The benefits of being in a calorie-deficit diet – Insider
Calorie-deficit diets may be an effective way to lose some weight, so long as you're still getting enough nutrients and vitamins, and that you speak with a healthcare provider before starting it. ThitareeSarmkasat/Getty Images
Almost any weight-loss diet requires a sacrifice, like swearing off your favorite foods or drinks. It's no wonder people don't stick with them and typically regain weight.
It doesn't help that the science is conflicting, too. The evidence behind "calories in, calories out" is strong but research continues to prove that restrictive meal plans like low-carb or low-fat are ineffective and unsustainable long term. So what is a health-conscious person to do?
Enter: the calorie-deficit diet.
Unlike meal plans that urge you to eliminate anything short of baby carrots, the calorie-deficit diet provides a clear path to weight loss without saying Sonora to your beloved treats. In essence, by eating fewer calories than your body burns each day, your body will then store less overall fat. Over time, this may lead to weight loss.
Now let's get one thing crystal clear: calorie deficit diets are not meant to go on forever and are still partially restrictive.
They're designed to slowly and temporarily limit the number of calories you eat until you hit your desired, healthy weight. You'll then slowly add more calories to your diet to help maintain the weight you've lost.
And all of this should be done without malnutrition or depriving your body of necessary nutrients and under the supervision of a doctor and/or a dietitian.
Though that sounds good on paper, I spoke to two dietitians for insight into the benefits of a calorie-deficit diet, its drawbacks, and who should try it.
Calorie counting has been used by health and fitness professionals for years to help people manage their weight. Registered dietitian and head of nutrition and wellness at Kilo Health, Kristina Zalnieraite, says that creating a calorie deficit (or CD) is done by limiting food and increasing movement.
"Your body burns calories through a combination of your basal metabolic rate (BMR) and physical activity," Zalnieraite says. "BMR defines how many calories your body burns at rest to maintain basic functions like breathing and keeping your heart beating. To create a calorie deficit, your body turns to stored energy [fat] to make up for the energy it needs but isn't getting from food. Over time, this can lead to weight loss."
So, how many calories do you need to cut to create a deficit that moves the scale? It varies, but the National Library of Medicine says a good rule of thumb for people who are overweight (meaning they have a BMI over 25.0) is 500 calories per day. However, 500 calories may be too many for someone who has less weight to lose.
Using a calorie deficit calculator like this one from the National Academy of Sports Medicine can help you hone in on a realistic goal. Just be wary of cutting too much, as a very low-calorie diet (800 calories or fewer) can cause nutritional deficiencies and concerns for malnutrition.
Aiming for a steady weight loss of 1 to 2 pounds per week is considered a healthy rate whereas losing any more can increase your risk of health problems like gallstones.
While it sounds and is relatively simple, Zalnieraite notes that creating a calorie deficit is just one part of a comprehensive weight loss plan. She says it should be paired with eating nutrient-dense foods, staying hydrated, getting enough sleep and exercise, and setting realistic goals.
Since calorie needs vary based on factors like physical activity level, age, sex, weight, and height, it's crucial to use a personalized approach to make sure you're losing weight in a slow and sustainable manner.
Even though there currently are studies looking into long-term calorie restriction as a method of disease prevention and longevity, most experts only recommend eating in a CD temporarily until you reach your healthy goal weight. Then you need to slowly start adding calories back in until you reach the average needs of your demographic.
Here's the recommended amount of calories folks should eat each day, depending on their age:
Sources: NHS and Cleveland Clinic
Even though most people may turn to calorie-deficit eating to lose or manage their weight, Zalnieraite says there are several other scientifically proven benefits.
"Studies show that even moderate calorie restriction reduces total body fat and other health risks," Zalnieraite says. "Calorie restriction without malnutrition may reduce the risk of developing type 2 diabetes, heart disease, cancer, and neurological disorders in humans."
Here are a few more benefits of doing a calorie-deficit diet:
Although eating in a calorie deficit can be an effective way to lose weight, it's not without its drawbacks especially when it's done without the guidance of a healthcare professional.
Registered dietitian, Katherine Gomez, says that restricting your calories too much can reduce fertility, weaken your bones, and even lower your immunity.
"Calorie-restricted diets may not provide sufficient amounts of iron, folate, or vitamin B12," she says. "This can lead to anemia and extreme fatigue."
Zalnieraite says other potential consequences include:
Since all calorie-deficit diets should be temporary, many people are concerned about regaining the weight they lost once it's time to resume regular eating.
