How To Start A Calorie Restriction Diet Plan? Sample Plan, Foods To Eat & Avoid, Do’s & Dont’s

Do you know that according to a report by the World Health Organisation, over 1.9 billion adults worldwide are overweight or obese? This number is expected to continue to rise in the coming years, posing a significant threat to global health.

To prevent this rising global health burden, dietitians and nutritionists have proposed a novel dietary strategy: a calorie-restriction diet plan. These diets involve eating fewer calories than your body needs to maintain weight. This creates a calorie deficit, which forces your body to burn stored energy (fat) for fuel, resulting in fat and weight loss. 

But how do you do a calorie-restriction diet plan? This blog will discuss the answer, along with different types of calorie-restrictive diets for weight loss, their effectiveness, and potential side effects. Also, before we get into the topic, we would like to give you a note of caution. Any calorie-restriction diet plan should be followed under expert supervision, so keep your dietitian in the loop while you follow this. Continue reading to learn more about calorie-restrictive diets!

Table Of Contents

1. Calories Explained: What Are Calories & Calorie-Restricted Diets?

2. Sample Calorie Restriction Diet Plans

3. How To Start A Calorie Restriction Diet Plan For Weight Loss?

4. Foods To Eat & Foods To Avoid In A Calorie Restriction Diet Plan

5. Do’s and Don’ts For Calorie Restriction Diet Plan

6. Calorie Restriction VS Fasting

7. The Final Say

8. FAQs

Calories Explained: What Are Calories & Calorie-Restricted Diets?

Calories are the body’s primary source of energy obtained from the three macronutrients found in food and beverages: carbohydrates, fats, and proteins. 

A calorie-restrictive diet effectively focuses on nutrition intake by reducing calories by 10-30%. It involves consuming nutritious foods and lowering the consumption of high-calorie foods like fast foods and processed foods.

Frequent consumption of high-calorie foods is associated with weight gain, which further leads to health disorders like cardiovascular disease, type 2 diabetes, gastrointestinal problems, and more. A calorie-restriction diet provides essential nutrients by reducing calories consumed and thus helps in effective weight loss. 

Also Read: How Many Calories Should I Eat A Day To Lose Weight? Get General Daily Intake Guidelines

Sample Calorie Restriction Diet Plans

You can follow the calorie restriction diet plan given below for a calorie deficit:

1. Calorie Restriction Longevity Diet Plan

Also Read: Discover Food Calories Chart For Weight Loss With Categories And Tips 

2. Severe Calorie Restriction Diet Plan 

3. Extreme Calorie Restriction Diet Plan

Also Read: Discover 1200 Calorie Diet Plan For Weight Loss! | ToneOp 

How To Start A Calorie Restriction Diet Plan For Weight Loss?

There are a few points you need to keep in mind before you start a calorie-restriction diet plan. Don’t jump directly into extreme calorie restriction, and take enough time to plan correctly and research appropriately before starting the diet:

1. Take A Medical Test

Before starting any calorie-restricted diet plan, you should have a medical checkup to determine whether you are fit enough to handle it. Go for blood pressure (check out these blood pressure chart readings), weight, body composition, blood lipids, diabetes, thyroid level, HbA1c, vitamin B12, folate, calcium, iron, vitamin D, and other checkups.

2. Change Snacks 

Many people consume snacks instead of meals. It's critical to remember to have some snacks ready when you're hungry. 

Choose one cup of popcorn or fruit instead of one bag of nachos, cheese sticks, or juice. Choosing healthy snacks twice daily will prevent you from eating extra empty calories.

3. Eat Low-Calorie Foods

While adopting a low-calorie diet, the longevity approach is very beneficial as a supplement to your calorie restriction plan. It involves conscious choices to promote overall health and potentially extend one's lifespan.

Take note of high-calorie food trends in your diet for a few days, and then eliminate at least one high-calorie food from your daily diet plan and replace it with low-calorie foods such as salads, leafy greens, and fruits. This replacement will create a moderate calorie deficit that will be impactful in the long run. 

4. Don't Go High On Calories

Normally, a 355ml of regular soda contains about 150 calories, while a 475ml (16oz) glass of flavoured latte contains 250 calories or more. Even fruit smoothies are full of calories: 400 calories per 16 oz (475 ml) serving. A few daily drinks can easily add up to 500 calories or more. 

Instead of drinking these high-calorie drinks, choose water (plain or flavoured), black coffee or tea to restrict calories.

