There are two types of low-calorie diet plans. Both have benefits and both will help with weight loss. However, very low-calorie diets or VLCDs are for the short-term dieter. Regardless of the program you choose to use, be sure to consult with your physician before beginning any diet program that involves a drastic reduction in calories.
Reduced calorie diets are what most people mean when they say "low calorie." Reduced calorie diets involve lowering your overall caloric intake based upon your normal daily requirements. For example, if you normally require 2,000 calories per day, and you reduce your caloric intake to 1,500, you save 500 calories per day. The result is a one pound loss per week as the body consumes body fat to replace the missing calories. Adding 500 calories worth of calorie-burning exercise to your routine results in an additional one pound per week of lost fat.
Very low calorie diets (VLCD) are extremely low calorie plans that are sustainable for short periods (two to four weeks). These diet plans restrict fat intake to almost zero, and drop your calories to 800-1000 per day. There are a few VLCDs out there that want you to limit yourself to only 600 calories per day. Unquestionably, you will lose weight using a VLCD. However, you must remember that long-term deprivation can cause the body to believe it is starving and actually slow down your metabolism to stave off the loss of additional body fat. The other downside of VLCDs is their tendency to omit vital nutrients resulting in diarrhea, cramping, headaches, dizziness, nausea, lightheadedness, and dehydration. If you intend to start a VLCD, be sure to consult with your physician and begin taking regular vitamin and mineral supplements to compensate for the lack of nutrients in the diet.
Easy calorie reduction can be done by simply switching high calorie food choices for lower calorie foods. Cutting down on fat quickly reduces calories since fats are the densest form of calories. Keeping a diet journal and writing down EVERYTHING you eat helps to find out where you are tucking in those extra calories. A few mints in the afternoon seems innocent until you realize that the box is empty and they were 7 or 10 calories a piece. A cheeseburger is fairly innocent until you add on a large order of french fries, a chocolate milkshake, and a small slice of dutch apple pie for dessert.
It isn't just about counting calories but involves a lifestyle change. Once you figure out when you eat outside regular mealtimes, adjusting your schedule to include healthy snacks in lieu of little "binges," you will begin losing weight naturally. Adding a daily workout routine boosts your muscle mass which also helps burn more calories.
Portion control is important when using low calorie diets. Of course, a head of lettuce, or a half a head of lettuce, is negligible. But, when serving carbohydrates, proteins, and fats, it is a good idea to keep portions reasonably sized. It is better to pile up the vegetables, fruits, and proteins, and keep carbohydrates like breads, pasta, and rice to a minimum. Protein provides sustained energy and vegetables provide bulk. When you feel full and energized, you are less likely to heap on the potatoes and biscuits.
We received information about a low-calorie, portion-controlled, all food group lifestyle program (not really a diet!). After carefully reviewing the various aspects of this program, we can highly recommend it as a healthful way to lose weight and keep it off. Read A's success story to find out more about this diet from the U.S. Army!
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