Healthy carbohydrates are not the enemy—your body needs them to function optimally. Choosing whole grains over refined carbohydrates gives you more nutrients and fiber along with your calories. Herbs and Spices. Use them to add flavor to your food without adding calories. Watch your sodium intake. Refined Carbohydrates. No foods are completely off-limits in a balanced low-calorie diet. But if you use up your daily calorie allotment on simple carbs, you risk missing out on important nutrients —and feeling hungry again quickly.
High-Fat Foods and Sweetened Beverages. While dietary fat is an important nutrient, consuming a lot of oil, butter, sugar, cheese, and fatty cuts of meat is another way to use up your daily caloric intake in a snap. The same goes for sweetened beverages , which can add up to a lot of calories very quickly. It's OK to use artificial or non-nutritive sweeteners sparingly to reduce your caloric intake; however, nutrition experts recommend focusing on nutritious low-calorie whole foods rather than sugar-free "junk" or processed foods.
Still, you may want to allow yourself to calories each day for a piece of candy, a few chips, or another favorite treat.
Just be sure to watch your portions, so you don't inadvertently eat too much. While there are many benefits to trying a low-calorie diet for weight loss, these eating plans have their drawbacks and may not be suitable for everyone. Review the pros and cons to inform your decision about whether a low-calorie diet plan is the right choice for you. A low-calorie diet does not rely on specialty foods or dietary supplements.
It simply calls for real, whole foods available at any supermarket although you may want to look for low-calorie and low-fat versions of some foods, such as dairy products. If followed carefully, this diet is generally effective, especially in the short term. Research shows this type of diet can help overweight people lose weight.
Long-term maintenance will require a lower-calorie diet than before the weight loss. When your weight goes down, your calorie requirement decreases, and you need to adjust your caloric intake accordingly. Remember, the goal of a low-calorie diet should be good health.
For long-term success, however, this diet requires lifestyle changes and added exercise. After you lose weight, your body requires fewer calories, so you can't go back to eating the way you did before starting the diet. Low-calorie diets are generally safe if followed carefully and, ideally, recommended by and with a medical professional's guidance. A doctor or registered dietician can help you make sure you are getting the right mix of nutrients and enough calories to keep you safe and healthy.
When you consume fewer calories than you are used to, you are likely to feel hungry at first—especially if your low-calorie meals lack protein and fiber. One of the primary challenges of low-calorie diets is managing appetite and keeping nutrition balanced by choosing nutrient-dense foods that are satisfying and within your daily calorie limit.
A low-calorie diet can backfire if you can only stick to it for a short time and then rebound with weight gain. It can help if you eat slowly and chew your foods thoroughly, enjoying each mouthful. Also, drink plenty of water. Your body needs fluids, and water contains no calories. Add lemon or lime slices for a bit of flavor. To avoid hunger, aim to include high-fiber foods at every meal. Eat multiple servings of non-starchy vegetables at most meals and choose high-fiber carbohydrates such as whole grains and starchy vegetables like sweet potatoes.
The Dietary Guidelines for Americans recommend consuming 14 grams of fiber for every 1, calories you eat.
Following a low-calorie diet recommended by a medical professional means a good deal of planning and careful tracking of the calories you consume. Unlike a very low-calorie diet in which you only consume meal replacements , on a low-calorie diet, you make the decisions.
You are in charge of your own food intake—what, when, and how much. While this freedom can be empowering, it can also be more challenging. For some people, a low-calorie diet is not advised. That's why it's a good idea to check with your doctor before starting this or any weight-loss plan. Women who are pregnant or breastfeeding should not follow a low-calorie diet, nor should some athletes.
The — Dietary Guidelines for Americans suggests a diet of 1, to 2, calories per day for most adult females and 2, to 3, for males for weight maintenance. To lose weight gradually at a healthy rate of 1 to 2 pounds per week, try using the U.
Eat mini versions of sweets and desserts. Take half home when eating out. Alternatively, you could share with a friend. Eat with your non-dominant hand. It will slow you down so you eat less. Include protein at every meal. Send the bread basket back to avoid eating a lot of calories before your main meal arrives.
Order two appetizers. This way, you can enjoy two courses without overdoing it. Make healthy swaps. One way to cut a few calories is to adapt the meal you have chosen to eat. Choose lower-calorie alcoholic beverages.
Many people are careful about what they eat during the week but then binge drink on weekends. Skip the extra cheese. Change your cooking methods. Choose tomato-based sauces instead of creamy ones. Creamy sauces not only have more calories but usually also include fewer vegetables. Learn to read food labels. Not all convenience foods are unhealthy, but many contain hidden fats and sugars.
Eat whole fruits. Dip vegetables, not chips. Eating the skin on your meat adds extra calories to your meal. Skip the second serving. If a meal is delicious, you may be tempted to go back for more.
Go for a reasonably sized portion the first time and skip seconds. Choose thin crust. Pizza is a popular fast food that can be very high in calories. Try intermittent fasting. Get enough sleep. The bottom line. Read this next. Calorie vs. But with so many different terms, it can be confusing. The US Food and Drug Administration FDA has rules that define the terms food companies can use to describe the nutrients your body takes in from that food. How you might see it on a label: low-fat, low-sodium, low-cholesterol, low-calorie.
The FDA says that monitoring calorie intake is an important part of weight management. Image credit: Flickr user mo As a food manufacturer, you know that the words you use on your package can have a huge impact on how customers perceive your product and even whether they purchase it.
The low-calorie NCC has gotten a lot of attention over the years, and this trend continues today. With obesity affecting over a third of the American population, there is a large movement toward healthier eating habits. According to the FDA, monitoring caloric intake is a significant part of healthy eating—especially when it comes to weight loss. This amount, which is a number set by the FDA to help food manufacturers determine portion sizes for their nutrition facts panel, will help you determine if your product fits within the low-calorie parameters.
In order to be considered low-calorie, it must fit within the following guidelines:. For entire meals and main dishes, the calories cannot exceed per grams. Of course, there are other calorie-related NCCs of interest to consumers, including:. The FDA has always placed emphasis on calorie intake in order to educate consumers about their nutritional needs and the role of calories in weight management.
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