To what extent are low-calorie diets safe, and is low-calorie food always a prerequisite for losing weight?
Daily Calorie Rate for Women
It is generally believed that the daily calorie rate for women fluctuates around 2000-2500. It is not always so. The rates of this daily rate are very different, and the number of calories needed for a person during the day should always be calculated individually. This is helped by the formula of Muffin-Geor, whose calculation looks like this:
- women: GS = 9.99 x weight (kg) + 6.25 x height (cm) - 4.92 x age - 161.
Here, GS is the so-called basic exchange. It shows how many calories it is necessary for the body of a given person to maintain their vital activity in a state of complete peace.
To find out what calorie rate will be needed for a person throughout the day, the obtained number of his basic metabolism (OO) should be multiplied by a coefficient determining his physical activity - which has the following values:
- 1,2 - inactive lifestyle (sports: none);
- 1,375 - low activity (sports: a week - no more than three times);
- 1,55 - average activity (sports: a week - up to five times);
- 1,725 - high enough activity (sports: daily);
- 1.9 - very high activity (professional athletes and people with high physical activity at work).
The number obtained as a result of multiplication determines which calorie rate per day is necessary for a person so that he does not get better, and his weight is at a constant mark.
Those who are in the effort to lose weight turns to a low-calorie diet, we must keep in mind the following. Safe for health weight loss allows you to reduce the daily calorie content of your food by only 20%. How to calculate them? It is necessary to multiply the daily rate of calories recommended for this person by a factor of 0.8.
However, in any case, your body should receive a day at least 1200 calories. Therefore - do not get carried away by low-calorie diets and do not be afraid of high-calorie foods.
Are high-calorie foods interfering with weight loss?
Low-calorie diet and low-calorie food are not exactly the same. A person who wants to lose weight without harm to his body, must necessarily include in his low-calorie diet high-calorie foods containing useful fats and carbohydrates. Just have them in a small amount. Here are some of these products:
- Nuts, seeds, pistachio oil, tahini. Natural sources of proteins that contain good unsaturated fats and are therefore very useful for the heart.
- Muesli. Useful (especially if they do not contain sugar), but much heavier than other cereals. One cup of muesli contains 280 calories. Eat muesli in a very small amount, more like escort to milk.
- Fig. Both chestnut and white rice contain more calories than pasta or other sources of starch.
- Olive oil. One of the most useful substances that Nature has given us. However, oil is a source of fat, and each gram of fat contains 9 kcal. This means that 1 tablespoon of olive oil contains 150 kcal. So use it in moderation.
Low-calorie food
An ideal example of a low-calorie and hearty breakfast can be porridge. They give the body the so-called slow carbohydrates, which for a long time maintain a high level of energy in it. The most low-calorie are porridges boiled on the water. With regard to a low-calorie dinner: salads from boiled or fresh vegetables, seasoned with butter only, remain, perhaps, the best solution.
Low-calorie drinks
To them we include coffee and tea without sugar, which are given to us (per cup) 0 kcal:
- green tea;
- Black tea;
- Nescafe coffee;
- espresso coffee.
We also call high-calorie beverages, undesirable in our diet too often to be consumed:
- cocoa (2 teaspoons of cocoa and sugar per cup) - 187 kcal;
- chocolate drink (2 teaspoons of chocolate and sugar per cup) - 197 kcal.
They contain fast carbohydrates, which are deposited as fat stores on the sides and abdomen.