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Low Calorie Diet For Weight Loss

Low Calorie Diet For Weight Loss

Find out more about Low-Calorie Diet For Weight Loss. All good resolutions usually begin “tomorrow”, the best day to not start something!

This principle also applies to the low-calorie diet and those who want to lose weight and change their lifestyle to improve.

How many calories, which and how many macronutrients, and the type of training are essential for those who want to achieve better physical shape (not only in bodybuilding) and a consequent health gain.

In this article, find out what are the only principles on which a diet that works is based, which diets work, and why, with some examples as well.

Perhaps you will also understand why you cannot lose weight and what lies behind those who manage to lose weight without a diet.

What Is A Low-Calorie Diet?

What Is A High-Protein Diet

When you eat less than what you need you are on a low-calorie diet, the number of calories you introduce is less than those your body needs to carry out all the activities of the day from breathing to training time in the gym and digesting breakfast to working on the computer.

To find out how many calories you need you can use this calculator on the basis of which you can then set a low-calorie to lose weight (as well as a high-calorie to gain mass).

The difference between the calories you need and those you consume is the calorie deficit that you create by eating less and moving more.

These “saved” calories are the basis of all diets that make you lose weight it is not eating carbohydrates in the evening or eating only vegetables and proteins every day that makes you lose weight, but it is the calorie deficit. There are many ways to reach it, but the important thing is to get there!

Usually, all diets that prohibit entire categories of foods are not based on any real recognized scientific principle. However, limiting your choice of foods or the time window to eat leads you, unknowingly, to eat less.

This is to say that any miraculous weight loss diet proposed to you works IF it involves a calorie deficit then it’s up to you to choose whether to suffer from drastic diets that deprive you of all the foods you like or whether to use common sense and establish a sustainable low-calorie diet.

What Are The Benefits Of A Low-Calorie Diet?

For those who are not of normal weight reaching their ideal weight and losing fat mass means improving the functionality of their body the blood values ​​are close to normal, the body is more “in balance” and the aesthetic point of view will also improve. If handled well according to your needs, it works!

It is bad to say, but a sign of weight loss is feeling hungry the body perceives that it is not receiving sufficient energy and signals to the brain at the hypothalamic level that there is a lack of nutrients.

The hormones such as neuropeptide Y and orexins are responsible for the sensation of hunger. You have officially entered a weight loss diet but you must not give in when you reach the first results, otherwise, you will quickly regain the weight loss!

Long-term consistency is essential for the diet to function.

Benefits Of The High-Protein Diet

Proteins have a protective and longevity function for bone health; numerous studies have shown how changes in protein intake during childhood and adolescence can influence growth and the achievement of optimal bone mass.

Especially for elderly people, a low protein intake is associated with bone mineral density problems, particularly in the proximal part of the femur and lumbar spine.

Furthermore, in the more purely low-calorie context, proteins compared to other macronutrients guarantee greater satiety and therefore an extra chance for adherence to the diet.

To the advantage of proteins, there is also the maintenance of a high food-induced thermogenic effect and the contribution to maintaining lean mass despite the deficiency.

In the latter case, it does not mean that a high-protein diet makes the body immune to muscle loss, but only that it minimizes it compared to other low-protein diets.
In fact, when you are low-calorie catabolic processes prevail in general and not only specifically on the fat mass.

Side Effects And Risks Of The Low-Calorie Diet

The diet could be too restrictive very often those who want to lose weight make a very drastic diet and greatly reduce the amount of food they eat, convinced that thanks to this they will get a benefit.

In reality, this “method” works in the short term, in fact, the weight decreases, but the pounds lost do not correspond to the same number of pounds of fat, since the first to be lost is water, even up to 4 pounds.

This is why “losing weight” and “losing water” is not synonymous with “I have less fat”: you eliminate fat in the long term, that is, in weeks and months.

How Many Calories Does A Low-Calorie Diet Have?

Before going on a diet you need to make sure you are eating enough and getting enough calories otherwise you can’t start decreasing them, because they are already too low! To find out:

  • Men have to multiply their weight x 13-15. A man of 175 lbs will thus have 2275-2625 kcal (2400 on average).
  • Women have to multiply their weight by 12-14. A 130 lbs woman will thus have 1560-1820 kcal (1680 kcal on average).

Once this essential point has been reached, the energy deficit will determine the weight loss without a deficit unless in specific cases (change in the ratio between insulin sensitivity/insulin resistance ), it will be impossible to lose weight.

Low-calorie diets should on average create a calorie deficit of 15-20% of your needs. If you took 2500 kcal to maintain a steady-state, you will now have to take 2000-2125 kcal in a week you will have created a deficit of 2625-3500 kcal.

