Calories are used to calculate the amount of energy in food and drink. Well, if we want to lose weight, one of the ways that can be done is with a calorie diet. This diet is a diet that limits the intake of calories consumed.
Our bodies need calories for energy. But, everyone’s caloric needs are different. This is due to several factors, such as age, gender, and daily physical activity.
Every day an adult woman needs an energy intake of 2,000 calories, while an adult man has 2,500 calories. If consumed in excess, calories will be stored in the body as fat and make weight gain. For weight loss, a calorie diet can be done, but it is best to consult a nutritionist first.
How to Do a Calorie Diet and Its Benefits
The calorie diet is done by limiting the number of calories that enter the body, which is only 1,000-1,500 for women and 1,500-2,000 for men. Reducing the number of calories by 500 can make you lose about 0.5 kg per week. By reducing the number of calories, our body will break down fat into energy.
In addition to being able to lose weight, a low-intensity calorie diet also has a positive impact on health, such as reducing the risk of diabetes, high blood pressure, and high cholesterol.
A calorie diet can be done by changing your diet to the following:
- Eat more protein
Consuming more protein-rich intake is the most effective and simple way to lose weight. In addition, increasing protein intake can increase metabolism and help curb our appetite.
- Avoid soft drinks and packaged fruit juices
Fruit juice and soft drinks are usually added in large amounts of sugar. Research shows that both types of drinks are very capable of causing obesity. If you want to consume fruit juice, it is recommended to consume pure fruit juice without added sugar.
- Drink plenty of white water
Drinking two liters of white water every day can burn an additional 96 calories in the body. If taken 30 minutes before eating, hunger will also be reduced and the number of calories from food consumed will be less.
When we do a calorie diet, automatically the calorie intake in the body decreases, and the body will balance it by burning fewer calories. Calorie deficit will also lead to loss of muscle mass and significantly reduce metabolic rate. To prevent this from happening, it is recommended to exercise diligently, such as lifting weights, walking, swimming, jogging, push ups, sit ups, or squats. Adjust the intensity of exercise to the calorie intake consumed, so as not to feel tired.
- Reduce carbohydrate intake
Especially those derived from sugary foods or drinks and simple carbohydrates. Not only is it good for weight loss, limiting carbohydrate intake is also good for patients with metabolic syndrome and type 2 diabetes. Research shows that a calorie diet within 12 months by limiting carbohydrate intake is more effective in losing weight and triglyceride levels in the blood compared to diet low fat.
19th November 2020 18:48
This article brought to you by Legacy Times 传城时代