- by Portea HomeCare
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- Apr 28 2017
What You Need To Know About A Low Calorie Diet?
These days, almost each and every conversation on diet begins and ends with a low calorie diet. A low calorie meal usually revolves around 1000-1500 calories. For some, a low calorie diet or its variants become an alternative for quick weight loss. Some of these diets have been commercially formulated around 1000 calories or sometimes, even less, while replacing almost all the foods one eats. These low calorie diets aren’t the same as over-the counter meal substitutes which may come to your avail for one (sometimes two) square meals a day.
Starting with the basics: What is the ideal number of calories you should consume?
Multiply the ideal weight by 12 (in case you aren’t the most active) or by 15 (if you get your daily share of physical activity and exercises). Generally, cutting down on 500 calories than the ideal calorie intake is enough to help weight loss goals. Eating even less than the stipulated mark could well be the reason behind side effects.
Are diets that are low in calories actually effective?
If your BMI is above the 30 mark, in which case you qualify for obese, a low calorie diet can help you cut down on about 3-5 pounds every week, if adhered to. Therefore, weight loss amounting to almost 50 pounds over a period of two-three months can definitely avert weight related afflictions such as increased blood pressure, high cholesterol and lifestyle disorders such as diabetes; having said that, low calorie diets aren’t for the long haul as their efficacy isn’t more than other modest diets. Remember that following a low calorie diet alone cannot get you results you’re looking for; you will have to commit to a healthier way of life, elements of which include eating healthy and getting regular physical exercises.
Are they safe?
Diets low in calories might not be approved for everyone. This is because body types vary greatly, along with nutritional requirements as well. Consult the doctor to see whether your candidacy for a low calorie diet is OK or not.
- First thing first, obese individuals could certainly benefit from a low calorie diet, provided he/she is guided and supervised along the way. On the other hand, overweight individuals who are not obese, should follow a low calorie diet only if they are suffering from any medical condition related to excess weight.
- Also, pregnant or lactating women should ideally never resort to a low calorie diet and neither should children (or teens) except in the case of distinctive treatment regimen. An individual above the age of 50 might well be vulnerable to some of the side effects of a low calorie diet, such as fatigue and loss of muscle mass.
Possible side effects of following a diet that is low in calories
Individuals who have been following such a diet over a month to four months often report mild side effects such as constipation,diarrhea and fatigue. However, these generally improve with time. One of the more severe after effects is the formation of gallstones; that usually are more prominent during a period of quick weight loss. This happens because the body’s mechanism of breaking down fat reserves within the system to generate energy steps up the cholesterol secretion by the liver; which coming in contact with the bile, results in gallstones. Dizziness, irregularity in menstrual periods, intolerance towards cold and swelling in the feet and hands are also reported.
Other possible side effects
An intelligent selection of foods belonging to all the different food groups is the key to proper nutrition and good health and that is something low calorie diets cannot provide. Also, an intake of a meager 800-1000 calories on a regular basis can deplete you off your energy reserves, thus making it difficult for you to go about your daily routine without feeling sluggish and tired. The chances of this happening go up especially if you have been eating the same kind of foods day in and day out. Remember, that with a moderately calorie deficit diet, gout or any other joint inflammation can also get aggravated. Electrolyte imbalance in the body happens because of an insufficient intake of vitamins, minerals, electrolytes and proteins.
Why a low calorie diet may not be for the long haul?
Your body will start using other sources for energy if you happen to stick to such a diet spanning a few weeks. That will make you lose muscle mass more as compared to fats, as the body needs protein. This chugs away at the metabolic rate, making it even more difficult to lose weight in a sustained manner. As a result, you will be likely to go off the diet and get back to your normal way of eating within a few days, leaving sudden weight gain a very big possibility. More importantly, imbalance in the electrolyte level might compel your body to draw its calcium requirements from the bones. This will lead to, though gradual, but steady bone depletion and weakening, thereby increasing potential chances of you suffering from osteoporosis.
Merely focusing on calories alone may not always help. It is crucial we take into account the quality of our intake as well. Call 1800-121-2323 to learn more.