Did you know that, according to a World Health Organization report, more than 1.9 billion adults around the globe are either overweight or obese? This figure is anticipated to continue growing in the years ahead, representing a major challenge to global health.
In an effort to combat the escalating global health issue, dietitians and nutrition experts have recommended a new dietary approach: a calorie-restriction diet regimen. This eating plan involves consuming fewer calories than your body requires to sustain its current weight, generating a calorie deficit that prompts the body to use stored fat for energy, thereby promoting fat and weight loss.
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So, how does one embark on a calorie-restriction diet plan? This article will explore the answer, covering various types of calorie-restrictive diets for weight management, their effectiveness, and possible side effects. Before delving into the topic, it is essential to note that any calorie-restriction diet should be undertaken under professional guidance. Make sure to consult your dietitian while following this diet plan. Continue reading to discover more about calorie-restrictive diets!
Understanding Calories: What Are Calories & Calorie-Restricted Diets?
Calories are the fundamental energy units derived from the three macronutrients in foods and drinks: carbohydrates, fats, and proteins.
A calorie-restrictive diet emphasizes nutritional intake by reducing daily calories by 10-30%. This plan involves eating nutrient-dense foods while minimizing the intake of high-calorie foods like fast and processed foods.
Regular consumption of high-calorie foods is linked to weight gain, which can lead to health issues such as cardiovascular disease, type 2 diabetes, digestive problems, and more. By reducing calorie intake while ensuring essential nutrients are consumed, a calorie-restriction diet can aid in effective weight loss.
Examples of Calorie Restriction Diet Plans
The following calorie restriction diet plan can help in creating a calorie deficit:
1. Calorie Restriction Longevity Diet Plan
| Time | Meal |
| Early Morning | 1 glass of lukewarm Jeera water with 4 Almonds & 2 Walnuts |
| 08:00 AM | 1 cup of Green Tea |
| Breakfast | 2 Egg White & Vegetable Omelette with 1 slice of Multigrain Bread Toast |
| Mid-morning | 1 Seasonal Fruit with 1 cup of Green Tea or Coconut Water |
| Lunch | 1 small bowl of Veg Cucumber Beetroot Beans Salad, 1 Roti, and 1 bowl of Dal or Fish Curry or Egg White Curry |
| Evening | 1 cup of Green Tea and a Handful of Roasted Makhana |
| 30 minutes before Dinner | 1 bowl of Veg Soup/Tomato Soup/Chicken Soup |
| Dinner | 1 bowl of Green Kachumber Salad, Veg Sprouted Dalia, Veg Quinoa, or Veg Oats |
Also Read: Keto Diet Cookbook For Beginners
2. Severe Calorie Restriction Diet Plan
| Time | Meal |
| Early Morning | 1 glass of Tulsi Water |
| Breakfast | 1 glass of Lauki Tomato Juice and 5 half Walnuts |
| Mid-morning | 5 Almonds |
| Lunch | 1 medium Bajra Roti and 1 medium bowl of Lauki Subzi |
| Afternoon | 1 glass of Buttermilk |
| Evening | 1 bowl of Mixed Fruits |
| Dinner | 1 large bowl of Lauki Tomato Soup and 1 large bowl of Salad |
3. Extreme Calorie Restriction Diet Plan
| Time | Meal |
| Early Morning | 1 glass of warm Cinnamon Water |
| Breakfast | 1 glass of Pumpkin Tomato Juice |
| Mid-Morning | 5 Walnuts |
| Lunch | 1 medium Jowar Roti and 1 medium bowl of Pumpkin Subzi |
| Afternoon | 1 glass of warm Cinnamon Water |
| Evening | 1 bowl of Mixed Fruit |
| Dinner | 1 large bowl of Pumpkin Tomato Soup and 1 bowl of Salad |
Also Read: The Ultimate Keto Cookbook For Beginners
How To Start A Calorie Restriction Diet Plan For Weight Loss?
There are several things you need to consider before beginning a calorie-restricted diet. Don’t abruptly switch to extreme calorie reduction; make sure to take your time to plan and research thoroughly before starting the diet:
1. Get a Medical Checkup
Prior to starting any calorie-restricted diet, you should undergo a medical checkup to ensure you are fit enough to proceed
Monitor your blood pressure,weight, body composition, blood lipids, diabetes, thyroid function, HbA1c, vitamin B12, folate, calcium, iron, vitamin D, along with other necessary checkups.
2. Change Your Snack Choices
Many individuals prefer snacks over full meals. It's important to have some healthy snacks available for when you get hungry.
Opt for a cup of popcorn or a piece of fruit instead of a bag of nachos, cheese sticks, or juice. Selecting nutritious snacks twice daily can help you avoid the intake of unnecessary empty calories.