With this deficit, you can expect to lose 350-500g of fat per week if you want to lose weight faster you need to eat less and move more. In any case, it is recommended to lose about 0.5-1% of your body weight per week so if you weigh 130 pounds, 300-600 g/week.

It is so important to understand how long it will take to lose a set of pounds. It is essential to have an idea of ​​the time otherwise we either burn immediately (losing weight quickly but then stalling), or we are disappointed with the time it takes to achieve results.

We must learn to reverse the perspective of the future. You don’t have to lose weight now, but you have weeks to do it. Time gives hope to fix all things, haste wears you out in the frenzy of getting the result right away.

Example 800 Calorie Diet

Example 800 Calorie Diet
  • Breakfast: coffee/tea without sugar but with any sweetener (0 kcal), 2 wholemeal rusks (68 kcal) + 30 g jam without added sugar (15 kcal)
  • Lunch: 200 g potatoes (160 kcal) + 70 g cooked ham (140 kcal) + 1 square of dark chocolate (6g – 30 kcal)
  • Dinner: 80 g salad (15 kcal) + 100 g tomatoes (19 kcal) + 200 g tuna (320 kcal) + 10 g parmesan (40 kcal)

Example 1200 Calorie Low-Calorie Diet

  • Breakfast: 2 eggs (170 kcal) + 2 rusks (68 kcal) + 200 g skimmed milk (72 kcal) + 1 coffee (0 kcal)
  • Snack: 1 apple (200 g – 80 kcal)
  • Lunch: 100 g wholemeal pasta (347 kcal) + 50 g dry lentils (170 kcal) + 200 g carrots (78 kcal)
  • Dinner: 200 g cod (140 kcal) + 150 g potatoes (120 kcal)

At 1400 Calories

Like the previous one, but with an extra snack: a good strategy to increase the calories of the day is not to increase the number of meals but to increase the number.

  • Breakfast: 2 eggs (170 kcal) + 2 rusks (68 kcal) + 200 g skimmed milk (72 kcal) + 1 coffee (0 kcal)
  • Snack: 1 apple (200 g – 80 kcal)
  • Lunch: 100 g wholemeal pasta (347 kcal) + 50 g dry lentils (170 kcal) + 200 g carrots (78 kcal)
  • Snack: 1 banana (80 kcal) + 20 g almonds (120 kcal)
  • Dinner: 200 g cod (140 kcal) + 150 g potatoes (120 kcal)

At 1600 Calories

  • Breakfast: 2 slices of toasted wholemeal bread (130 kcal) + 50 g cooked ham (107 kcal) + 1 egg (85 kcal) + 200 g skimmed milk (72 kcal)
  • Snack: 1 apple (200 g – 80 kcal)
  • Lunch: 200 g salmon (360 kcal) + 50 g cooking spinach (17 kcal) + 200 g carrots (78 kcal)
  • Snack: 3 biscuits (100 kcal) + 20 g peanut butter (120 kcal)
  • Dinner: 80 g couscous (300 kcal) + 1 courgette (150 g – 20 kcal) + 100 g chicken breast (120 kcal) + 70 g cauliflower (30 kcal)

At 1800 Calories

  • Breakfast: 2 slices of toasted wholemeal bread (130 kcal) + 50 g cooked ham (107 kcal) + 1 egg (85 kcal) + 200 g skimmed milk (72 kcal)
  • Snack: 1 apple (200 g – 80 kcal)
  • Lunch: 200 g salmon (360 kcal) + 50 g cooking spinach (17 kcal) + 200 g carrots (78 kcal)
  • Snack: 3 biscuits (100 kcal) + 20 g peanut butter (120 kcal)
  • Dinner: 80 g couscous (300 kcal) + 1 courgette (150 g – 20 kcal) + 100 g chicken breast (120 kcal) + 70 g cauliflower (30 kcal)
  • Snack: 20 g almonds (120 kcal) + 100 g Greek yogurt 0% (100 kcal)

Example Of A Balanced Low-Calorie Diet

The problem with diets is that you are hungry and that you want to eat something you “can’t”.

You must therefore try with the same calories to feel more satiated, still following a balanced diet but how to achieve it?

  • Medium-high protein.
  • Medium-high quantity of fibers.
  • Start eating raw vegetables and then move on to cooked ones.
  • Make a number of meals that is congenial to you to feel less hunger (from 2 to 6); on average, the higher the calories, the more convenient it is to divide them into many meals. On the contrary, if you consume few, limit your meals and thus concentrate calories.
  • Limit: desserts and high-energy foods (such as fatty cheeses), red meats, seasonings, and oil.


