intake.
Cons:
There is more to eating than just calories, despite the fact that tracking calories makes this strategy appear simple. If you only make meal decisions based on the calories they contain, you may consume fewer calories overall, but if you are eating primarily low-calorie junk food, you may lose weight at the risk of compromising your health.
Not every diet that is low in calories is healthy. Even though a cup of orange soda has fewer calories than the same amount of orange juice, it lacks the juice's nutritional value. Sugar is essentially dissolved in water to make soda, which is devoid of any other nutrition. Here are some of the cons of low-calorie diets:
Possibility Of Increased Hunger:
Reducing calorie intake may lead to initial hunger, particularly if meals lack protein and fibre. Managing appetite is a challenge, and it's essential to choose nutrient-dense, satisfying foods within your daily calorie limit.
Plan Carefully and Track Regularly:
Following a low-calorie diet necessitates meticulous planning and calorie tracking. You must monitor what, when, and how much you eat, which can be demanding.
Not for Everyone:
Low-calorie diets are not suitable for everyone. Consulting a doctor before starting such a plan is crucial. Pregnant or breastfeeding women, athletes, and individuals with specific medical conditions may not be advised to follow a low-calorie diet.
Nutrition Deficiency:
Another warning concerning low-calorie diets is that you run the risk of depriving yourself of essential nutrients like calcium and iron if you become overly obsessed with calorie monitoring and drastically cut back on your intake. If women are consuming less than 1,600 calories per day, it might be quite difficult for them to achieve their daily nutrient demands.
Consuming a diet with extremely few calories can also make weight reduction happen too quickly, make you feel weak and queasy, create constipation, and continue the growth of gallstones.