3. Consume Low-Calorie Foods
When striving for a low-calorie diet, the longevity method can enhance your calorie-reduction plan by promoting choices that support overall health and may extend lifespan.
Observe the high-calorie foods in your diet over a few days. Then, eliminate at least one high-calorie item from your daily routine, replacing it with low-calorie options like salads, leafy greens, and fruits. This will help create a moderate calorie deficit impactful over time.
4. Avoid High-Calorie Beverages
A typical 355ml regular soda contains around 150 calories, while a 475ml (16oz) flavored latte exceeds 250 calories. Even fruit smoothies can pack a calorie punch, with about 400 calories per 16 oz (475 ml) serving. Just a few such drinks can quickly add up to over 500 calories per day.
To reduce calorie intake, opt for water (plain or flavored), black coffee, or tea instead of these high-calorie beverages.
Also Read: Black Coffee For Weight Loss
5. Avoid Fried Foods
Fried foods are packed with unhealthy calories and saturated fats. Choose baking, steaming, or grilling your food instead of deep-frying. Avoid fries, as a large serving of potatoes can add nearly 500 calories to a meal, or find alternatives where possible.
6. Eat From Plates
You may be surprised at how much you consume by eating directly from the package. Distracted eating, such as snacking while watching TV or engaging in hobbies, can lead to overeating. A large bag of potato chips contains over 1,000 calories, along with trans fats and high sodium levels.
To mitigate this, always eat from a plate or bowl, even when it comes to snacks. Measure a portion into a bowl to keep track of the amount and calories consumed.
7. Limit Alcohol Consumption
Reducing alcohol intake is an easy way to cut down on calories. Alcohol offers no nutritional benefits, resulting in consumption of empty calories, especially when mixed with sugary juices or sodas.
If you choose to drink while aiming to lose weight, select a 12 oz (355 ml) beer or a 5 oz (145 ml) glass of wine, which have fewer calories compared to other alcoholic beverages.
Additional Reading: How to Begin Your Fitness Journey at Home with 9 Simple Steps: Your Guide to Feeling Fit and Fabulous Always!
How To Start A Calorie Restriction Diet Plan For Weight Loss?
There are several things you need to consider before beginning a calorie-restricted diet. Don’t abruptly switch to extreme calorie reduction; make sure to take your time to plan and research thoroughly before starting the diet:
1. Get a Medical Checkup
Prior to starting any calorie-restricted diet, you should undergo a medical checkup to ensure you are fit enough to proceed
Monitor your blood pressure (see these blood pressure chart readings), weight, body composition, blood lipids, diabetes, thyroid function, HbA1c, vitamin B12, folate, calcium, iron, vitamin D, along with other necessary checkups.
2. Change Your Snack Choices
Many individuals prefer snacks over full meals. It's important to have some healthy snacks available for when you get hungry.
Opt for a cup of popcorn or a piece of fruit instead of a bag of nachos, cheese sticks, or juice. Selecting nutritious snacks twice daily can help you avoid the intake of unnecessary empty calories.
3. Consume Low-Calorie Foods
When striving for a low-calorie diet, the longevity method can enhance your calorie-reduction plan by promoting choices that support overall health and may extend lifespan.
Observe the high-calorie foods in your diet over a few days. Then, eliminate at least one high-calorie item from your daily routine, replacing it with low-calorie options like salads, leafy greens, and fruits. This will help create a moderate calorie deficit impactful over time.
4. Avoid High-Calorie Beverages
A typical 355ml regular soda contains around 150 calories, while a 475ml (16oz) flavored latte exceeds 250 calories. Even fruit smoothies can pack a calorie punch, with about 400 calories per 16 oz (475 ml) serving. Just a few such drinks can quickly add up to over 500 calories per day.
To reduce calorie intake, opt for water (plain or flavored), black coffee, or tea instead of these high-calorie beverages.
Also Read: Black Coffee For Weight Loss
5. Avoid Fried Foods
Fried foods are packed with unhealthy calories and saturated fats. Choose baking, steaming, or grilling your food instead of deep-frying. Avoid fries, as a large serving of potatoes can add nearly 500 calories to a meal, or find alternatives where possible.
6. Eat From Plates
You may be surprised at how much you consume by eating directly from the package. Distracted eating, such as snacking while watching TV or engaging in hobbies, can lead to overeating. A large bag of potato chips contains over 1,000 calories, along with trans fats and high sodium levels.
To mitigate this, always eat from a plate or bowl, even when it comes to snacks. Measure a portion into a bowl to keep track of the amount and calories consumed.
7. Limit Alcohol Consumption
Reducing alcohol intake is an easy way to cut down on calories. Alcohol offers no nutritional benefits, resulting in consumption of empty calories, especially when mixed with sugary juices or sodas.
