If you have any past experience with dieting (or even if you don’t), you have probably heard the term “calories” thrown around a lot in reference to various foods. What does this term actually mean, though? When someone refers to the number of calories that a certain food has, they are talking about the amount of energy that is released when your body breaks that food down.
Eating calories is necessary because it provides our bodies with the energy that we need to make it through the day. However, some foods are extremely high in calories, and when you consume more calories than you need, your body stores them as fat, leading to weight gain.
One way to avoid this issue is with a low-calorie diet, which typically means consuming roughly 1,200 to 1,500 calories per day. Limiting your calorie intake requires a lot of discipline, as it’s not easy, but it can be quite effective if you stick to it.
Low-calorie diets are generally safe for most people; still, they can have adverse effects in certain circumstances. If you are ever worried about the effect that a low-calorie diet may have on your health, it would be best to consult your doctor.
The Health Benefits of Low-Calorie Diets
There are several benefits that a low-calorie diet can have on your health. One of the positive effects of decreasing the number of calories that you consume is that you can reduce or slow down the degeneration of your brain that naturally occurs with age.
Brain degeneration is typically linked to losses in various intellectual functions, such as speech, memory, and spatial skills. Thus, keeping such degeneration at bay for as long as possible is incredibly beneficial.
Reducing your calorie intake has also been linked to cancer prevention, and in some cases, it even can improve cancer treatment results. Sometimes, a low-calorie diet can also improve reproductive function for women, as obesity can be connected to decreased fertility.
Lowering your calorie intake generally goes hand in hand with decreasing the number of sugary foods that you eat, so a low-calorie diet can help improve your blood sugar levels as well. Numerous studies have demonstrated that restricting calories can improve longevity. Taking on this kind of diet may even extend your lifespan by up to 10% in some cases.
How Low-Calorie Diets Help You Lose Weight
When it comes to your weight and calorie intake, things are fairly cut and dry. Eating more calories than you burn will make you gain weight, whereas eating fewer calories and burning more of them through physical activity will make you lose weight.
However, to get the most successful results out of your low-calorie diet, it is important to pay attention not only to the calorie count of the foods you eat but also to what you eat. Following a structured food plan will help you reduce your calorie intake. In most cases, it is wise to include foods such as vegetables and fruits, whole grain foods, and foods that are high in protein.
It is also vital to limit your fat intake to somewhere between 20-30 percent of your total calorie intake. Managing your diet in this way will help ensure that your body is supplied with a sufficient amount of nutrients and vitamins so that it is fueled with the right quantity of its requirements.
At the same time, it will help you cut down on your consumption of food in excessive quantities, which will ultimately contribute to your weight loss in a significant way.
Simple Strategies for Maintaining a Low-Calorie Diet
Maintaining any kind of diet on a long-term basis can be a challenge, and with a low-calorie diet, this is particularly true. However, there are a number of solid strategies that you can use to make it easier to keep your low-calorie diet going.
One way to stay on track and build a good habit of eating fewer calories is to count all the calories that you consume, either by writing them down or using an app on your smartphone. Another key method is refraining from keeping junk food in your house. After all, when it is out of reach, it is much easier to avoid eating, which can be tempting, especially when you are stressed or bored.
Yet another interesting trick is using smaller plates to serve food, as larger plates tend to be linked with bigger portion sizes. If you are a big coffee or tea drinker, try to limit the amount of sugar you add to these drinks, as added sugar can gradually increase your calorie intake.
On the other hand, make an effort to increase your vegetable intake by bulking meals up with extra greens. If you fill at least half your plate with vegetables at each meal, it will do wonders for your health. Exercising for at least half an hour each day will also help you burn any excess calories.
Making a Low-Calorie Diet Work for You
There are many ways that a low-calorie diet can positively impact your health. It can help with everything from improving your brain health to lowering your chance of developing cancer and has been linked to longer lifespans overall.
Decreasing your calorie intake will also have a significant effect on your body weight and can be one of the fastest ways to shed some extra weight that you have put on due to unhealthy eating habits. Since it is unhealthy to be obese for numerous reasons, bringing your weight back down to at least a standard level could do wonders for your health.
There are many good strategies for designing a low-calorie diet and for maintaining it long-term. As long as you are cautious about what you eat and drink, and boost your consumption of healthy foods like vegetables while limiting unnecessary fats and sugary foods and drinks, you will be headed in the right direction.
Also read: Add These 6 Foods In Your Diet To Add More Fiber in Your Diet
