HYPOCALORIC DIET

LET'S BEGIN WITH HYPOCALORIC DIET ( Low Calorie Diet)

Surely you have started considering bikini surgery for the summer and want to shed those extra pounds. If you want to lose weight, you want to do it as quickly as possible and it can lead to mistakes. A hypocaloric diet is used to burn fewer calories than your body needs to stay active.

In this post, you will learn about an excellent hypocaloric diet to shed those extra pounds without harming your health. Do you want to know what foods you should be eating?

Need to reduce calories

The first thing people do is cut down on food to the point of starvation. Go to the gym and kill yourself to exercise believing that this way you will lose weight. It is true that with this routine you will lose kilograms but at the expense of your health. When you suddenly change your lifestyle, your body is alarmed by the few calories you're consuming and the exercise it's exposed to. 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 burn calories below your basal metabolic rate. Basal metabolism is the amount of energy you need to live based on your age, size, and lifestyle. Energy is required to breathe, digest, metabolize food, and urinate. For a person weighing about 80 kilograms, 25 years old, and living a sedentary lifestyle, the basal metabolism is about 1800 kcal per day.

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

What are low-calorie diets?

As the name suggests, low-calorie diets are prepared to consume fewer calories than are expended. Throughout the day we perform activities that require energy. The more active we are, the more calories we need and the more fat we burn. When we are consuming fewer calories than we are expending due to our diet, we have an energy deficit. This will cause our body to start breaking down fat stores and lose weight.

The first thing we need to do to plan our hypocaloric diet is our daily calorie consumption. It's easy to know if we're adding the extra calories we use in our physical activity to our basal metabolism. Physical activity can be divided into what we spend on exercise, climbing stairs, etc., and what we spend on the sport.

An important aspect to consider is our amount of muscle mass. The more muscle percentage we have in the body, the more energy we burn. That is, the muscles themselves require a greater caloric intake to sustain themselves.

Once we have our calorie intake, the idea is to keep it under the 300-500 kcal threshold.

Examples of low-calorie diets

As you can see from the above, there is no one low-calorie diet that works for everyone. Everyone is different and has different energy needs and a different way of life. This is important to consider before you venture out and start cutting calories from your diet. It is also highly advisable to consult a professional nutritionist who can help you properly. Each nutritionist is different, but will usually offer you a case study and personalized nutrition.

Too many fruits and vegetables are often added to the diet when low calorie content is desired. This happens because fruits and vegetables are rich in nutrients like vitamins. In addition, these products have a low calorie density. Despite being fairly large foods, they can reduce calorie intake. This helps us fill up sooner and avoid eating anything unhealthy. They also have great fiber value.

Furthermore, 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 don't fill us up because they aren't that big and give us too many calories. For example, gummy bears and any treatments are full of empty calories.

The same thing happens to us with alcohol. Not only is it a product that is not healthy for the body, but it also provides a lot of energy in the form of empty calories. These drinks are not filling at all as they do not require chewing. Alcohol is prohibited on a hypocaloric diet.

What should be on a hypocaloric diet?

The key to a hypocaloric diet is to reduce calorie consumption without losing the right nutrients. For this, we need to have a good nutrient distribution. Among them, we must lack carbohydrates, proteins, and healthy fats in an appropriate ratio. We cannot forget to introduce micronutrients as well, including vitamins and minerals.

Introducing foods we cook ourselves and avoiding processed ones is highly recommended. Convenience foods contain high levels of saturated and trans fats, which are unhealthy for us.

Example of a day on a hypocaloric diet

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

Breakfast: A coffee with skim milk or green tea with a slice of whole wheat olive oil and tomato bread.

Lunch: skimmed milk with two slices of ham or turkey.

Lunch: cream of asparagus. 200 g sea bream or white fish with two tomatoes. fruit for dessert.

Snack: A slice of granola bread with several slices of turkey or light cheese.

Prize: Chopped Chicken and Vegetable Soup. Spinach salad with ham and cream cheese. some nuts.

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