If you choose to drink while aiming to lose weight, select a 12 oz (355 ml) beer or a 5 oz (145 ml) glass of wine, which have fewer calories compared to other alcoholic beverages.
Additional Reading: How to Begin Your Fitness Journey at Home with 9 Simple Steps: Your Guide to Feeling Fit and Fabulous Always!
The Best and Worst Foods for a Calorie Restriction Diet.
Choosing the right foods is crucial for weight loss. Discover what to include and what to avoid:
1. Recommended Foods for a Calorie Restriction Diet
- Lean proteins such as chicken, fish, and eggs
2. Foods to Avoid in a Calorie Restriction Diet
- Sugary sodas
- High-sugar drinks
Additional Reading: Tips for Avoiding Unhealthy Foods and Choosing Healthy Alternatives
Guidelines for a Calorie Restriction Diet Plan: What to Do and What to Avoid
Below are essential do's and don'ts to guide your calorie restriction diet plan.
|
Do's |
Don'ts |
|
Eat nutrient-dense foods |
Do not skip meals |
|
Include plenty of fruits and veggies |
Avoid high-calorie, low-nutrient foods |
|
Prioritise lean proteins |
Do not rely on processed or fast foods |
|
Opt for whole grains |
Avoid sugary beverages |
|
Stay hydrated |
Do not overconsume sugary or fatty
snacks |
|
Portion control |
Do not ignore hunger cues |
|
Plan balanced, regular meals |
Do not drastically cut calories too
quickly |
|
Monitor portion sizes |
Do not indulge in mindless or
emotional eating |
|
Read food labels for calorie info |
Do not neglect regular exercise |
|
Listen to your body's hunger signals |
Do not restrict calories excessively
or unsafely |
Calorie Restriction Diet vs. Fasting
The key distinctions between a calorie restriction diet and fasting are as follows:
Aspects Calorie
Restriction Fasting Definition Reducing
daily calorie intake Periods of
abstaining from food Eating
Pattern Regular
meals with reduced calories Time-restricted
or intermittent fasting, often with periods of no food intake Duration Continuous,
typically every day Intermittent
or occasional, can be daily or less frequent Types Various
forms, such as low-calorie diets, portion control Intermittent
fasting (e.g., 16/8, 5:2), extended fasting Timing of
Meals Spread
throughout the day Limited to
specific eating windows or days Benefits Weight loss,
potential for improved metabolism, nutrient intake control Weight loss,
potential for improved insulin sensitivity, cellular repair, and longevity
benefits Challenges Possible
persistent hunger, potential nutrient deficiencies Initial
hunger and adjustment, possible overeating during eating windows Compliance
and Sustainability Maybe more
sustainable for some people due to regular meals Varies by
individual, may be difficult for some to maintain Notable
Methods Reduced
calorie diets, portion control 16/8
fasting, 5:2 fasting, alternate-day fasting, extended fasting
Advice from a Dietitian
When practicing calorie restriction, it's crucial to prioritize balance and long-term feasibility. Instead of making drastic calorie cuts, focus on consuming nutrient-rich foods that keep you satiated. Including ample vegetables, lean proteins, and healthy fats can help you maintain energy while shedding pounds.
I recommend maintaining a food diary to monitor your eating habits and emotional triggers. This can provide valuable insights into your patterns. Remember, it's not just about calorie counts—it's about developing a lifestyle you can sustain and enjoy!
Dt. Akshata Gandevikar
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Conclusion
A calorie-restricted diet can be an effective and budget-friendly approach to managing your calorie intake. By controlling the number of calories you consume, you can better manage your diet, ensuring you get all necessary nutrients while maintaining your weight through a calorie restriction plan.
Always consult with your dietitian before starting any new diet plan, as prolonged calorie restriction can impact your health. You can also seek advice on calorie reduction for weight loss. For more details and diet-related guidance,
Frequently Asked Questions
1. Can calorie-restrictive diets aid in weight loss?
Most obese individuals can lose weight through calorie-restricted diets. By eating 500 fewer calories than your maintenance level daily, you may lose approximately 450 grams each week.
2. Is it safe to reduce calorie intake?
Calorie restriction is generally safe for most individuals, but long-term adherence to such a diet can lead to fatigue. People with medical conditions should consult their nutritionist or dietitian before starting this plan.
3. How do I begin a longevity-focused calorie restriction diet?
To start a longevity-focused calorie restriction diet, gradually reduce your daily calorie intake while ensuring you consume nutrient-dense foods. Emphasize fruits, vegetables, lean proteins, and whole grains. Consider portion control and meal replacements to maintain a sustainable calorie deficit that promotes health and weight loss.