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Diets » Low Calorie Diet

Low Calorie Diet

Introduction: Low Calorie Diet

There is many versions of a low calorie diet. Low calorie diets are often used by people wanting to lose weight and offer various levels of safety and success, depending on the version used. Low calorie diets are based on the fact that if a dieter takes in fewer calories than he or she needs for energy, then the body will burn stored fat for energy, which will result in weight loss and a leaner appearance. Caution is needed when choosing a low calorie diet. Some diets that have circulated on the Internet or commercial diets that charge a fee or offer dieting products for sale may make other unsafe or unsubstantiated claims. These include rapid weight loss, increased metabolic performance, and increased energy. Low calorie diets and very low calorie diets may include the elimination of whole food groups from the diet, which can lead to nutritional deficiencies, and health problems such as osteoporoses. Caloric intake may also be too severely restricted, especially in very low calorie diets. When a diet is too low in calories, rebound weight gain is common. This is due to the fact that severe calorie restriction results in the body going into "starvation" mode, which leads to a lower metabolism, the body's way to try to prevent complete starvation. This often leads to gaining even more weight then was lost after the diet has been discontinued. This encourages "yo-yo" dieting patterns that are unhealthy and do not result in effective weight control. Severe calorie and nutrient restriction can also lead to low blood sugar (hypoglycemia), low blood pressure, dizziness, and weakness. They can also result in ketoacidosis, a condition in which severe restriction of calories or carbohydrates leads to dangerously high levels of acids called ketones build up in the blood and can poison the body.

Low calorie diets can, however, be safe and effective in the weight loss and weight control process. A healthy low calorie diet plan includes enough calories to allow dieters to lose about one to two pounds per week. Rapid weight loss is not recommended. Credible low calorie diets include lean proteins low in saturated and trans fats, low sodium foods, vegetables, fruits, carbohydrates from plant sources made of 100% whole grains low-fat dairy products, and healthy fats, such as olive oil and flaxseed oil. Good, effective weight loss plans also advocate for a healthy lifestyle that includes regular exercise. Credible low calorie diets also include methods and other strategies to help dieters to stick to their eating plans, such as keeping a diet journal and networking with other dieters and via online bogs, forums, or social networking services. The best low calorie diet plans also stress the importance of developing healthy, reasonable eating patterns that can be maintained for a lifetime. Any diet may have the potential to be harmful, so consultation with a health care provider before starting a diet plan and exercise program is recommended.

Low Calorie Diet: Similar Diets

Other diets similar to Low Calorie Diet include:

  • Very low calorie diet

Conditions Associated with Low Calorie Diet

Conditions associated with Low Calorie Diet include:

Foods Excluded Or Restricted From Low Calorie Diet

The following foods may be restricted or excluded from Low Calorie Diet:

  • Salt
  • Foods high in sodium (salt)
  • Canned and packaged foods, unless marked low sodium/saturated fats, no cholesterol, and no trans fats
  • Gravies
  • Sauces
  • Snack foods
  • Chips
  • Crackers
  • Cake
  • Pie
  • Foods and meats high in fat and saturated fat/cholesterol
  • Bacon
  • Brisket
  • Hot dogs
  • Sausage
  • Duck
  • Egg yolks
  • Butter
  • Lard
  • Shortening
  • Trans fats
  • Hydrogenated vegetable oil
  • Tropical oils
  • Coconut oil
  • Palm oil
  • Cream
  • Whole milk dairy products
  • Cheese
  • Ice cream
  • Foods made with processed carbohydrates that are not 100% whole wheat or grain
  • White flours
  • White breads
  • Sugary cereals
  • Cereals made for processed grains
  • Pop/soda that contains sugar and/or high fructose corn syrup
  • Sugar
  • Baked goods
  • Fried foods
  • Fast foods
  • Liver
  • Organ meats

Foods Focused On For Low Calorie Diet

The following foods may be focused on as part of Low Calorie Diet:

  • Fresh fruits
  • Fresh vegetables
  • Lean and trimmed meats, not fried or sautéed
  • Skinless chicken
  • Lean cuts of beef
  • Fish
  • Unsaturated vegetable oils
  • Canola oil
  • Olive oil
  • Corn oil
  • Cottonseed oil
  • Peanut oil
  • Low fat dairy products
  • Skim milk
  • Low-fat or fat free cottage cheese and other cheeses
  • Low-fat or fat free yogurt
  • Salt-free seasonings
  • 100% whole wheat or whole grain carbohydrates
  • 100% whole wheat or whole grain breads
  • 100% whole wheat pasta
  • 100% whole wheat or whole grain cereals
  • Brown rice

Low Calorie Diet: Potential Risks Or Complications

The following are potential risks or complications of the diet (Low Calorie Diet):

  • Ketoacidosis may result from extreme calorie and/or carbohydrate restricted diets, which can lead to dangerously high levels of acids called ketones that build up in the blood and can poison the body
  • Rebound weight gain after rapid weight loss
  • Low blood pressure, dizziness, weakness, fainting after rapid weight loss or from severe carbohydrate restriction
  • Weight loss diets are not recommended for pregnant or nursing women
  • Kidney damage due to high protein intake
  • Hypoglycemia (low blood sugar)
  • Dizziness
  • Weakness
  • Increased cholesterol and risk of heart disease and stroke if proteins and fats high in saturated or trans fats are frequently eaten

More Diets

Even More Diets Topics

  • Fruit Flush Diet
  • Full Liquid Diet
  • Gastric Bypass Diet
  • GERD Diet
  • Gluten Free Diet
  • Gout Diet
  • Grapefruit Diet
  • Headache diet
  • Heart Healthy Diet
  • Heartburn Diet
  • Herbalife Weight Loss Plan
  • High fiber diet
  • Hollywood Diet
  • Jenny Craig Diet
  • Juice Diet

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