Calorie Restrictive Diet Plan: How to Start, Food List And Tips

Do you know that according to a report by the World Health Organisation, over 1.9 billion adults worldwide are overweight or obese? Well, 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, a novel dietary strategy has been proposed by dieticians and nutritionists– calorie restrictive diets. They 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 and results in fat and weight loss. 

So, how to do calorie restriction diet? This blog will discuss the answer along with different types of calorie restrictive diets for weight loss, their effectiveness, and potential side effects. So, continue reading to learn more about calorie-restrictive diets.

Table Of Contents

1. What Are Calories And Calorie Restricted Diets?

2. Calorie Restricted Diet Plan

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

4. Calorie Restricted Diet Food List

5. Additional Tips For Calorie Restricted Diet 

6. Calorie Restriction Versus Fasting

7. The Final Say

8. FAQs

What Are Calories And Calorie Restricted Diets?

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

A calorie restrictive diet effectively focuses on nutrition intake by reducing the calorie count by 20-40%. It involves the input of highly 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 that further leads to health disorders like cardiovascular disease, type 2 diabetes, gastrointestinal problems and much more. The calorie-restrictive diet provides you with the essential nutrients by reducing the consumption of calories and thus helps in effective weight loss.

Calorie Restricted Diet Plan

The sample calorie-restrictive diet plan includes the following:

Also Read: Nutrition Week Day 4: One Week Healthy and Balanced Diet Plan 

How To Start A Calorie Restriction Diet For Weight Loss?

There are a few points you need to keep in mind before you start calorie-restrictive diets. 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 calorie-restrictive diets, you should go for a medical checkup to check whether you are fit. Medical check-ups go for blood pressure, weight, body composition, blood lipids, diabetes, thyroid level, HbA1c, vitamin B12, folate, calcium, iron, vitamin D and other nutrients.

2. Change Snacks 

Many people consume snacks instead of meals. Remembering to have some snacks ready when you're hungry is critical. 

Choose from one cup (250 mg) of popcorn (31 calories) and one cup (250 mg) of fruit instead of one bag of nachos (425 calories), cheese sticks or juice. Choosing healthy snacks twice daily will save you from eating 500 calories daily.

3. Eat Low-Calorie Foods

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

Take note of high-calorie food trends in a day or a week, and then eliminate at least one high-calorie food from your daily diet plan. Instead, 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, choose water (plain or flavoured), soft drinks, black coffee or tea, and save more calories on foods that make you happy.

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 to know 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 can further 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 out a portion in a bowl and then consume it while being mindful of the amount. 

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 (water). 

For some drinks mixed with juice, ice, or sugar, this price can go up to 500 oz. If you order drinks, choose a 12 oz (355 ml) beer (103 calories) or a 5 oz (145 ml) glass of wine. (120 calories).

Calorie-Restricted Diet Food List

The foods that are included in caloric restriction and longevity diet plan are:

1. Foods To Eat In Calorie Restricted Diet

• Fruits

• Vegetables

• 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 Calorie Restricted Diet

Foods to avoid in calorie restriction fasting are:

• Refined carbohydrates (excess)

• High-fat foods (excess)

• Fresh drinks, sweet, and carbonated beverages

• Alcohol

Additional Tips For Calorie Restricted Diet 

Here are some additional tips a.k.a do’s and don’ts for calorie restrictive diets. Knowing this will allow you to understand recommended actions and things to refrain from: 

Calorie Restriction Versus Fasting

The differences between calorie restrictive diets and fasting include the following:

The Final Say

If you are looking for an easy and affordable way to manage your calorie intake, a calorie-restricted diet might be the solution for you. 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 restricting calorie consumption. 

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

FAQs

1. Can calorie restrictive diets help you lose weight?

For most obese people, calorie restriction can help them lose weight. If you can eat 500 fewer calories daily, you should lose about 450 grams weekly.

2. Is it safe to restrict calories?

Calorie restriction may be suitable for your health, but long-term calorie restriction

can lead to fatigue. 

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

You can start a calorie restriction longevity diet plan by gradually reducing daily calorie intake through meal replacements and portion control. However, it's advisable to consult with a healthcare professional or a registered dietitian to create a personalised and sustainable calorie restriction strategy.

References

• https://www.nia.nih.gov/news/calorie-restriction-and-fasting-diets

• Caloric Restriction - an overview | ScienceDirect Topics

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