Diet trends can come and go, but there is a fact: The most scientifically proven weight loss method is to cut calories. However, you may not realize that reducing your calories too much can actually be bad for your health and even derail your weight loss goals.
We analyze what really are the minimum you should obtain and how to obtain the nutrients you need in a diet with a caloric deficit.
How many calories do i need?
According to the guidelines of health experts, the average adult woman needs between 1,800 and 2,400 calories per day (depending on age and activity level), while the average adult man must obtain between 2,400 and 3,200 to maintain a healthy weight.
According to Harvard Health Publishing, a healthy rate of weight loss is a pound or a pound a week. Since a kilo of fat is approximately 7,000 calories, that means you will need to reduce your daily intake from 500 to 1,000 and increase your activity level.
However, keep in mind that the speed of weight loss will decrease after a few months. By the end of a year, a weight loss of up to 22 kilos would normally be expected if someone actually reduces their calories by 500 a day.
Women should not cut their calories below 1,200 calories a day, while men should stay above 1,500. These numbers are based on formulas that calculate the estimated energy requirement or the amount of energy the body needs to function.
By using these numbers as lower limits, most people will avoid damaging their bodies. It is the amount of calories that weight loss would produce without causing medical complications for the general public.
What happens if you drop below that amount?
The most common problems caused by extremely low calorie diets are fatigue, muscle loss, slow metabolism, and nutrient deficiency.
Sure, you could lose weight on a 1,200-calorie plan, but that weight could come from precious muscle (in addition to fat), which could further reduce your metabolism. Extremely low calorie intake also leads to adaptive thermogenesis, when your metabolism slows down disproportionately to the amount of weight you’ve lost. One study found that people still had slower resting metabolic rates one year after eating a very low-calorie diet for eight weeks.
The body is amazing at protecting you from death, but that mechanism can sometimes bite you back when the goal is to lose weight.
It’s tempting to cut entire food groups like cereal, fat, or fruit as a shortcut to cut calories. But they all contain nutrients that are essential for your body to function, and removing them can lead to nutrient deficiencies. 1,100 calories from candy are very different from the 1,200 calories from fruits, vegetables, and whole grains.
In the long term, a very low calorie diet can also cause more serious problems like bone loss, gallstones, thyroid problems, and amenorrhea (missed periods) in women.
How to stay healthy with a low calorie diet?
Choose quality over quantity
On a calorie-deficient diet, you need to work harder to provide your body with the nutrients it needs. If you choose a 1,200 calorie restricted diet, you can substitute quality for quantity. It is important to get plenty of fruits, vegetables, and healthy fats and protein.
Create a balanced diet
When planning meals and snacks, make sure each one has a good balance of protein, carbohydrates, fat and fiber.
Breakfast protein, healthy fats in limited amounts (due to their high calorie content), such as a handful of nuts or some seeds in a salad, high-quality whole grains, good-quality protein, and plenty of vegetables, especially leafy vegetables, are recommended. cruciferous vegetables.
Protein, protein, protein
Don’t make the mistake of cutting protein to save calories. This macronutrient helps you feel full, so it can help you keep blood sugar stable and it can also help boost your metabolism.
A scientific review found that in 24 trials, a high-protein, calorie-restricted diet led to a greater reduction in weight, weight, and fat than a standard protein diet.
Opt for healthy products
Don’t fall into the trap of assuming that all products labeled “healthy” or “diet friendly” are really good for you. Look for products that are high in protein and fiber, as well as low in sugar and artificial ingredients.
Try intermittent fasting
I recommend eating with a time restriction, that is, eating only at an interval of eight or 10 hours each day. Eating the same nutrient-dense diet, but within a limited time, leads to “unintended calorie restriction.” This will not only help with weight loss and reduce the risk of chronic disease, but can make a 1,200-calorie diet easier to follow.
