." /> " /> //

Best low Calorie Diet Plans for Weight Loss

image
May 27, 2022

Best low Calorie Diet Plans for Weight Loss

Weight maintenance is an important part of our life. We all are always in the struggle to either lose weight or gain weight. The science behind gaining and losing weight is calorie adjustment. Calories are the amount of energy we consume through diet. An average male and female need around 2000-2200 calories per day. When we consume few calories than the requirement of our body, we tend to lose weight. We gain weight when we utilize extra calories than the requirement of our body. Calorie consumption should not be based on unhealthy food choices. The main focus should be placed on the consumption of healthy foods.

 

There are various diet plans available on the different sites recommended by dietitians and nutritionists. People prefer to follow the easy pathway to gain or lose weight. There are many fad diets and low-calorie diet plans for weight loss among which we will discuss some best ones as recommended by a registered dietitian:

  1. The Mediterranean diet
  2. The DASH Diet
  3. The low carb diet
  4. The Mediterranean diet

This diet is based on the golden principles of wellness, nutrition, prevention of disease and ensures longevity. It has many benefits for health and is low in calories. It ensures a balanced intake of nutrients so that weight maintenance can be achieved.

Foods allowed in the Mediterranean diet

The Mediterranean diet ensures the intake of a diet that is full of:

  • Fresh fruits and vegetables
  • Whole grains and complex carbohydrates
  • Fish and lean meat
  • Nuts, seeds, and healthy sources of oil like olive oil

Limited foods

A person following a Mediterranean diet can consume the dairy products and protein sources like eggs and poultry in moderate amounts but should limit the intake of:

  • Red meat
  • Saturated and trans fats
  • Refined grains and carbohydrates
  • Processed meat
  • Artificial sugar-based foods

Health benefits of the Mediterranean diet

The Mediterranean diet emphasizes the consumption of fresh fruits and vegetables that are low in calories. This thing is beneficial in maintaining weight if you are trying to lose weight. Fruits and vegetables are nutrient-dense but low in calories. Their consumption in raw form can provide the feeling of fullness and satisfies the satiety level. The Mediterranean diet helps lower the risks of heart attack and other heart-related disorders as this diet limits the consumption of saturated fat and trans fat.

The consumption of fruits and vegetables initiates the intake of antioxidants that helps to fight against inflammation and reduces oxidative stress. Antioxidants help to neutralize the free radicals in the body. There are also fewer chances of mental disorders like depression and Alzheimer's disease. A person on this diet should not forget to increase the intake of calcium and vitamin D in the diet as the sources of dairy products are limited in this diet.

  1. The DASH diet

DASH diet is a dietary approach to controlling blood pressure and maintaining heart health. DASH stands for dietary approaches to stop hypertension in which a low-sodium diet is recommended with special emphasis on the intake of fresh fruits and vegetables.

Foods allowed in the DASH diet

  • Five servings of vegetables
  • Five servings of fruits
  • Seven servings of carbohydrates (whole and complex)
  • Two servings of low-fat dairy products
  • Two servings of lean meat

It is also recommended that a person can consume nuts and seeds two times a week as they are healthy sources of fats and oils.  

 

Health benefits of the DASH diet

DASH diet is known for providing excellent health benefits to the body. It has shown improvement in hypertensive patients and has helped in reducing the blood pressure in the body. DASH diet is also helpful for preventing heart disorders as it is low in sodium and places more emphasis on the consumption of fresh fruits and vegetables that are low in calories. DASH diet is also helpful for the persons that are struggling hard to lose weight. Being low in calories and high in nutrients, the DASH diet helps to maintain the total body weight and lowers the body fat percentage.

  1. Low carb diets

Low-carb diets are the popular diets among people who tend to lose weight. Low-carb diets include low-carb, ketogenic, and Atkins diets. There are some varieties of low carb diets that help in lowering the bodyweight to a drastic amount in which only 10% carbs are allowed.

Working on low carb diet

The total amount for intake of carbohydrates is restricted in a low-carb diet. The major focus is laid on the consumption of proteins and fat. A diet high in protein helps the body to fight against the satiety level. The protein-rich diet raises the metabolism and conserves the muscle mass in absence of carbohydrates. The ketogenic diet is high in fats and very low in carbohydrates. The fatty acids of the body are converted into ketones for energy production as glucose intake is lowered due to low carbs. This whole process is known as ketosis.

Health benefits of low carb diet

Low-carb diets are known to reduce heart disease, high cholesterol, and high blood pressure levels. A diet lower in carbs helps in maintaining the insulin level of the body that is required by people of type-2 diabetes. Low carb diet is also effective in weight loss that helps in burning the extra belly fat.

