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Low Calorie Diet Plan

Weight loss tips

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People who are interested in implementing a low-calorie diet usually want to do so so they can achieve a weight loss of about a pound a week, this is possible but remember not to lose more than 1-2 pounds a week, or it means you are doing something extreme.

MAKE IT A HEALTHY LOW CALORIE PLAN

Generally, it is recommended that a low-calorie diet include reducing your caloric intake to about 1,200 to 1,500 a day for women, and 1,500 to 1,800 for men. Women should never restrict themselves to fewer than 1,000 calories per day, and men should have no fewer than 1,200 a day. Anything less than that should be under medical supervision only. Also, limit your fat intake to no more than 35% of your total caloric intake. If you are following a 1,500 calorie diet, you should eat no more than 35 to 60 grams of fat per day. You can eat foods with fat substitutes, and that may decrease your daily fat intake, but there are no studies to show that by eating fat substitutes, you will lose weight.

Choose complex carbohydrates,like vegetables, whole grains, and fruits. Approximately 45% to 65% of your total calorie intake should come from complex carbohydrates. This would mean if you are following a 1,500 calorie diet, you need to eat 170 to 240 grams of carbs per day. You should choose low-fat foods that are high in protein, like poultry, beans and fish. About 15 to 25 percent of your total calories should come from protein.

If you’re thinking of trying an extreme low calorie diet, think again. These are not recommended and will only lead to your body getting sick. Your body needs fuel in order to live, and by depriving yourself of that fuel, you will become sick. The only healthy way to lose weight is to eat healthy foods and implement a good workout plan. It’s been said before and it bears repeating: It’s not a diet, it is a way of life!

WORK OUT

Try to incorporate some cardio and light weight training into your new lifestyle as well. Getting 3 days (or more) of cardio workouts in is very beneficial. Take a Zumba class, or grab a friend and go for a brisk walk a few days a week. Train with weights, try doing bicep curls to tone your arms (stand with your 3-5 pound weights in hand, palms facing up or down, and slowly life the weights towards your shoulders. Squeeze, release and repeat, doing 3 sets of 20 repetitions). Tricep extensions overhead are a good way to tone the back of your arm. Stand with 1 (or both) of the weights in both hands, extend your arms overhead. Lower slightly behind your head until your elbows are bent, squeeze, release and extend your arms back up over your head. Try doing 3 sets of 12 repetitions here, depending on your strength and the amount of your weights. Bend your knees slightly as you are doing this exercise, and remember to breath.

A low calorie diet is fine aslong as you keep it sensible, it is a good idea to always eat good, healthy, pure food. Never eat processed food, and allow yourself one day a week where you can eat whatever you want. That will be your motivation. Always be in tune with your body, and if you feel that you are not getting enough to eat, up your caloric intake a bit, and always drink water. Consult with your medical doctor if you have any other medical issues that may be further aggravated by a new low-calorie plan.

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3 Comments so far. Feel free to join this conversation.

  1. Oscar April 10, 2013 at 3:32 am - Reply

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  3. Lorenzo Madsen April 21, 2013 at 11:53 pm - Reply

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