Losing weight is often not something linked merely to an aesthetic issue. In several situations, a person feels this need based on a health and quality of life problem. Thus, many seek efficient methods throughout the process, one of which is the hypocaloric diet.
Ideal for losing weight quickly and efficiently, the option consists of strict caloric restriction, using hypocaloric recipes. However, know that a nutritionist must follow the diet, so it does not harm your health.
If you have identified yourself with this situation, this is a great time to delve into the subject and learn the details of this method and how it is performed safely. To make it easier, we brought this post filled with information. Please keep reading to understand everything about the hypocaloric diet and its advantages and points of attention!
What Is A Hypocaloric Diet?
A hypocaloric diet means a low-calorie menu. Thus, it is used by those who want to lose weight faster. This is because it restricts food to a limit of calories consumed during a specific period, facilitating weight loss.
Men should generally maintain a diet of around 2,500 calories a day, while for women, this value is 2,000. However, the consumption indicator is 800 to 1,200 daily calories during a low-calorie diet.
But calm down! You have to be careful before starting this type of diet. In addition to counting calories not being something challenging to do, it is essential to consult a nutritionist first because it is a practice that is only suitable for some.
In addition, although it is a more restricted diet, it must meet your body’s nutritional needs. Thus, with the nutrition professional, you must identify which foods can be included and which need to be eliminated from meals. Therefore, it is necessary to prioritize the quality of nutrients so as not to harm your health.
What Are The Benefits Of This Type Of Diet?
Since the logic revolves around ingesting fewer calories than your body burns in a day, low-calorie dieting results in weight loss. Therefore, when performed correctly, this new practice can become a means of achieving your dietary re-education, taking the new habits of healthier eating for the rest of your life.
A hypocaloric diet can be an excellent first step towards achieving the necessary motivation to take care of your health. As it is pretty restrictive, the first results will appear soon. This can serve as a stimulus to continue eating healthy foods, doing physical activity, and taking care of yourself. Thus, the diet may have a positive impact on self-esteem.
But that’s not all: the energy and willingness to carry out daily activities also improve significantly, as your body will be full of essential nutrients for proper functioning. In addition, the changes brought about by the hypocaloric diet are also crucial for those more critical health cases. It can make a difference in the life of a person suffering from obesity, for example.
It is worth noting that for all these benefits to be achieved, it is essential to have the help of a nutritionist throughout the process. This is because only this professional can adapt the menu to your nutritional needs.
How Does The Hypocaloric Diet Work?
Although it is recommended that some hypocaloric diets are based on the intake of a range of 800 calories daily, they should not be restrictive in terms of nutrient quality so as not to harm your health. The important thing is that your caloric balance is negative at the end of the day; your body has spent more calories than it consumed.
For this, during the period in which you are on a diet, you will need to prioritize the following:
- eggs, legumes, and fish as the primary sources of protein;
- vegetables as the basis of their diet;
- a nutritious and complete breakfast;
- the consumption of healthy fats, such as olive oil and oilseeds;
- light, healthy snacks with fresh ingredients, such as fruit.
The egg can be a great ally of hypocaloric diets. There are even temporary food plans explicitly based on this food. Among the various egg diet options are the following:
- consume boiled eggs before every meal and prioritize the consumption of vegetables of all kinds;
- include boiled eggs in a varied and balanced menu;
- reduce the consumption of salt as much as possible, as it retains liquids;
- drink plenty of water;
- practice physical exercises.
This is just one of the ways to accelerate weight loss. It is important to reinforce that hypocaloric diets, including egg diets, should only be extended to what the nutritionist recommends. This way, you ensure that your body is not deprived of nutrients like other protein sources.
Who Is This Diet For?
The hypocaloric diet is widely used by people who are obese or have a BMI (Body Mass Index) greater than 30. However, it is not just for them that this food plan works, but for all those who want to lose weight quickly for a specific occasion.
To adopt this eating style, you need professional help to adapt your calorie intake. If you keep prioritizing healthy foods, even if you don’t significantly reduce the consumption of calories daily, you will undoubtedly achieve more strength, disposition, and better physical shape.
But be careful: ideally, people who have recently undergone a clinical condition avoid this food restriction. It is the case of:
- recent infarction;
- psychiatric disorders;
- heart problems;
- kidney or liver problems;
It is recommended that you always consult a doctor before embarking on any dietary changes that may substantially impact your routine. In addition, highly restrictive diets often have symptoms ranging from irritation to weakness. Therefore, following up with a nutritionist to adapt the menu to your nutritional needs and goals is essential.