When it comes to losing weight and specifically, fat, it can be quite challenging in these modern times. The reason being is that there are so many calorie rich processed foods and most people eat thousands of calories per day without even knowing it or even feeling full. This is due to the way that most food is now processed and in order to lose weight, it is essential to avoid these type of foods as much as possible. We will go over how to lose weight safely when going on a very low calorie diet.
Now, in order to feel full and satisfied while eating a limited number of calories, it is critical that natural, whole foods are consumed. This means eating a lot of lean meats, legumes, vegetables, slow burning carbohydrates, seeds and limited amounts of fruit. For example, when it comes to eating meats, the best choices are chicken breast, turkey and fish.
Some popular vegetable choices that are low calorie while providing essential nutrients and fiber include broccoli, cauliflower, kale, sweet peppers, tomatoes, cucumbers, carrots etc. Legumes also provide a high source of fiber while also being a slow burning carbohydrate. A few nutritious legumes include lentils, split peas, chick peas, red beans and black eye peas. Carbohydrates should generally be avoided due to their high caloric content, so they should be eaten in limited quantities. Some great choices include brown rice, quinoa and sweet potato.
In order to determine the minimum amount of calories needed, it is essential to do the TDEE (total daily energy expenditure) calculation. Every person is different and therefore, energy and caloric needs would greatly vary. This calculation can be done online and it basically calculates energy needed according to gender, height, weight and current activity. So, for example, a female that is 5’2″ and 120 lbs, may have a TDEE of 1600 calories. Therefore, in order to lose weight, that female would have to eat less than 1600 calories per day.
Weight loss is simply a matter of calories in versus calories out. Once less food or calories are consumed than is required by the body, it will use fat stores which lead to weight loss. It should be noted that one pound of fat contains 3,500 calories, so a deficit of 500 calories per day is required to lose 1 lb of fat per week. Of course, this doesn’t mean that weight loss is linear and always in line with this calculation as it also depends on other factors such as metabolism.
By speeding up the metabolism, the rate of weight loss can be increased. This can be done by drinking more water, exercising, weight training as well as by using supplements. Green tea is a natural, zero calorie supplement that can greatly speed up anyone’s metabolism. It can be taken in capsule form or drunk as tea, 3 – 5 times per day.
Once these tips are applied, weight loss through a very low calorie diet will occur. Remember, fat loss takes time, so be patient and stick with the diet and the fat will melt away.