Low calorie diets are those that are based on daily calorie restriction. This type of food takes center stage in the summer months, with the beginning of the so-called “bikini operation”.
It is very important that low calorie diets are monitored by professionals in the field and in a controlled manner. They are indicated for people who are overweight or obese, and must be balanced.
Make a low – calorie diet under no supervision can cause serious pertu r bances in the metabolism, especially if the calorie intake drops below a thousand calories daily.
What are low calorie diets?
In most cases, weight loss is due to loss of fluids, not fat.
Therefore, the result in terms of volume or weight decrease is apparently satisfactory, but not long lasting.
Above all, it does not affect adipose tissue, which is what really produces obesity .
In general, the consumption of complex carbohydrates, the moderate restriction of fatty foods and the performance of regular physical exercise are the true adequate measures to obtain a risk-free weight loss.
The failure of low-calorie diets
Low-calorie diets are inefficient because the more we reduce calories, the more energy efficiency is needed by the body, simply out of survival instinct.
In other words, the less calories we give the body, the less calories it expends.
Therefore, when you return to eating normally, the body is faced with an excess of energy that it stores in the form of reserve fat.
So the weight gain can be even greater than what was lost during the diet .
This is the so-called ” accordion effect “, which leads to progressive resistance in relation to weight loss, which makes it increasingly difficult to lose weight, both physically and psychologically.
Low-calorie diets are so dangerous that they cause deficiencies in essential micronutrients, such as mineral salts, vitamins, trace elements or essential fatty acids.
This translates into a great fatigue, being able to suffer from chronic fatigue, and a greater vulnerability to diseases, since the defense mechanisms of the organism decrease .
In addition, when protein intake is not sufficient, muscle mass tends to decrease. It is replaced by fat when you gain weight.
How to follow a healthy low calorie diet
Despite the contraindications of low-calorie diets, there are some tips that can help us to adapt the principles of this type of food to a healthy and balanced diet:
- To combat obesity with low-calorie diets, we should avoid eating outside of meal times . This is a habit that increases calorie consumption, albeit barely noticeable.
- In summer, it is easier to lose weight, as high temperatures make us look for lighter, lower- calorie foods , such as vegetables. However, you should not drastically vary your diet. Above all, because all the weight that is lost in this way is quickly recovered.
- It is advisable to avoid those high energy density foods, such as snacks that are very high in fat, as well as alcoholic beverages.
- High fiber foods are recommended. They give a greater feeling of satiety and help maintain a certain intestinal rhythm.
- It will be essential to complement a low calorie diet with daily physical activity. However, it is important to remember that the exercise must be performed in a progressive manner. You have to adapt to each person’s condition, such as age and cardiovascular, respiratory or joint condition.
See also: Mineral salts, what they are and where to find them
Conclusions
In summary, the key to a low-calorie diet is to provide us with less calories than we need throughout the day, but always in a moderate way.
Our diet must have a good content of macronutrients, such as carbohydrates, proteins and fats. It must also offer us micronutrients, such as vitamins and minerals.
Therefore, replace foods that are richer in fats with greater amounts of fruits and vegetables in your daily diet.