Also Read: Black Coffee For Weight Loss 

5. Say "No" To Fried Foods 

Fried foods contain too many unhealthy calories and saturated fat in your diet. Choose baked, steamed or grilled foods instead of deep-fried. Skip the fries, as one large serving of potatoes can add nearly 500 calories to a meal, or swap it if you can.

6. Use Plates

You will be surprised that you tend to eat more than you think when you pull snacks out directly from the packet. Sitting in front of the TV or being engrossed in some hobby while munching on snacks can lead to overeating. A large packet of potato chips contains over 1,000 calories, along with trans fat and high sodium. 

To curb this, eat everything from a plate or bowl, including snacks. Take a portion in a bowl and then consume it, being mindful of the amount and calories. 

7. Stop Drinking Alcohol 

Cutting down on alcohol is the simplest way to reduce calorie intake. Alcohol has no nutritional value, so you get empty calories when you drink it, especially when you mix it with high-calorie juices or sodas. 

If you do want to drink while still losing weight, choose a 12 oz (355 ml) beer or a 5 oz (145 ml) glass of wine, as they have fewer calories.

Also Read: How To Start Your Fitness Journey At Home In 9 Easy Steps: Your Guide To Feel Fit And Fab All The Time! 

Foods To Eat & Foods To Avoid In A Calorie Restriction Diet Plan

Your choice of food can greatly impact your weight loss journey. Find what you should and shouldn’t eat here:

1. Foods To Eat In A Calorie Restriction Diet Plan

• Fruits

• Vegetables

• Lean protein sources like poultry, fish and eggs

• Low-fat or fat-free milk

• Lentils and beans

• Whole grains and cereals

2. Foods To Avoid In A Calorie Restriction Diet Plan

• Refined carbohydrates 

• High-fat foods 

• Carbonated beverages

• Drinks with high sugar

• Alcohol

  
  

Also Read: Tips To Avoid Unhealthy Food & Healthy Options 

Do’s and Don’ts For Calorie Restriction Diet Plan

Here are some additional tips, the do’s and don’ts for a calorie restriction diet plan. 

Calorie Restriction Diet VS Fasting

The differences between a calorie restriction diet plan and fasting are:

Also Read: 7-Day Intermittent Fasting Diet Plan: Steps, What To Eat and Benefits 

Dietitian’s Recommendation

When it comes to calorie restriction, I always emphasise the importance of balance and sustainability. Instead of drastically cutting calories, I recommend focusing on nutrient-dense foods that keep you feeling full and satisfied. Incorporating plenty of vegetables, lean proteins, and healthy fats can help you maintain energy levels while losing weight.

I suggest keeping a food diary to track your meals and emotions around eating; this can provide valuable insights into your habits. Remember, it's not just about the numbers—it's about creating a lifestyle that you can enjoy long-term!

Dt. Akshata Gandevikar 

The Final Say

If you are looking for an easy and affordable way to manage your calorie intake, a calorie-restricted diet might be your solution. By limiting the number of calories you consume, you can better control your diet. As a result, you can maintain your weight by getting all the nutrients you need and by following a calorie restriction diet plan. 

Consult your dietitian before following any new diet plan, as long-term calorie restriction diet plans may affect your health. You can also seek advice on how to restrict calories for weight loss. For more information and diet-related consultation, visit ToneOp.

FAQs

1. Can calorie-restrictive diets help you lose weight?

Calorie restriction diet plans can help most obese people lose weight. If you can eat 500 fewer calories than your maintenance calories every day, you should lose about 450 grams weekly.

2. Is it safe to restrict calories?

Calorie restriction is suitable for most people, but long-term calorie restriction diet plans

can lead to fatigue. Also, people with medical conditions should first get a green light from their nutritionist or dietitian before going for this plan. 

3. How can I start a calorie restriction longevity diet plan?

To start a calorie restriction longevity diet plan, begin by gradually reducing your daily calorie intake while ensuring you consume nutrient-dense foods. Focus on incorporating plenty of fruits, vegetables, lean proteins, and whole grains into your meals. Additionally, consider practising portion control and meal replacements to help create a sustainable calorie deficit that supports your health and weight loss goals.

References

• https://www.livestrong.com/article/263725-calorie-restriction-diet-meal-plans/

• https://fullscript.com/blog/calorie-restriction-diet

• https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065#:~:text=Start%20small.,as%20websites%20or%20smartphone%20applications.

• https://lifemd.com/learn/fasting-vs-calorie-restriction

  
  

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