However, new studies show that gradually increasing your calories in the same steady manner as you reduced them can help limit any potential weight gain and keep the extra pounds off long-term. Increasing protein, fiber, and physical activity are all great strategies to combat eating excess calories or upping your calorie intake too quickly.
Because of the numerous potential risks associated with calorie restriction, it's important to speak with your healthcare provider before starting a new diet. They can help you create an effective plan that fits your individual needs and health goals, as well as monitor your progress to ensure you're managing your weight safely and healthily.
While its simplicity makes the calorie-deficit diet appealing, Gomez says not everyone should follow it.
"Low-calorie diets are for adults who are obese and severely obese defined as having a BMI over 30 and 40," she says, adding that it's not for anyone under 18, pregnant women, breastfeeding women, or people with a history of disordered eating. "They're not a complete solution for weight loss, and you still must develop healthy habits."
Zalnieraite adds that "setting goals that are too aggressive and creating a very low-calorie deficit may lead to a lack of energy, lack of nutrients, or even put a person at risk of disordered eating."
There is also no singular strategy for going on a calorie deficit diet. Studies show that all weight loss strategies should be individualized, so if you're interested in exploring this weight loss route, work with your doctor to devise a calorie-cutting plan that addresses your specific needs.
That leaves us with just one question: are calorie-deficit diets the best and healthiest way to lose weight? Again, no singular diet can be prescribed to everyone. However, research shows that "conventional hypocaloric diets are safe, healthy, and modestly effective."
No matter what diet you're following, Gomez says it's more about the kind of food you're eating rather than how many calories.
"A low-calorie diet is wrongly promoted," Gomez says. "It works for a short time, but if you do not have time to reduce weight properly, it can leave you with a lack of nutrition. Choosing the right food helps you lose weight and maintain weight."
A calorie-deficit diet may be able to help you effectively manage your weight, but it's not a one-size-fits-all or long-term solution.
Before starting any restrictive eating plan, make sure to consult with your healthcare provider first, who can help you create a plan that fits your individual needs and goals while minimizing the risks associated with extreme calorie restriction.
After all, cutting calories only works if it's done in a slow and controlled manner, that you're still getting proper daily nutrients, and with the goal of improving your overall health rather than as a quick fix to reach extreme weight-loss goals.
View post:
The benefits of being in a calorie-deficit diet - Insider
- How to LOSE WEIGHT safely! [Last Updated On: May 6th, 2011] [Originally Added On: May 6th, 2011]
- How to Lose Weight Safely From Our Registered Dietitian [Last Updated On: May 8th, 2011] [Originally Added On: May 8th, 2011]
- How to Lose Weight Safely with Lynette Patterson [Last Updated On: May 10th, 2011] [Originally Added On: May 10th, 2011]
- How To Lose Weight Safely and Naturally in Just One Month [Last Updated On: May 16th, 2011] [Originally Added On: May 16th, 2011]
- Losing Weight Safely [Last Updated On: May 20th, 2011] [Originally Added On: May 20th, 2011]
- How To Lose Your Weight Safely. [Last Updated On: May 20th, 2011] [Originally Added On: May 20th, 2011]
- Dance Away Your Baby Weight [Last Updated On: May 20th, 2011] [Originally Added On: May 20th, 2011]
- Body Building How to Burn Fat.wmv [Last Updated On: May 22nd, 2011] [Originally Added On: May 22nd, 2011]
- Behavior Change for Weight Loss with Becky Captain, FNP-C [Last Updated On: May 22nd, 2011] [Originally Added On: May 22nd, 2011]
- How Can I Lose Weight Safely [Last Updated On: May 31st, 2011] [Originally Added On: May 31st, 2011]
- How To Lose Weight And Keep It Off.avi [Last Updated On: June 6th, 2011] [Originally Added On: June 6th, 2011]
- How To Eat Healthy and Lose Weight [Last Updated On: June 8th, 2011] [Originally Added On: June 8th, 2011]
- Truths You Should Know Before Starting an Eating Plan.wmv [Last Updated On: August 13th, 2011] [Originally Added On: August 13th, 2011]
