Low-calorie diets are aimed at burning excess fat in the human body by reducing the consumption of caloric foods in food. As a rule, such diets are the most effective, as their diet is very extensive and does not exclude the use of dairy and meat products that contain the proteins and carbohydrates necessary for the normal functioning of the body.
The diet of a low-calorie diet should be made exclusively by a dietitian doctor, as each organism is individual and has its own characteristics. When compiling the menu, the doctor takes into account a number of factors, for example:
- patient weight;
- presence of chronic diseases;
- the presence of disorders of some body systems, for example, digestive or cardiovascular;
- the rhythm of life (if a person lives an active life, he needs more energy, therefore, in order to replenish his stock, his food should contain a little more calories than a person who leads a sedentary lifestyle).
In some cases, a rigid low-calorie diet is prescribed. Most often it is recommended to people suffering from obesity and not having malfunctioning of the digestive system. The result, which she gives for a week – minus 3 kilograms. At the same time, the daily calorie rate decreases almost in 3 – 4 times.
However, a diet with a sharp decrease in caloric intake is fraught with exacerbation of chronic diseases, the appearance of weakness, dizziness, irritability and deficiency of essential nutrients. Such a diet damages health, so it is only shown to fully healthy people, and its duration should not exceed 7 days.
The benefits and harm of low-calorie diets
As practice shows, low-calorie diets give tremendous results. Everyone can lose weight with their help, even a person lying down. In fact, such diets are a kind of starvation, as a result of which a person is constantly accompanied by a feeling of hunger, and a monotonous menu leads to breakdowns and refusals to comply with diets.
Very often, people who are on a diet with a limited calorie, face such problems as exacerbation of chronic diseases and frustration of the work of the gastrointestinal tract.
Another small "surprise" that a low-calorie diet can offer is weight loss inhibition. And it happens for quite understandable reasons – the body adapts to the new regime and gradually begins to squander the waste of energy taking into account the arriving calories. As a result, there is a slowdown in metabolic processes in the body, which leads to the need for additional physical exertion or the intake of special nutritional supplements that promote the acceleration of metabolism. But most often it is simply suggested to a person to replace a diet with another, for example, a protein low-calorie diet.
About how to combine exercise and a low-calorie diet, you can learn by watching the video:
If you need a long stay on a stiff low-calorie diet, a person should be in the hospital under the strict supervision of a doctor, since such "starvation" can lead to a significant deterioration in health.
As a rule, a moderate low-calorie diet is much more easily tolerated by man than hard. A sharp decrease in calories in the diet entails a mental disorder, a person becomes irritable, easily excited, reacts aggressively to virtually every word said in his address. Also, if a strict diet is observed, memory impairment may occur.
Low-calorie diet menu
A person who does not seek to lose weight, as a rule, uses an average of about 2000 – 2500 kcal per day. For those who wish to lose weight, the use of such quantities of calories is not permissible. The low-calorie diet is designed for use of 350 – 700 kcal / day, a moderate low-calorie diet – 1400 – 1600 kcal / day.
Most diets allow the use of the following foods:
- dairy products with reduced fat content;
- bakery products no more than 150 g per day – it can be wheat or rye bread, protein-bran or other, the main thing is that they are made from wholemeal flour;
- lean meat no more than 200 g per day – boiled, baked or steamed;
- eggs cooked in a steep not more than 1 – 2 pieces;
- vegetables with low glycemic index – cabbage, radish, pumpkin and cucumber. Vegetables can be eaten both raw and baked;
- vegetable soups, the number of which should not exceed 200 g at a time;
- berries and fruits;
- unsweetened green tea and coffee.
As in any diet, the regime of the day in a low-calorie diet plays a very important role. Frequent and divided meals will not "ignite" a strong sense of hunger, which slows down all processes in the body, thereby inhibiting the process of losing weight.
The feeling of hunger causes a lowering of blood sugar, so the menu of a low-calorie diet should include foods with a moderate glucose content. A frequent use of food allows you to control the process of reducing this sugar, due to which the losing weight can easily withstand the diet.
How fast does weight go?
Weight reduction directly depends on how strict diet is. If we talk about a moderate low-calorie diet, then the weight will go away gradually, approximately, 1 – 2 kg per week, since the difference between the incoming calories in the body and the physiological consumption of calories is small. And then, the weight will begin to decrease only if all recommendations are observed.
