Classic low-calorie diet
Last reviewed: 23.04.2024
All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.
We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.
If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.
Low-calorie diet in the classical version is a diet with calorie counting, which should be less than with a normal menu. The main purpose of this diet is to speed up the metabolism and reduce fat deposits. And soon and completely get rid of them.
[1]
The essence of a low-calorie diet
Before you start a low-calorie diet, you need to see a dietitian doctor so that he examines you and determines how many kilocalories per day you are recommended. In this case, the doctor takes into account your age, physical activity, intensity at work, weight and, of course, concomitant diseases.
Depending on how many kilocalories per day you require, you form a diet. It is necessary from the recommended amount of calories to take an average of 25% Kcal.
For example, if you are recommended on the day 1500 Kcal, then you need to take 350 Kcals from this amount and get 1150 Kcal. This is your daily rate, which you can calculate according to the calorie table of the products.
Protein in a low-calorie diet
A protein in a low-calorie diet should be enough. Namely - at the rate or slightly lower. Protein products (meat, eggs, corn) create a feeling of satiety and allow you to lose weight effectively, but with comfort.
Note that omelets on protein (without yolk) are digested better than meat, but you spend more energy from calories than meat dishes or curd products.
Carbohydrates in a low-calorie diet
Carbohydrates give the person energy - this is clear. But in a low-calorie diet, you significantly restrict carbohydrate food. And above all, you stop eating over the sugar and dishes with them.
Restrictions in carbohydrates for a low-calorie diet per day
- Sugar - you can not
- Bread - up to 150 g (not white, ideally - with bran)
- Sugar substitute with sorbitol or xylitol (up to 30 g)
- Fats in a low-calorie diet
It is allowed on the day of products with a fat content of up to 80 grams. Why are fats not excluded from the menu? Because they are not immediately digested, lingering on the walls of the stomach, and help not so keenly to feel hunger.
This is due to the fact that fats gently affect the tissues of the stomach and reduce their irritability. And vegetable fats help to split more quickly other fats in the body, stimulating special enzymes, which are responsible for this.
What foods are excluded from the diet?
- Salt - the maximum restriction due to the property of salt to retain fluid in the body and, as a consequence, to increase kilograms
- Alcohol - due to high calories and weakening of appetite control centers
- Dishes with spicy seasonings - because of their property to increase appetite
How many times a day do they eat with a low-calorie diet?
Eating up to 6 times
We will tell you more about the low-calorie diet in our next publication, providing menu options, as well as the most detailed description of the allowed products. Lose weight easily and with pleasure.