- Body Magic by Ardyss - Lose Weight Safely [Last Updated On: September 5th, 2011] [Originally Added On: September 5th, 2011]
- Diet Pills and Safe Weight Loss Supplements [Last Updated On: September 6th, 2011] [Originally Added On: September 6th, 2011]
- Lose Weight Fast [Last Updated On: September 13th, 2011] [Originally Added On: September 13th, 2011]
- DO NOT DO Dangerous Lortab - Lose Weight Safely [Last Updated On: September 17th, 2011] [Originally Added On: September 17th, 2011]
- Fasting Safely : How to Lose Weight Fast With Smoothies [Last Updated On: September 20th, 2011] [Originally Added On: September 20th, 2011]
- Gaining [Last Updated On: September 23rd, 2011] [Originally Added On: September 23rd, 2011]
- Lose Weight Safely with Lynette Patterson [Last Updated On: September 25th, 2011] [Originally Added On: September 25th, 2011]
- How to Lose Weight Fast and Safely [Last Updated On: September 27th, 2011] [Originally Added On: September 27th, 2011]
- Wanna Lose weight Fast And Safely? [Last Updated On: September 27th, 2011] [Originally Added On: September 27th, 2011]
- Lose Weight Fast and Safe Naturally at Home [Last Updated On: September 29th, 2011] [Originally Added On: September 29th, 2011]
- Lose Weight Safely [Last Updated On: September 30th, 2011] [Originally Added On: September 30th, 2011]
- Learn How To Lose Weight In A Safe Way [Last Updated On: October 1st, 2011] [Originally Added On: October 1st, 2011]
- Nutrition : How to Lose Weight by Fasting Safely [Last Updated On: October 1st, 2011] [Originally Added On: October 1st, 2011]
- How to lose weight ( I lost 30 pounds) [Last Updated On: October 2nd, 2011] [Originally Added On: October 2nd, 2011]
- Healthy Diets For Weight Loss, Lose 20 Pounds Weight Loss Success Stories... [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- Lose weight Now-Google Search [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- T. MILLS GIRLFRIEND MUSIC x LOSE WEIGHT NATURALLY x http://mydietxtreme.com/?ap_id=mydiet x [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- Fasting Safely : How to Lose Weight Fasting [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- FIT Weight Loss Center - Lose Weight Safely [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- Lose Weight In Week Safely and Naturally [Last Updated On: October 5th, 2011] [Originally Added On: October 5th, 2011]
- Safe Weight Loss Strategy For Kids Playing Youth Football.wmv [Last Updated On: October 5th, 2011] [Originally Added On: October 5th, 2011]
- Lose Weight (Fat) Using Supplements That Are Safe and Effective! - Video [Last Updated On: October 13th, 2011] [Originally Added On: October 13th, 2011]
- HOW TO LOSE WEIGHT AND GET IN SHAPE - Video [Last Updated On: October 13th, 2011] [Originally Added On: October 13th, 2011]
- Lose Weight Safely - Video [Last Updated On: October 13th, 2011] [Originally Added On: October 13th, 2011]
- How to Lose Weight Safely - Video [Last Updated On: October 13th, 2011] [Originally Added On: October 13th, 2011]
- How To Lose Weight The Easy Way - Video [Last Updated On: October 14th, 2011] [Originally Added On: October 14th, 2011]
- How to lose weight fast safely (fat loss secret) - Video [Last Updated On: October 14th, 2011] [Originally Added On: October 14th, 2011]
- Don't Buy Weight Loss Drugs----Lose Weight Safely. - Video [Last Updated On: October 14th, 2011] [Originally Added On: October 14th, 2011]
- Effective But Safe Herbal Weight Loss Pills - Video [Last Updated On: October 16th, 2011] [Originally Added On: October 16th, 2011]
- Losing Weight Dieting, Lose Weight Walking - Video [Last Updated On: October 21st, 2011] [Originally Added On: October 21st, 2011]
- How to [lose weight], Part 4. Set Goals - Video [Last Updated On: October 27th, 2011] [Originally Added On: October 27th, 2011]
- Weight Loss How To: Delay Gratification to Lose Weight - Video [Last Updated On: October 28th, 2011] [Originally Added On: October 28th, 2011]
- How to lose weight quickly, safely and easily - Video [Last Updated On: October 29th, 2011] [Originally Added On: October 29th, 2011]
- The Diet Solution Program and Diet Plans To Lose Weight Fast - Video [Last Updated On: October 29th, 2011] [Originally Added On: October 29th, 2011]
- Lose Weight with Visalus' Body By Vi. Join the Challenge - Video [Last Updated On: October 29th, 2011] [Originally Added On: October 29th, 2011]
