Hypocaloric diet

hypocaloric diets

Surely you have begun to consider doing the bikini operation for the summer and want to get rid of those extra kilos. When you want to lose weight you want to do it as soon as possible and it can lead to mistakes. A low calorie diet It is one that is used to consume fewer calories than your body needs to stay active.

In this post you will learn about an excellent hypocaloric diet to lose those extra pounds without damaging your health. Do you want to know what are the foods you should eat?

Need to cut calories

Eat healthy to lose weight

The first thing people do is cut down on food to the point of starvation. Join the gym and kill yourself to exercise, believing that this way they will lose weight. It is true that doing this routine you lose kilograms, but at the cost of your health. When you suddenly change your way of life, your body is alarmed at the few calories that you put in and the exercises to which it is subjected. This causes hormones to be released that retain excess fat, so in the end, we achieve the opposite.

To lose fat, it is best to exercise and consuming calories below your basal metabolic rate. Basal metabolism is the amount of energy that, depending on your age, height and lifestyle, you need to live. Keeping yourself breathing, digesting, metabolizing food, and urinating requires energy. For a person of about 80 kilograms of weight, an age of 25 years and a sedentary lifestyle, the basal metabolism is around 1800 kcal per day.

If we want to reduce our weight, it is important to keep the calories we consume below that basal metabolism. About 500 kcal less would be ideal to lose half a kilo a week.

What are low-calorie diets?

High-calorie foods

As its name suggests, low-calorie diets are those prepared to consume fewer calories than are expended. Throughout the day we carry out activities that require energy. The more active we are, the greater demand for calories we need and the more fat we burn. Therefore, if our diet makes us consume fewer calories than we expend, we will be in an energy deficit. This will make our body begin to deplete fat reserves and lose weight.

The first thing we have to do to plan our hypocaloric diet is our daily caloric expenditure. It is easy to know if we add to our basal metabolism the extra expenditure of calories that we use in our physical activity. Physical activity can be divided into what we spend moving, climbing stairs and so on, and what we spend doing sports.

An important aspect to take into account is our amount of muscle mass. The more percentage of muscle we have in the body, the more energy we burn. That is, the muscles by themselves, to maintain themselves, need a greater caloric intake.

Once we have our calorie intake, the ideal is to keep it below the threshold of 300-500 kcal.

Examples of low-calorie diets

Losing weight with a low calorie diet

As you can see from what has been said above, there is no low-calorie diet that works for everyone. Each person is different and has different energy needs and a different way of life. This is important to keep in mind before venturing out and starting to cut calories from your diet. It is also highly advisable to go to a professional nutritionist who will be able to help you correctly. Each nutritionist is different, but will usually offer you a case study and a personalized diet.

Too many fruits and vegetables are often added to the diet when low calorie content is desired. This is done because fruits and vegetables are rich in nutrients such as vitamins. In addition, these products are of low caloric density. Despite being quite large foods, they are capable of reducing the calorie intake. This helps us fill ourselves up earlier and avoid eating something unhealthy. They also have a great fiber value.

On the other hand, fried products or sweets should be avoided. They are foods high in fat and sugar that provide a large number of empty calories. These products do not fill us up as they are not so big and they provide us with too many calories. For example, jelly beans and any treat is full of empty calories.

Something similar happens to us with alcohol. It is not only a product that is not healthy for the body, but also provides a lot of energy in the form of empty calories. These drinks are not satiating at all, since they do not have to be chewed. Alcohol is prohibited on a hypocaloric diet.

What should be on a hypocaloric diet?

the consumption of junk food is prohibited

The consumption of junk food is prohibited

The key to a hypocaloric diet is to reduce the calories we consume, but without lacking the proper nutrients. To do this, we must have a good distribution of nutrients. Among them we must lack the carbohydrates, proteins and healthy fats in a suitable proportion. We cannot forget to also introduce micronutrients, among which are vitamins and minerals.

It is highly recommended to introduce foods cooked by ourselves and avoid processed ones. Convenience foods have high amounts of saturated fat and trans fat, which are unhealthy for us.

Example of a day on a hypocaloric diet

Healthy food

Before taking these foods and including them in your diet, you must first calculate your nutritional needs and caloric expenditure. These foods can be an example of a low-carbohydrate diet

  • Breakfast: A coffee with skim milk or green tea with a slice of whole wheat olive oil and tomato bread.
  • Noon: Skimmed yogurt with two slices of ham or turkey.
  • Lunch: Asparagus cream. 200 gr of sea bream or some white fish with two tomatoes. Fruit for dessert.
  • Snack: A slice of cereal bread with several slices of turkey or light cheese.
  • Price: Chopped chicken and vegetable soup. Spinach salad with ham and fresh cheese. Some nuts.

As you can see, the foods that we have included in the diet are totally healthy and contain the macro and micro nutrients that we need. Now it's up to you to calculate what your ideal diet will be that will help you achieve your goals.


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