As for the rigid diet, the results here, of course, are much higher. For a week in weight you can lose from 3 to 5 kg. The human body simply "melts" before our eyes and the results can not but rejoice. However, it is not recommended to "sit down" on such diets to persons whose weight is only slightly higher than the norm. Since with rapid weight loss there are new problems, time to eliminate which will take a lot. For example, loss of skin elasticity, and, as a rule, its sagging.
Duration of the diet
A moderate low-calorie diet can be followed for a long time, for example, a month or two. This requires an additional intake of vitamins. But as for the rigid diet, its duration should not exceed 10 days. Its repetition is possible, but not less than a week. In this break, food should approach the rational level, but remember that after such a diet the body is weakened, it is possible that he will not take the food habitual for man.
Therefore, during a break between diets, stomach should not be overloaded and care should be taken to ensure that the amount of calories consumed per day does not exceed 1600 kcal. Otherwise, the sense of a rigid low-calorie diet will not be, as the body for a break will demand "to return" to it back the lost calories, which can cause a rapid increase in weight, if, of course, you will be on the wake of your body.
During the diet can not be used:
- Bakery products made from flour of higher grades;
- fatty meat and fish.
We advise you to watch a video that describes the three main principles of losing weight:
And remember that "sit down" on a tough diet is only if it will benefit health! Lose weight on health!
Reviews about a low-calorie diet
As for me, then it is possible to lose weight effectively only with the help of low-calorie diets . True, you need to have great willpower for this) I'm a sweet tooth and for me it was a big problem to exclude sugar. Unfortunately, if you want a slender figure you will have to comply (((Such diets are absolutely harmless to health and even useful! Eat healthy foods!
In my opinion, quite the right diet. It is a moderate low-calorie, but not hard. As a matter of fact, it turns out that by eliminating harmful products such as roast, flour and sweet, eating mostly nonfat protein products, vegetables and fruits and eating 1400-1600 kcal per day, you observe the conditions of proper nutrition, which is an excellent and proven option for weight loss))
Girls, do not be afraid of low-calorie diets! I lost weight on such a diet at 20 kg in just 8 months. I'm already so used to low-calorie foods, which completely eliminated all fatty and unhealthy food. I'm delighted with my new figure. I'm 42 years old, but a figure like a girl's. Do not be afraid to experiment. Believe me, the result is really worth it!
A low-calorie diet is the first thing that comes to mind when I hear the word "diet", many praised it, and I threw 2 a kilogram for 15 a month. I will only say that during the diet, you need to constantly consult a doctor, as changes in the diet can negatively affect your health, and also, so that there are no problems – you should not be shy and eat 8 once a day, if you eat the right foods – this will only be for the better.
In fact, the diet is very good. During pregnancy, I became very fat and after the birth I decided to take up my figure capitally. Because one gym was indispensable, decided to additionally go on a diet. Long chose and stopped at a low-calorie. Girls are something! Weight melted in front of my eyes. Yes, at first it was hard. During pregnancy I'm used to eating well, in the morning, in the daytime and at night, and here there are certain restrictions. But at the same time, the body receives all the necessary nutrients. I advise this diet, it helps not only to lose weight, but also to train the strength of will-all the same, to refuse from buns and sugar at the beginning is complicated.
In fact, a diet of this kind is very good, I have tried several diets, all without exception go badly, either without result, or I am torn, but the obvious plus of this diet is that there are many products, so that the food will be healthy and varied, and the products do not get bored (I do not like it if I changed it, I change it for another), I start to drop it using this technique, in the first week I threw off almost 2 kg.
Periodically, in my life, there is a reluctance to eat fatty meat (sometimes I completely refuse it for no reason, apparently, so the body shows its natural desire to lose excess weight), so I turn to the food for such recipes – a low-calorie diet. I grow thin noticeably, but the main thing – at first without the usual difficult, because I prepare it for my family, but quickly get used to, and a sense of lightness and tightness – just magical!
Hi girls. Low-calorie diet, in my opinion,
really the best. I'm sitting on the right diet, about 3 months. It was
at first it is difficult to refuse some products, but the figure is more important and it is
worth it! Most importantly, do not forget that this diet should be your doctor
nutritionist! Otherwise, you can greatly damage your health! And if the dietician allows,
and you do not have any contraindications, then definitely try this diet. She is