A good satiating breakfast may contain oats (a fibrous, protein-rich whole-grain cereal compared to others), eggs, wholemeal bread or rusks, low-sugar jam, crackers, cold cuts, low-sugar yogurt, healthy wholemeal toast with raw vegetables and lean meats.


A complete and balanced meal for lunch contains lightly seasoned raw vegetables, a whole grain accompanied by a protein source such as tuna, eggs, lean meat, parmesan cheese, ricotta or cooked vegetables, legumes. Usually, packaged sauces are very caloric and high in fat.


Examples Of A Low-Calorie Diet And Permitted Foods

If a calorie deficit is enough to lose weight the ratio between macronutrients helps you lose weight correctly according to tastes and physiology you will consume fat mass and not muscle mass.

The quality of food is not only important because it helps you stay healthy and live better, but also because on average the healthiest foods have fewer calories for the same weight.

However, it is essential not to fall into the psychological trap that if it is good I can eat it. The diet also fails because you overdo a range of healthful foods while forgetting about their calories.

An extra apple a day, if the deficit is moderate, makes a difference in weight loss.

Many people stop losing weight because they indulge in more healthy food, thinking that calorie counts less.

Unfortunately, a calorie is a calorie, whether it comes from Apple or potato chips. If it lowers your energy deficit, you lose less weight.

Prefer cooking that requires more work on the digestive system: pasta al dente and meat rare is better. Avoid liquid calories and alcohol.

In the end, it pays to eat the right quantity, with the right quality!

Low-Calorie Diet Based On Proteins (High-Protein)

Does it make sense to eat a low-calorie, high-protein diet?

Especially if you train, the answer is yes. Proteins must be kept high to preserve lean mass and metabolism as well as to increase the sense of satiety.

Lower values are indicated if:

  • If you are very overweight,
  • The calorie deficit is moderate,
  • You are sedentary,
  • You are a woman.

While higher values are indicated if:

  • Do you exercise,
  • You are thin,
  • Calorie cutting is important.

If you lose more on the limbs than on the waist and hips, you are burning too much lean mass and it is better to raise the protein.

Low-Fat Diet

As anticipated, in a low-calorie diet, keeping proteins high is recommended so all that remains is to cut carbohydrates and fats.

Decreasing the lipid content (low-fat) is better for those who have a good insulin sensitivity and are therefore able to manage a high amount of carbohydrates, such as those who have to lose the last few pounds or athletes with a good muscle mass.

In any case, never go below 30-40 g in men and 45-60 g in women to avoid hypovitaminosis and hormonal drops.

Low Carbohydrate Diet

On the contrary for subjects who do not have good insulin sensitivity, it is better to opt for the carbohydrate cut.

On overweight subjects, it is advisable to cut carbohydrates more on average putting 2 carbohydrates refills a week (one in half, one during the weekend), because excess weight easily leads to slight insulin resistance.

As a general rule, divide the days in which to eat more carbohydrates and low fats (when you train, to learn more see: low-fat diet ) and others in which to cut carbohydrates and prefer fats (on the off days).

An excellent strategy for teaching the body to manage sugars is to concentrate them 50-70% between 3 hours before training and 2 hours after.

Low-Calorie Vegetarian Diet

The vegetarian diet is unlikely to be high in calories many dense energy foods are excluded, but it is also true that others remain included, such as cereals, nuts, oils.

The latter should be given greater attention in consumption to avoid incurring a caloric excess and throwing away the low-calorie diet.

To make up for the lack of animal proteins it is sufficient to increase the protein content and take advantage of the combination of cereals + legumes which ensure a complete amino acid profile.


With its pros and cons, the vegan diet can be useful in a low-calorie context.

Among the pros are the low-fat content, the absence of cholesterol, the large amount of fiber among the cons the same abundance of fiber, the absence of proteins. animals, the lack of some micronutrients.

In a low-calorie context, therefore, the vegan diet could be easy to follow thanks to the sense of satiety, but to be evaluated with the integration of absent substances.

For more information, read this article.


Are gluten-free foods needed for weight loss? To those who are celiac yes, to everyone else no! The “gluten-free” is not synonymous with “less caloric”, “healthier” or “I eat it and it burns fat so I can eat 1 lb”.

Foods “without something” (gluten-free, sugar-free, lactose-free, etc.) certainly have their charm as a revolutionary food that saves your life but the nutritional usefulness must be evaluated.

In this case, if you are not intolerant to gluten, you can very well consume all the products that contain it, the calorific value of a product with gluten is substantially the same as the corresponding gluten-free.

