Foundation
Reducing calories to lose weight is a scientific formula based on plenty of research studies and sound evidence. Scientists estimate that 1lb of fat is equivalent to 3500 calories. By creating a deficit each day of 500 in your calorie expenditure, you should see a one pound weight loss each week. This is the recommended amount for safe and sustainable dieting.
In addition to reducing your calorie intake, burning 250-500 calories a day through exercise can help you lose an extra 1/2-1 pound more each week. Muscles burn more calories than fat. Therefore, building muscle will make a considerable difference to your body’s metabolism.
Restricting your calorie intake has been shown to improve health, reduce aging, reduce blood pressure and have a host of other benefits! Overeating puts stress on your body by making your organs work harder. The cumulative stress of years of big meals can really take a toll on your body.
Diet
There’s no real restriction on the types of food you eat; merely eat less than you normally do. Eat healthier foods: fruits, vegetables and low-calorie proteins, such as beans, chicken or turkey (without the skin), water-packed tuna, steamed/baked fish, egg whites, low fat yogurt and milk.
It takes a while to learn the calorific content of foods, but it’s well worth it. Once you start eating healthier foods, you will actually find yourself turning down high calorie foods without even thinking about it.
If you get hungry in between meals, here are some great low-calorie snack ideas:
- Low calorie Jell-O
- Thin crisps with sliced banana
- Protein bars (Zone and Luna bars – great chocolate substitutes!)
- Popcorn
- Bowl of cherries
- Low-calorie yogurt or pudding cup
Calorie Restriction: Pros
- By putting an emphasis on high volume, low calorie foods such as fruits, vegetables, whole grains, and low calorie meats, you ensure your body is getting all of the nutrients it needs.
- The diet is easy to understand, and there is little restrictions on the types of food you can eat.
- Calorie restriction is a light diet that doesn’t overburden your digestive system – you won’t feel over-full and sluggish.
- If you do end up cheating with a high-calorie junk food snack, that’s fine. Just be sure to restrict your calories for the rest of the day.
- Longer life, better health, lower blood pressure and more!
Calorie Restriction: Cons
- You’re always counting calories, and need full knowledge of the caloric content of every food. Its still a diet remember!
- Careful of restaurant foods. They are full of hidden butters, creams & oils, that can contribute to extra calorie consumption.
Calorie Restriction: Recipe
Wild Rice with Enoki Mushrooms (280 calories per person)
Ingredients:
- 1/2 cup wild rice( (300cal)
- 3.5oz Enoki mushrooms (40cal)
- 2 bouillon tablets (60cal)
- 2 tablespoons of a shallot (14 cal)
- 4 pressed garlic(20 cal)
- 1 tbsp olive oil(120 cal)
- Salt
- Pepper
Add the bouillon to 1/2 cup of wild rice, bring to the boil, then simmer for 40 mins. With 5 minutes to go for the rice, sauté the Enoki mushrooms, garlic and shallot. When the wild rice is ready, add the sautéed vegetables to the pot with 3 sprigs of Oregano and mix together.
Season to taste and serve on a flat plate. This should serve 2 people, and at 280 calories each its great for a light lunch or dinner.
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