How Minimum Calories Should Be Filled During Diet?

Contents:

• Medical Video: 'Slow Carbs' and the Truth About Low-Carb Diets
  
• Minimum calories that must be met during a diet
  
• What if my calorie intake is less than the recommended minimum?
  
• Tips to reduce calorie intake in a healthy way
  
• Eat more protein
  
• Avoid sweet drinks
  
• Drink a lot of water
  
• Do exercise regularly
  
• Reducing carbohydrate intake
  

Medical Video: 'Slow Carbs' and the Truth About Low-Carb Diets

Sometimes, those of you who are on a diet severely limit your food intake, to the extent that it brings bad effects to your health. Instead of wanting to lose weight, it is precisely the disease you can get. A diet too strict can interfere with your body's performance. Therefore, if you are on a diet, at least you meet your body's minimum calorie needs, no need to cut all your calories.

Minimum calories that must be met during a diet

Diet doesn't mean you can't eat at all, but only limits your calorie intake a little. A good diet must be calculated according to your body's needs, so the diet you do is safe and effective in losing weight.

The average woman needs an intake of 2000 calories per day, while men on average need as much as 2500 calories per day. To lose weight, ideally you only need to reduce 500 calories every day. So, women need 1500 calories and men need 2000 calories per day to lose weight. With a reduction of 500 calories per day, you can lose 0.5-1 kg of your body weight per week.

However, sometimes a reduction of 500 calories per day is not enough to be able to lose weight quickly. So, many people, especially women who limit their calorie intake to under 1500 calories. If you refer to what is said by Michelle Davenport, Ph.D., a nutritionist, active women need a minimum calorie of 1200-1400 calories per day. By meeting these minimum calorie needs, you can ensure that you eat enough food so that your body's metabolism is not disturbed.

However, if you exercise actively, you must add your calorie intake to compensate for your calories burned while doing sports, Davenport continued, as reported by Women 's Health.

However, that is still a rough count. If you want to be calculated correctly, there are factors that need to be considered, such as age, height and current weight, level of activity, metabolic health, and others. To find out exactly how many calories you need every day, you should visit your nutritionist. Together with a nutritionist, you can plan your weight loss diet.

What if my calorie intake is less than the recommended minimum?

Be careful when dieting, unconsciously, your intake may be less than the minimum recommended intake. This can make your calorie intake very low per day. Very low calorie intake is usually in the range of 800-1000 calories per day or it could be less than that.

If your calorie intake is in that range for approximately 4-16 weeks, this will cause mild side effects, such as:

• Constipation
• Nausea
• Diarrhea
• Fatigue

A very low calorie diet can also cause serious side effects, such as gallstones. Gallstones can occur if you experience very rapid weight loss (very high risk in women). However, until now it was unclear whether a very low calorie diet can directly cause gallstones or whether gallstones occur because of the large amount of weight lost.

If your calorie intake is too low per day, your body will break down muscle tissue (not fat) as a source of energy and this is certainly not good for everyone. A very low calorie diet is not recommended for teenagers, pregnant women and nursing mothers. Most teenagers go on the wrong diet, even though he is in need of lots of nutrients for growth and development.

Tips to reduce calorie intake in a healthy way

Calories are what you need as an energy source to do your daily activities. For that, fulfilling enough calories per day for bodily functions is very necessary, even if you are on a diet.

The following are tips for those of you who want to lose weight, but still meet calorie needs.

1. Eat more protein

   Protein can reduce your appetite and can also increase the number of calories you burn. The body needs a lot of energy to metabolize proteins, so it indirectly burns calories in your body.

2. Avoid sweet drinks

   Such as soft drinks, soft drinks, fruit juices, and others. Sweet drinks can be one of the factors that can cause you to gain weight. The liquid calories obtained from sugary drinks do not make the brain aware that there are many calories that enter your body, because they are not the same as solid calories from food. This keeps you hungry so you will still eat other foods.

3. Drink a lot of water

   It can also help you lose weight. Drinking water before eating may help reduce hunger so you will eat less. In addition, drinking lots of water can also increase the number of calories you burn per day.

4. Do exercise regularly

   Of course, because doing exercise regularly can balance the calories in and out of your body. Weight training is also important because it can inhibit the loss of muscle mass and can prevent the slowing of your metabolic rate in your body.

5. Reducing carbohydrate intake

   Especially carbohydrates and sugar that have been through many processes. Research shows that limiting carbohydrate intake can lose weight 2-3 times as much as when you limit your fat intake. Your appetite tends to go down, so you eat less food.

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