Calorie Diet for Weight Loss
Calories are used to calculate the amount of energy in food and drinks. Well, if we want to lose weight, one way that can be done is with a calorie diet. This diet is a diet that limits the intake of calories consumed.
Our body needs calories to be used as energy. However, everyone’s calorie needs are different. This depends on several factors, such as age, sex, and daily physical activity.
Every day an average adult woman needs 2,000 calories of energy intake, while an adult man has 2,500 calories. If consumed in excess, calories will be stored in the body as fat and make weight gain. For weight loss, a calorie diet can be done, but you should consult with a nutrition doctor first.
How to Calorie Diet and its Benefits
Calorie diet is done by limiting the number of calories that enter the body, which is only 1,000-1,500 for women and 1,500-2,000 for men. Reducing the number of calories by 500 can make you lose weight around 0.5 kg per week. With the reduced number of calories, our body will break down fat to be used as energy.
Besides being able to reduce weight, a calorie diet with mild intensity also gives a good impact on health, such as reducing the risk of developing diabetes, high blood pressure, and high cholesterol.
Calorie diet can be done by changing the diet to be as below:
- Eat more protein
Eating more intakes that are rich in protein is the most effective and simple way to lose weight. Besides, increasing protein intake can increase metabolism and help curb our appetite.
- Avoid soft drinks and packaged fruit juices
Fruit juice and soft drinks are usually already added in large amounts of sugar. Research shows that both types of drinks are very capable of causing obesity. If you want to consume fruit juice, it is advisable to consume pure fruit juice that is not given added sugar.
- Drink lots of water
Drinking two liters of water every day can burn 96 additional calories in the body. If taken 30 minutes before eating, hunger will be reduced and the number of calories consumed will be less.
When we go on a calorie diet, automatic calorie intake in the body decreases, and the body will compensate by burning fewer calories. A calorie deficit will also cause a loss of muscle mass and significantly reduce the metabolic rate. So that this does not happen, it is advisable to exercise diligently, such as lifting weights, walking, swimming, jogging, push-ups, sit-ups, or squats. Adjust the intensity of exercise with the intake of calories consumed, so as not to feel tired.
- Reduce carbohydrate intake
Especially those from sweet foods and simple carbohydrates. Not only good for weight loss, but limiting carbohydrate intake is also good for sufferers of metabolic syndrome and type 2 diabetes. Research shows, a calorie diet within 12 months by limiting carbohydrate intake is more effective in losing weight and triglyceride levels in the blood when compared to the diet low fat.
Examples of Calorie Diet Foods
If you are confused about how the calorie diet will look like every day, this guide might be a benchmark.
- Breakfast: 1 piece of white bread, ¾ cup of corn flakes, 1 banana, 1 cup of skim milk, 1 boiled egg, 1 teaspoon margarine.
- Lunch: 60 grams of protein foods such as skinless boiled chicken, 2 pieces of white bread, 2 pieces of tomatoes, 1 teaspoon of mayonnaise, 1 medium-sized apple.
- Dinner: 60 grams of protein foods such as lean chicken or beef, 1 boiled potato, 1 teaspoon margarine, 1 cup cooked vegetables, ¾ cup strawberries or oranges.
- Snack: 3 cups of flavorless popcorn, 1 piece of white bread, 1 cup of skim milk.
Just like a general diet, calorie diets also have side effects, such as headaches, dizziness, nausea, and constipation. Extreme low-calorie diets also pose a risk of causing health problems, for example gallstones. Also, not everyone fits into a calorie diet. Therefore, it is advisable to consult with a nutritionist to determine the type of diet that suits your body condition.