- The Diet Solution Program and Carbs For Weight Loss - Video [Last Updated On: October 29th, 2011] [Originally Added On: October 29th, 2011]
- Caralluma Actives - Lose Weight Quickly, Safely [Last Updated On: October 29th, 2011] [Originally Added On: October 29th, 2011]
- 3 Super Foods That Can Help You Lose Weight Fast - Video [Last Updated On: October 29th, 2011] [Originally Added On: October 29th, 2011]
- Lose Weight Safely Fast - Video [Last Updated On: October 30th, 2011] [Originally Added On: October 30th, 2011]
- Weight Loss - Guide To Help Teenagers Lose Weight - Video [Last Updated On: November 15th, 2011] [Originally Added On: November 15th, 2011]
- The Diet Solution - Lose weight quickly, easily and safely - Video [Last Updated On: November 20th, 2011] [Originally Added On: November 20th, 2011]
- Lose Weight and Burn Fat - FAST, EFFECTIVELY, SAFELY and EASILY. - Video [Last Updated On: November 25th, 2011] [Originally Added On: November 25th, 2011]
- The Diet Solution Program and Dairy Free Diet - Video [Last Updated On: November 27th, 2011] [Originally Added On: November 27th, 2011]
- Lose Weight Really Fast - Thinspiration (How To Lose Weight Really Fast) - Video [Last Updated On: November 27th, 2011] [Originally Added On: November 27th, 2011]
- Dr. Eisenstein Does Dallas, "How I Lost More Than 100lbs." - Video [Last Updated On: November 29th, 2011] [Originally Added On: November 29th, 2011]
- Resolution: Lose Weight And Get In Shape! - Video [Last Updated On: December 6th, 2011] [Originally Added On: December 6th, 2011]
- How I Lost Weight - Video [Last Updated On: December 6th, 2011] [Originally Added On: December 6th, 2011]
- Help Losing Weight Fast Safely Without Strenuous Exercise - Video [Last Updated On: December 16th, 2011] [Originally Added On: December 16th, 2011]
- Lose weight automatically, safely, permanently and easily. - Video [Last Updated On: December 18th, 2011] [Originally Added On: December 18th, 2011]
- Lose Weight Safely at Weight Wise Rx - Video [Last Updated On: December 28th, 2011] [Originally Added On: December 28th, 2011]
- Capsiplex Review - Reduce Excess Body Weight Safely - Video [Last Updated On: December 29th, 2011] [Originally Added On: December 29th, 2011]
- No to stomach stapling! Safely lose weight with Brazilian acai fruit - Video [Last Updated On: December 31st, 2011] [Originally Added On: December 31st, 2011]
- How To Lose Weight Without Exercise - Lose Weight Without Exercise - Video [Last Updated On: January 6th, 2012] [Originally Added On: January 6th, 2012]
- Most effective and safest way to lose weight - Nutrimaxx Lean and Fab - Video [Last Updated On: January 8th, 2012] [Originally Added On: January 8th, 2012]
- Foods to Lower Blood Pressure - Video [Last Updated On: January 9th, 2012] [Originally Added On: January 9th, 2012]
- Lose weight - Google Search - Video [Last Updated On: January 10th, 2012] [Originally Added On: January 10th, 2012]
- Las Vegas Weight Loss - Weight Loss Las Vegas - HCG Las Vegas - Video [Last Updated On: January 27th, 2012] [Originally Added On: January 27th, 2012]
- If you're cold, brown fat will fire up [Last Updated On: February 1st, 2012] [Originally Added On: February 1st, 2012]
- ‘The Coming Epidemic’ [Last Updated On: February 1st, 2012] [Originally Added On: February 1st, 2012]
- PREPESPECTIVE: Wrestlers balance losing and ways to lose weight [Last Updated On: February 5th, 2012] [Originally Added On: February 5th, 2012]
- Wales' Six Nations win over Ireland is marred by Bradley Davies tip tackle [Last Updated On: February 6th, 2012] [Originally Added On: February 6th, 2012]
- Safe Quick Weight Loss Using the e84 Health Challenge Program - Video [Last Updated On: February 7th, 2012] [Originally Added On: February 7th, 2012]
- The toughest place to be a train driver [Last Updated On: February 13th, 2012] [Originally Added On: February 13th, 2012]
- VIDEO: Top 10 to compete in Slim-to-Win contest [Last Updated On: February 13th, 2012] [Originally Added On: February 13th, 2012]
- Pakistan v England, first ODI: live [Last Updated On: February 14th, 2012] [Originally Added On: February 14th, 2012]
- What the 2.4-Cent Penny Says About America's Budget Problem [Last Updated On: February 15th, 2012] [Originally Added On: February 15th, 2012]
- Gamboa, Rios agree to April 14 bout in Vegas [Last Updated On: February 18th, 2012] [Originally Added On: February 18th, 2012]