A calorie restriction for weight loss is a dietary regimen that reduces the energy intake from foods and beverages. If you’re looking to lose weight, you may have read information on different types of calorie restricted diets and considered being on one. While these diets can be effective, they also have their drawbacks. Here are some of the pros and cons to keep in mind:
Pros
Weight loss
First on the list is weight loss. The primary benefit of a calorie-restricted diet is weight loss. A low-calorie diet can help you in shaving off a few pounds since this diet involves eating fewer calories daily, which causes your body to burn more calories than it consumes on a daily basis, leading to weight loss.
Your caloric consumption needs adjustment when your weight drops; therefore, you must alter your caloric intake accordingly. You cannot resume your previous eating habits once you have lost weight since your body needs fewer calories. If you want this diet to be successful in the long run, lifestyle adjustments and consistent exercise are needed.
Improved health markers
Calorie-restricted diets have also been demonstrated to reduce blood pressure and cholesterol levels in addition to helping people lose weight. It can also help prevent illnesses, including certain kinds of cancer, diabetes, and Alzheimer’s.
Slow down aging
Reduced calorie diets may help improve longevity by reducing oxidative stress and inflammation. According to studies, persons who reduced their caloric intake aged 2% to 3% slower than those who followed a typical diet.
Accessible
Specialty foods or nutritional supplements are not necessary for a calorie-restricted diet. It only requires actual, whole foods that can be found in any supermarket. However, you might want to look for low-calorie and low-fat variations of some goods, such as dairy products.
Cons
Reduced energy levels
Regularly eating fewer calories than your BMR – what the body needs to maintain its weight – can cause fatigue. This can have a negative effect on your level of energy, resulting in feelings of physical and mental weariness, making it potentially challenging for someone to carry out normal daily activities.
Difficult to sustain
While sticking to a low-calorie diet may enable you to lose weight relatively quickly, it is not healthy for long-term weight loss, especially if you go into an extreme calorie deficit. Taking 1,200 to 1,500 calories a day for women and 1,500 to 1,800 calories a day for men can be a good starting point for a calorie-deficit diet. It can be unhealthy to take in less than that per day.
Since calorie-restricted diets can be challenging to maintain over the long term, once you switch back to a normal diet, you might gain the weight back.
May lead to nutrient deficiencies
If you’re not careful, a calorie-restricted diet can lead to nutrient deficiencies if you’re not getting enough of certain vitamins and minerals. Since you will be eating a lower overall volume of food, you may find it more difficult to fulfill your daily nutrient requirements. For instance, diets restricting calories may not provide you with enough iron, folate, or vitamin B12.
Diet Tips
Here are some diet tips to make sure you get the best out of calorie restricted diets.
Regulating portion size
Larger portions are believed to be a factor in overeating and unwelcome weight gain. You consume what you offer yourself. Consequently, limiting portion sizes can aid you in preventing overeating.
Reducing evening snacking
If you frequently eat snacks at night, you will most likely lose weight if you can stop. Stopping this practice will significantly reduce the amount of food you consume each day. Some people consume up to 25% of their calories in the evening.
Although food digestion never stops, it significantly slows down while you’re sleeping. This means that if you don’t give your body enough time to process the food before bed, your digestive system is more likely to turn it into fat.
Keeping a food diary
A food journal is a useful tool for tracking more than simply calories. It enables you to monitor your eating habits, eating schedule, and emotional state. And as you become more conscious of what you’re eating, your eating patterns, and your eating habits, you’ll be able to choose the foods that are ideal for you.
Exercising
If you increase your exercise volume while maintaining your BMR, you will naturally experience a caloric deficit as a result of the additional calories burned. If you pair this with reducing your calorie intake, you can lose more weight.
Physical activity can also strengthen your bones and muscles, help you maintain a healthy weight, increase your ability to carry out daily tasks and improve your cognitive health.
Eating a balanced diet
Maintaining good health and feeling your best can both be facilitated by eating a healthy, balanced diet. To acquire and maintain a healthy body weight entails consuming the proper amounts of food and drinks, as well as a wide variety of meals in the appropriate quantities.
Since it’s easy to lack the daily nutrients when you’re on a calorie restriction for weight loss, a balanced diet fulfills all of your body’s nutritional needs to function correctly. It is important to incorporate a balanced meal in your calorie restriction diet plan. The following seven ingredients must be present in a balanced diet: carbs, protein, fiber, fat, minerals, vitamins, and water.
Getting support
When you’re new to a low-calorie diet, it can get overwhelming. It’s easy to lose the motivation to keep on a calorie-restricted diet, especially when your body is adjusting, you feel hungry most of the time, and when cravings hit hard. Getting support from your family or friends can help you get the extra push you need to continue on your journey.
Talking to a doctor
You can achieve your weight loss objectives in a way that is healthy and suitable for you by discussing them with your doctor.
Your doctor can advise you on choices that will support your overall wellness and excellent health. Losing even a tiny amount of weight might have a positive impact on your health.
Overall, calorie restricted diets can be an effective way to lose weight and improve your health. However, it’s important to weigh the pros and cons before starting any new diet plan.
