Low Calorie Diet
Losing weight has become a household mantra in today’s fast paced lifestyle. People diet regularly and have become ‘calorie conscious’. It is common knowledge that reducing calorie intake or burning more calories keeps from gaining weight resulting in the ‘Low Calorie Diet’. It is important to assess and choose a suitable diet; hence one should consult a dietician instead of going into a self-made diet routine. The Low Calorie Diet does not have any hard and fast rules, but is normally tailored according to individual needs.
To define a Low Calorie Diet in simple terms, we can say ‘A Low Calorie Diet allows a person to consume 1500 to 1800 calories a day’ as against the normal consumption of 2000 to 2400 calories per day. People following this diet are said to lose about 2-3kgs per week. Experts recommend this diet is for a relatively short time period, generally 3-6 months. Extending this for a longer time period could lead to health complications. Who can follow this diet? This diet is followed by people who are overweight or obese (with a body mass index over 30). It is not prescribed for children, pregnant women and adolescents. The dieter needs to monitor the intake of every calorie for nutritional value as calorie intake is very low compared to the average calorie consumption.
Normally, for those on a Low Calorie Diet, physicians/doctors recommend avoiding the regular food diet in favor of meal replacement supplements. It also includes a prescription for physical activity. It is very essential to monitor the diet routine followed by regularly consultations with the physician as there are chances of side-effects such as nausea, diarrhea, fatigue and constipation. However, experts claim that these side-effects will reduce over time. In the case of dieters losing weight rapidly, it could lead to complications such as gallstones. It is important not to mistake the ‘Very Low Calorie Diet’ with the ‘Low Calorie Diet’ as it is a different form of diet altogether.
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Low Carbohydrate Diet
The Low Carbohydrate Diet helps in losing weight, remaining fit and maintaining a healthy lifestyle. However, the low carb diet has its pros and cons and it is very important to have the proper information and knowledge. Millions of people spend large amounts of money on various diet plans/supplements, but with few real results. The trick is to gain knowledge and understand that low carb diet is not actually a diet in the literal sense, but a lifestyle to be adopted.
The Low Carbohydrate Diet is generally associated with the Atkins Diet, Zone Diet, Go Lower Diet, South Beach Diet, etc., which should be studied individually. Hence, let us get an overall picture. What is Low Carbohydrate Diet? The American Academy of Family Physicians define Low Carbohydrate Diet as follows: Low carbohydrate diets restrict caloric intake by reducing the consumption of carbohydrates to 20 to 60g per day (typically less than 20% of the daily caloric intake). The consumption of protein and fat is increased to compensate for part of the calories that formerly came from carbohydrates.
Who can follow a low carb diet? There are no restrictions for a low carb diet, but people who benefit the most are: a) Those looking for long-term results in terms of weight loss. b) People tired of dieting and not seeing results. c) Someone looking for overall improvement in fitness and lifestyle. What you may eat and may not eat? The general idea is to cut down on carbohydrates. This consists of ‘white foods’ that are high in digestible carbohydrates including white rice, potatoes, foods with white flour such as bread, pasta, donuts, etc. However, ‘white foods’ low in carbohydrate content such as onions, cauliflowers and tofu can be consumed.
Dieters are prescribed foods high in proteins and fats such as meats and soy products as well as food such as green leafy vegetables that are low in carbohydrates. To conclude, keeping in mind the lack of a definite routine/structure for a Low Carbohydrate Diet, it is important to be well-informed and consult a dietician/physician.
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What About Protein Diet Meal Plan?
As people around the world become health conscious, weight loss and diet plans are getting more and more popular. Here is another diet plan known as the high protein diet meal plan. It is the latest worldwide craze among health freaks. But remember that protein diet and Atkins diet are different. Atkins diet plan allows unlimited calories intake but as protein diet meal plan allows high protein food items with fewer calories. Studies have shown that a protein rich diet burns calories much faster. This makes us burn the fat in our body and lose weight at a faster rate. Protein diet meal plan also helps us consume lesser calories because high protein diet makes us feel more satisfied and we don’t need to snack in between meals. Studies have also shown that when offered a wide variety of food, humans tend to consume more calories. But if we avoid carbohydrates and eat only proteins, then we limit the variety food we can eat. Thus, the calories we consume are cut and we lose weight. This diet plan forbids all the food items that have starch and flour. But you can eat protein based food items like meat, eggs and poultry. You are allowed to eat light carbohydrates but not the complex carbohydrates. You are supposed to eat many small portions of protein rich meals in a day. But before you try this diet, remember that it is not suitable for everyone. It requires you to consume a lot of protein that is mostly rich in fats and if you are a heart or high cholesterol patient, then you must consult a doctor before starting such a diet plan. You can start this plan if your doctor approves it. Also, don’t forget to work out regularly along with this diet plan.
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