Low-calorie diet

What are low-calorie diet and what are they for?

Low-calorie diets are those in which daily calorie intake is reduced with the aim of promoting weight loss. These diets are recommended for people who want to reduce their body weight, improve their health and prevent diseases related to obesity. The types, characteristics and examples of low-calorie diets are described below.

Types of low-calorie diets

1. Low-calorie diets: These diets reduce the amount of calories consumed daily, generally to less than 1,200 calories. They are ideal for overweight or obese people who need to lose weight quickly and safely.
2. Very low calorie diets (VLCD): These diets have an extremely low calorie intake, generally between 500 and 800 calories per day. They are supervised by health professionals and are recommended in cases of morbid obesity or to prepare patients for bariatric surgery.

In both cases, we try to reduce (if not eliminate) carbohydrates and fats as much as possible. In the case of carbohydrates we have the advantage that there are currently a wide variety of substitutes, such as this one that I recommend below:

Characteristics of hypocaloric diets

• They are based on a controlled reduction of daily caloric intake, avoiding nutritional deficiencies and guaranteeing an adequate supply of essential nutrients.
• The intake of low-calorie but nutrient-rich foods should be prioritized, such as fruits, vegetables, whole grains, lean proteins and healthy fats.
• It is recommended to perform regular physical exercise to promote weight loss and maintain a healthy lifestyle.
• It is important to maintain adequate hydration, consuming at least 2 liters of water a day to help speed up metabolism and eliminate toxins from the body.

Examples of low-calorie diets

1. Mediterranean diet: It is based on the consumption of fresh foods, vegetables, fruits, fish, legumes, olive oil and nuts. Limit the consumption of red meat, dairy and processed foods. It is rich in antioxidants, vitamins, minerals and healthy fats.
2. DASH Diet: Focuses on reducing blood pressure and weight loss through the intake of foods low in sodium, saturated fats and refined sugars. Prioritize the consumption of fruits, vegetables, low-fat dairy products, whole grains and lean proteins.
3. Ketogenic diet: It is characterized by being very low in carbohydrates and high in fat, which promotes ketosis, a state in which the body burns fat as a source of energy. Limit the intake of foods rich in sugars and starches, promoting rapid weight loss.

Here is an example of a 1200 calorie Low-Calorie Diet.

Here is an example of a 1300 calorie Low Calorie Diet.

Here is an example of a 1400 calorie Low-Calorie Diet.

Here is an example of a 1500 calorie Low-Calorie Diet.