Low calorie diet tips for weight loss & bull; hello healthy

Being overweight may be a problem for most people. Many people do various things to lose weight, from dieting, strict exercise, to taking drugs or herbal medicine. But is it effective in losing weight? Is your current diet a healthy diet and does not have a negative impact on your health? One diet that is recommended for overweight or obese people is a low-calorie diet.

Low calorie diet, a type of healthy diet for weight loss

A low-calorie diet is a diet that contains energy below normal requirements, but with sufficient vitamins and minerals, and contains lots of fiber which plays an important role in the weight loss process. Everyone's calorie needs are different, depending on their age, level of physical activity, health status, gender, and their mental state - whether they are stressed or not. But in general, the calories needed for an adult is an average of 2000 calories.

Because everyone has their own needs, it could be that their needs are less or more than 2000 calories. But for people who are overweight, whether obese or obese, their normal calorie needs must be reduced in order for their body weight to return to normal and ideal numbers. This calorie reduction is not done without calculations, the body still needs energy to carry out all its body functions and this is obtained from fulfilling its calorie needs.

ALSO READ: Want to Lose Weight? Try to eat more than 3 times a day

What is the purpose of a low calorie diet?

Low-calorie diets are focused on losing a person's weight and normalizing their body weight, but that's not all, here are the goals of other low-calorie diets:

Achieve and maintain nutritional status according to age, gender and physical needs. Even though in this diet, the calorie requirement is reduced, the reduction made is not extreme and does not cause a negative impact on the body.
Achieve the ideal body mass index of 18.5-25 kg / m2
Reduce energy intake, so that weight loss can be achieved and it is estimated that you will lose about 1 to ½ kg of body weight in one week. Not only that, but also make sure that what is reduced from the body are fat cells that store fat in the body, especially in the waist and abdomen.

How do I go on a low calorie diet?

If you really want to try a low calorie diet to lose weight, then the conditions that must be done are:

1. Low energy

As mentioned earlier, energy should be gradually reduced. This stage is also adjusted to eating habits, quality, and quantity of food eaten. To lose ½ to 1 kg of body weight in one week, the energy that must be reduced is around 500 to 1000 kg / m2.

2. Protein a little more

Namely around 1-1.5 gr / kgBB / day or equivalent to 15-20% of total needs. If you are on a 1500 calorie low-calorie diet, eat 56 to 75 grams of protein a day. This somewhat higher portion of protein is meant to keep you from going hungry, as protein can make hunger pangs last a little longer.

Recommended sources of protein are lean meat, skinless chicken, eggs, smoked meat, low-fat milk and cheese, tempeh, tofu, soybeans, and various other nuts served without cooking oil. As for the types of protein that should be avoided are all foods that are high in fat, such as chicken, goat, offal, and thick coconut milk.

ALSO READ: Vegetable Protein and Animal Protein, Which Is Better?

3. Fat to taste or medium

With a portion of fat as much as 20-25% of total calorie needs per day. So, if the low-calorie diet you are doing is 1500 calories, then the fat that you should consume in a day is around 33 to 41 grams of fat in one day.

However, don't forget to look at the source of the fat you eat. The most important thing here is choosing the right fat, try to take a source of fat that contains high levels of polyunsaturated fats. Examples of sources of fat that should be avoided are coconut oil, coconut and coconut milk.

4. Complex carbohydrates

Which is set lower than the normal portion in a day, namely as much as 55-65% carbohydrates. Also choose a complex type of carbohydrate so that it makes blood sugar levels rise immediately. The recommended sources of carbohydrates are complex carbohydrates, namely rice, sweet potatoes, cassava, taro, potatoes, and cereals. While foods that are not recommended are consuming simple carbohydrates consisting of sugar.

In addition, a low calorie diet is recommended to:

Heavy meals 3 times and 2-3 times are snacks
Sufficient vitamins and minerals as needed.
The fluid that must be consumed every night is 8-10 glasses / day.
Other types of food that should be avoided, namely for fruits, avoid durian, candied fruit, or canned fruit. While all types of vegetables can actually be eaten, but avoid vegetables that are cooked in thick coconut milk.

ALSO READ: 8 Diet Rules That Are Wrong