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Healthy Diet Plans >>  Calories >>  Low Calorie Diet

Low Calorie Diet Plans 

Low calorie diet is a diet which involves foods that contribute to fewer calories. They are rich in complex carbohydrate and low in refined carbohydrate and fat. Calorie counting is one of the most important guideline in low calorie diet plans. The size and frequency of the meals are important. Opt for small sized meals.

Five to six meals are preferred rather than two or three small meals while following low calorie diets. Eating more meals decreases hunger pangs and reducing the meal portion size keeps away hunger till the next meal. More frequent meals help in rejuvenating the body. It also prevents the individual from binge eating. The right choice of foods is important.

Energy is derived form calories and deprivation results in decreased energy supply. Protein, fats and carbohydrates contribute to calories. Processed foods are better avoided, as they have layers of loaded fat. High protein foods bring a feeling of fullness. They help in muscle formation, thereby eating less. Saturated fats are not preferred. Opt for monounsaturated fats. Complex carbohydrates are helpful in giving bulk. The satiety is achieved faster, owing to the high fibre in low calories diet. The typical side effects of a low calories diet are nausea, fatigue, constipation and diarrhoea. Long term effects include gall stones and other complications.

Negative calorie foods are those which require lesser calorie intake and more calories to burn themselves. The calories in the food are much lesser than what they require for breakdown. Certain foods contain equal amount if calories, as those that are expended. But, very little amount is converted to fat. Negative foods help in weight loss in a natural manner, devoid of any kind of starvation. Negative calorie foods are natural calorie burners. Enzymes are produced by the minerals and vitamins present in these foods. These enzymes help in combating the energy needs. Peach, apples, papaya, grapefruit, pineapple, tomato, cauliflower, asparagus, garlic, beans, spinach, broccoli and carrot are some of the foods that possess a negative calorie effect and are a part of negative calorie diet.

VLCD or Very low calorie intake diet is a diet pattern which involves extreme levels of calorie reduction. Medically, it denotes the intake of 800 calories on a daily basis. At times, it is lesser than 800 calories. They comprise of liquid diets that are adequate in all the nutrients. The recommended daily requirement for minerals, fatty acids, protein, vitamins and trace elements is met. Very low calorie diets are recommended for III degree obesity. It calls for medical attention and guidance of a physician. It is not suggested for children. Electrolyte imbalance, osteoporosis, constipation, gall bladder problems, decreased metabolism are some of the adverse effects of very low calorie diet.

Submitted on January 16, 2014