Low-calorie diet

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:

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:

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:

  1. Nuts, seeds, pistachio oil, tahini. Natural sources of proteins that contain good unsaturated fats and are therefore very useful for the heart.
  2. 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.
  3. Fig. Both chestnut and white rice contain more calories than pasta or other sources of starch.
  4. 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:

We also call high-calorie beverages, undesirable in our diet too often to be consumed:

They contain fast carbohydrates, which are deposited as fat stores on the sides and abdomen.