Ways to Lose Weight with Calorie Intake

5 Ways to Lose Weight with Calorie Intake

Calories are nothing but the energy level of your body that you intake via food. Ingesting more calories results into obesity and other health problems, whereas consuming lesser calories may result in malnutrition. One must follow a balanced diet and intake adequate amount of calories to lose weight fast. 2000 calories is a must for women and 2500 calories for men every day. One can cut down about 500 calories in a day, at the initial stages of weight loss, and later on, it can be increased up to 1000 calories.
Carbohydrates are the most favored energy source for your body. However, excessive energy is not good for health. The low calorie diet plan is usually preferred by women to stop themselves from eating too much of carbohydrates. If you are suffering from diabetes, then a low calorie diet plan is essential to cut down at least 10% of calories from your food. If you are planning to follow a low calories diet plan, here is our starter’s guide that will help you reduce weight faster.
1. Does it fit you?
Low calorie diet is a healthy diet. It is an economical diet plan too because it impedes you from buying those detrimental junk food. But, does it really fit you? Ask your doctor to guide you about this. It is not recommended for women who are very weak and suffering from hypertension and low blood pressure. If you are following any medications to increase your blood glucose level, then avoiding this diet is good for your overall health.
2. Know the Four Phase Diet Plan
Any Atkin’s (it is a famous type of low carb diet) diet plan has four phases to it. The first phase is for two weeks. In the second phase, two more weeks get added in. The third phase is of six weeks and the last one continues for eight weeks.

• You must avoid carbs entirely, in the initial phases, and then, you can slowly include carbohydrate in your food, as you pass through every phase of Atkin’s diet. You can rely on a perfect Atkin’s dieting guide to learn more about the four phases of carb-free diet plan.

3. What to eat?
Know what to eat as you are on a low calories diet plan. Usually starchy vegetables such as potatoes, sweet potatoes, peas, corn and cooked dried beans are rich in carbs, so make sure you ingest less of vegetables that are enriched with carbohydrate. However, 12 to 15 grams of your daily carbohydrates can be obtained from vegetables.

• Unlike the myth about cheese, they have less than a gram of carbs. So, you can include more cheese in your food for a protein-rich low carb diet that will keep you healthy. Avoid cottage cheese and farmer’s cheese in this diet plan because they are loaded with of carbs.
• Consume olive oil, especially extra-virgin oil olive. This adds more nutrients and good cholesterol to your diet.
• You can have cold water fish but avoid corn and foodstuffs with mono saturated fatty acids. Omega-3 fatty acids are a good inclusion in a low calories diet plan.
• Avoid sugar-rich beverages totally. Sugars, sweets, desserts and even fruit juice with sugar can not only fill you, but add at least 500 calories to your everyday consumption level. Thus, avoid sugars and carbonated drinks.

4. Stay Hydrated
Water is a key to good health. It is of course an excellent addition in your low calories diet plan. Drink more than 3 liters of water daily to do away with extra calories from your body. If you think that water is really boring then add a tinge of lemon or a zesty orange or a little bit of blueberries or strawberry to the water you drink. Avoid refrigerated water or water kept under direct sunlight for longer hours while you are looking forward to reduce weight by cutting down calories.
5. Reduce Stress
Finally, high calories or food intake is mostly also due to increased stress level in people. It is excessive stress that is driving you towards chocolates, ice creams, pudding and other sweets that are rich in carbohydrates. So, try to quit strain as much as you can to stay away from those unhealthy sugary junks while following a low carb diet plan.

Do’s

• Reducing weight with the help of calories reduction cannot yield quick results. One can reduce only 1-3 lbs in a week with lesser calories consumption, so look for long-term weight loss plans.
• Combine exercises like walking, jogging, trekking, gym workouts and more with lesser calories intake to lose weight fast.
• Eat fibrous fruits to keep you energetic. Boil vegetables, strain and drink the extract to keep you fuller and energetic for long.
• Consume everything you like, but eat little to keep your calories under control.
• Invest in a good blender or an extractor to prepare fresh shakes, smoothies or a fresh juicy blast to keep your morning fresh and healthy.

Don’ts

• Do not avoid eating solids, entirely, thinking they add to weight gain. Just liquid can make you feel really weak and tired.
• If you are observing fast to burn calories, try not to fast for more than 2 days in a week.
• Avoid red meat and high-protein food items when you are looking forward to weight loss with lesser calories intake.
• Do not rely on hunger control pills or any other weight reduction supplements while you are on a low calorie diet plan.
• Try not to skip meals or stay on steadfast diet to lose weight fast, if you have any medical condition like polycystic ovaries, irregular periods and more.
• For kids, low calorie weight plan cannot be combined with any medication, as it will affect their health hugely.