A calorie restriction diet plan is a good way using to get a better result in the diet. Consuming fewer calories help you in lose weight and if you do exercise, you will get a better result.
The problem of most people who want to do a calorie restriction diet plan is that they don’t know what exact calories are for that particular food which makes misunderstanding too difficult to follow.
And why calorie restriction diet plan is needed and are you wondering why you have to count calories?
The simple principles of losing weight, let us think to eat less and then use more than we eat. So we will know how much we eat or how much energy we use. We have to start by calculating calories.
What are the calories?
Calories are units of energy, whether the energy we burn or the energy we use, is the energy in the food we eat? They all have units of calories.
It will be noted that the candy packet or the nutrition label on the snack packet. It will have a unit of calories. Usually, the abbreviation is kcal. The kcal stands for kilocalories.
The average daily consumption is around 2000 kcal per day so you need to eat less than that.
How our bodies use energy, is divided into two parts.
The first is the basic energy that the body uses to sustain life.
Whether the respiratory system or the various functions of the internal organs of the body, it uses this energy.
That is to say that even if we just sleep. Our bodies are already burning energy. So do not be afraid that the body will not burn energy or not. The body burns energy all the time. As long as we're breathing and alive.
Another part of the energy is the energy used for various activities.
Whether it's lifting arms, and legs, walking, running or going to exercise, or even sitting at work. Sit and work, just wiggle your fingers. It must use energy in this part.
The first energy was the energy used to sustain life. They call it BMR for short. Another energy used for doing activities is abbreviated as TDEE.
How do we know what our BMR and TDEE are?
You have to use the formula for calculating it. In the calculation formula, there will be various values such as weight, height, age, and activities as a variable the formula and then calculate as BMR and TDEE.
The Basal Metabolic Rate (BMR)
It calculates energy metabolism.
Women’s BMR = 655 + (9.6 x body weight (kg.)) + (1.8 x height (cm)) – (4.7 x age).
Men’s BMR = 66 + (13.7 x body weight (kg.)) + (5 x height (cm)) – (6.8 x age).
Once the BMR is obtained, find the TDEE value as shown in the table below.
Total Daily Energy Expenditure (TDEE)
This is the calculated amount of exercise calculation formula.
Less exercise / work sitting at a desk, TDEE = 1.2 x BMR
Light exercise 1-3 days a week, TDEE = 1.375 x BMR
Moderate exercise 3 – 5 days a week, TDEE = 1.55 x BMR
Exercise 6 – 7 days a week, TDEE = 1.725 x BMR.
Heavy exercise or physical labor, TDEE = 1.9 x BMR
Calorie restriction diet plan: how much calories per day should I restricted
So how do we know that the energy that the result is suitable for us or not? Does it work? which, of course, has to be measured.
Let's say that we start with 1,900 kcal per day. It's easy to hit a round number. Let's try it first 1-2 weeks to see if our body weight has decreased or not. Whether our shape, shape, and proportions are reduced or not.
But if the weight or shape, we do not change at all. to reduce in the next week.
For example, eat 1,900 kcal this week, right? Next week, it will be 1,800 kcal. And measure the same results if there is a change or not.
If there is no change in the next week, it will decrease again. But it must be emphasized that. For people who want to lose fat. It's the lowest point of energy reduction, it must not be less than our BMR because BMR is the energy that the body uses to sustain life.
For example, you are a woman, weight is 90 kg, height is 170 cm, and age is 35.
Women’s BMR = 655 + (9.6 x 90 (kg.)) + (1.8 x 170 (cm)) – (4.7 x 35).
= 655+864+306-164.5 = 1660.5
The lowest calorie restriction diet plan for you is 1660.5 per day.
You can recalculate once your weight is drop to get the new lowest rate.
If we drop very low, less than BMR, that means It will make our weight loss overdo it and then risk the yo-yo effect.
Calorie restriction diet plan: benefits
Lower blood pressure and cholesterol
Besides weight loss, this diet plan helps you decrease your level of cholesterol and blood pressure.
There is a study about this diet that show that it works and 19% work in man and 13% in woman and also their blood pressure drops too.
If you are new but want a fast result, don’t try the extreme calorie restriction, you should balance your intake of food at not to feel hunger only.
Calorie restriction diet plan: any side effects about this diet plan?
Yes, it is. They are lower muscle mass, fatigue, and weakness if you don’t get proper nutrients enough per day and no exercise.
To solve this problem
You need to take additional vitamins and do daily exercise.
Calorie restriction diet plan: suggest steps to make it works
Add protein to your meals
Adding protein will help you increase your metabolic rate and help reduce your appetite.
Drink pure water when feeling hunger
If you are hungry but you just having a meal, you should drink pure water instead of a snack or sweet drink.
Drink more water
Water is the main component of the body. Drinking water during the day will help you burn more calories. And drinking water before eating also reduces appetite. and eat less.
Count calories every meal
You may extend your life to any kind of food you like but just remember to count calories before eating. You may make a list of food you like and then do a calorie count, bring the list along with you.
The best way is to find food energy information.
This information can be found on the internet, Google is also available.
Also, various websites that are databases about nutrition will have this information. Also, applications that use daily calorie trackings, such as My Fitness Pal or Calories King or other things.
Restricting carbs will help your body have less sugar to burn for energy. But the body will use fat to be used as energy instead. The accumulated fat is used and the body weight is reduced.
You should consume less and eat higher fiber fruit and veggie.
Avoid sugary drinks
Sugary drinks such as fruit juices, soft drinks, bubble tea, etc. are important factors that cause obesity. It also increases the risk of serious diseases as well.
Try our best coffee lemon diet recipe, it is a good place to start.
Do daily exercise
If you want to lose weight to see results, it must be done in conjunction with exercise. In addition to exercising, your body weight can be reduced. It is also good for your health.
Try cardio no equipment needed if you are just start.
Take additional vitamin
This diet makes you eat less and not enough daily nutrients the body needs, so taking additional vitamins will help you stay healthy.
This is an expert guide on how to make a calorie restriction diet plan work perfectly, with no side effects, and enjoy a slim body.