 

A sample 1200 calories of low-calorie diet plan for weight loss

6:30 am

Cucumber detox water (1 glass)

8:00 am

Oats porridge cooked in skimmed milk (1 bowl), 1 handful of mixed nuts

12:00 pm

Skimmed milk paneer (100 grams)

2:00 pm

Mix vegetable salad (1 serving), cooked lentils (1 serving), chapatti (1 serving)

4:00 pm

Fresh seasonal fruits (2 serving)

5:30 pm

Tea with no sugar and low fat milk (1 cup)

8:50 pm

Mixed vegetable salad (1 serving)

9:00 pm

Cooked lentils (1 serving), chapatti (1 serving)

 

 

 

Tips for a healthy balanced weight

Here we will discuss some best tips and tricks for maintaining the healthy body weight that will help in losing weight too:

  1. Frequently small meals

Try to divide your meals into frequently small meals throughout the day. Instead of one major meal, try to incorporate three major meals with two snack portions so that you can meet your satiety level. The hunger pangs and low-calorie diet lead us to binge eating and we end up consuming extra calories. You can divide your meals into intervals that will prevent hunger pangs.

  1. Early dinner

Develop the habit of eating dinner early so that your body can metabolize it easily. When you consume dinner at late hours, it does not gets digested properly and we end up developing acidity and heartburn. This can lead to weight gain. Try to stop eating after 8 pm.

  1. Drink plenty of water

To lose weight, it is necessary to keep your hydration level in a balanced form. Try to drink at least 10-12 glasses of water in the whole day. A balanced level of hydration helps in controlling the hunger pangs and is effective for losing weight.

  1. High fiber

It is recommended to consume at least 15 grams of fiber on daily basis from different food sources. You can get a good amount of fiber from the cereals and bread group and from fruits and vegetables too. Fiber helps to control satiety and provides a feeling of fullness. It also helps in reducing bloating and aids in other digestive problems.

The majors of a balanced diet plan

If we talk about low-calorie meal delivery or weight loss diet plans, this all is based on balanced diet planning principles. The balanced form of diet plan or meal plan comprises the healthy food choices from each food group that can promote wellness.

  1. Carbohydrates group

Carbohydrates are the main fuel of our body that is responsible for ATP production and makes up half of the total calorie requirement on daily basis. It helps in the production of energy which our body utilizes as glucose and stores the rest in muscles as lactic acid. It is necessary to choose the right amount of carbohydrates. Carbohydrates are divided into complex and simple carbs. Simple carbs include all the refined sources of carbohydrates that are used in the production of bakery goods. Simple carbs include biscuits, bread, white rice, white flour, etc that are digested quickly and spike the blood glucose levels.

Complex carbohydrates are suggested as good carbs that are packed with all the essential nutrients and fiber promoting health. These carbs are rich in fiber that provides a feeling of fullness and satisfies the satiety levels in our body. This option is the best one for controlling weight. Complex carbs include brown rice, millets, rolled oats, whole wheat bread, cereals, etc.

  1. Proteins group

Proteins are also an important part of our daily dietary needs and consume about 30% of our diet plan. Proteins are the building blocks of the body and are necessary to maintain muscle health. Proteins are essential for tissue and muscle repair. Our body comprises protein in the form of keratin in nails and hairs, in cartilage, tissues, and skin. Proteins also make a person feel full for a longer time and help in burning calories.

Proteins can be consumed from both plant and animal sources. The animal sources include lean meats, poultry, fish, and eggs. Plant sources include leafy green vegetables, lentils, and legumes.

  1. Fats group

We cannot eliminate fats from our diet as our body requires fat in moderate amounts to keep up its working at a proper pace. Fats are an instant source of energy and help in digesting the fat-soluble vitamins. Fats and oils help to synthesize the hormones and provide energy. A person can choose healthy fat choices from poly and monounsaturated fatty acids and omega-3 fatty acids. It is recommended to limit the trans and saturated fats as they promote the production of LDL which is bad cholesterol and lowers the production of HDL which is good cholesterol.

Fats and oils can be consumed from healthy choices like soybean, sesame, sunflower, mustard, and olive oil. Butter and ghee should be consumed in restricted quantities to avoid trans fat.

If you are in UAE and you really wish to  carry a very good Diet plan for healthy living, Then, Prepmeal.ae is the top healthy meals  delivery in dubai. They have Weight loss meal plans which really helps to cout down an extra pound! have a look

 

Add Comment