Furthermore, the one with gluten has more proteins (gluten is a protein) and fewer fats, which in small quantities are added to gluten-free products.

Low Glycemic Index

Although some diets support a cause-and-effect mechanism between low GI foods and weight loss, the science is not on this side in general, the glycemic index and glycemic load are not sufficient elements to predict the success or failure of a path of weight loss.

Why Don't I Lose Weight In Low Calories?

Why Don't I Lose Weight In Low Calories?

Maybe you are not really low-calorie, because you are underestimating the calorie intake you introduce every day or because you move less and therefore energy expenditure decreases the consumption of non-training-induced physical activity decreases.

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It is therefore important before following a low-calorie diet to calculate with a pedometer how much you walk and to maintain that number even during the diet. Staying active while on a diet is essential for continuing to lose weight.

Plus, weight loss isn’t a linear path where you keep losing the same grams every week.

When the results slow down rather than continue to suffer and suddenly give up the diet, it is better to do a 2-week break diet, in which you return to your daily energy requirement and “stop” the low-calorie diet.

It is important at this stage to return to eating a good amount of carbohydrates without overdoing the calories. You have to stop eating too little, don’t start eating too much.

On average every 4-6 weeks it is advisable to follow a 2 break diet. Even when you lose no more than 400g (in total 200 + 200) for 2 weeks, you should start a broken diet right away.

The thinner you are, the more convenient it is to stop often, on the contrary, if you have to lose a lot of weight you can continue until the results or motivation stall.

Low-Calorie Diet And Workout

Training allows you to increase the energy expenditure of the day you burn more calories than those who do not train if you do endurance activities even more than those who train with weights.

However, the energy consumption due to exercise only plays a small part in the total consumption of the day.

In a low-calorie context, training is however very useful: on the one hand, with a more or less marked incidence, it increases caloric expenditure while on the other when you train with weights it helps to preserve lean mass.

Be careful, however, not to make the mistake of being loyal with physical activity and then being less so with nutrition even if you train, nutrition always plays a main role in weight loss.

Dissociated Low-Calorie Diet

The dissociated diet makes you lose weight when it is low-calorie.

This diet requires that the macronutrients are not taken at the same time but in separate meals on the basis that, given the different chemical characteristics, these are subject to different digestive processes, which the body would not be capable of to better manage at the same time.

In fact, there is no evidence that the gastrointestinal system is unable to assimilate different nutrients at the same time without considering the fact that in most cases the same food is made up of several macronutrients.

Low-Calorie Diet And Longevity

The search for the elixir of life has always fascinated man, will it be the right time that through nutrition you can live longer?

The phrase “eat to live” could be made even more meaningful. Is that so?

Your health is always the result of genetics and your interaction with the environment, which includes nutrition that you can control.

A high-calorie diet and excessive body weight lead to a worsening of health conditions and premature aging, also in terms of diseases that arise.

In these terms, a low-calorie diet to reach the ideal weight and maintain it can be associated with the concept of longevity.

Also, think about those who are overweight and that when they lose weight they have an improvement in blood values.

Conclusion On The Low-Calorie Diet

In conclusion, some psychological stratagems to better adhere to the food plan. Behavioral psychologists have seen that success or failure depends on a set of psychological factors and following them greatly increases the likelihood of achieving the goal.

  • Gratification

Everything you do is motivated by gratification. If you are not gratified you will not go on in time and for this, you have to find reasons that replace the gratification given by food, write them down and remember them every day, find small daily gratifications when we keep the regime.

Every day must be an achievement, we must have satisfaction with what we do.

Diet must be seen as something positive that will allow you to improve both aesthetically, with health, and as a person. If you live it as a renunciation, you just fail.

  • Group

Sharing the path with a group increases the chances of success by 300% find other people who are on your path or who have completed it successfully. Make a commitment to others.

  • Habit

Only if dieting becomes a habit will you succeed in your journey. Eating a certain way must be seen as normal. Try to repeat some actions that lead you to eat well every day.

Associating what you do with eating well will automatically lead you to follow the diet. If it does not become a habit, the eating style is doomed to fail.

  • Willpower

The diet requires a lot of self-control. Willpower is a skill that can be trained, just like muscles can be tired and overtrained. Find the right compromise, start by giving up a few things, and little by little, as you become stronger, set yourself new constraints.

Remember to reward yourself every time you succeed. Willpower rewards you when you gratify it.

Avoid buying foods that tempt you, as their presence over time will wear down your will.

  • Believe it

Why does the blood type, detox, alkaline, etc diet work despite being disproved by science? Because people believe it and convince themselves that they are better (placebo power + low-calorie diet).

If you don’t believe in what you are doing, the diet will fail.

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