How to do Calorie Diet to reduce weight

Calories are used to calculate the amount of energy in food and drink. Well, if we want to lose weight, one of the ways that can be done is with a calorie diet. This Diet is a dietary pattern that limits the intake of calories consumed.

Our bodies need calories for energy. However, everyone's calorie needs vary. This depends on several factors, such as age, gender, and physical activity that are lived daily.

Every day an average adult woman requires an energy intake of 2,000 calories, while an adult man is 2,500 calories. If consumed excessively, calories will be stored in the body as fat and make weight gain. For weight loss, a calorie diet can be done, but you should consult a nutritional physician first.


calories diet, reduce weight
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How to conduct calorie diets and their benefits


The calorie diet is done by limiting the number of calories that enter the body, i.e. only 1,000-1,500 for women and 1,500-2,000 for men. Reducing the number of calories as much as 500 can already make weight drops about 0.5 kg per week. With a reduced number of calories, our body will break down fat to be energized.

Besides being able to reduce weight, calorie diets with mild intensity also have a good impact on health, such as reducing the risk of getting diabetes, high blood pressure, and high cholesterol.

A calorie diet can be done by changing the eating pattern as below:
  • Eat more protein

Consuming more protein-rich intake is the most effective and simple way to lose weight. Additionally, increasing protein intake can increase metabolism and help curb our appetite.
  • Avoid soft drinks and bottled fruit juices

Bottled fruit juices and soft drinks usually have a large amount of sugar. Research shows that both types of beverages are highly capable of causing obesity. If you want to eat fruit juice, it is advisable to consume pure fruit juice that is not given sugar.
  • Drink plenty of water

Drinking two liters of white water daily can burn 96 additional calories in the body. If drunk 30 minutes before meals, hunger will be reduced and the number of calories from food consumed so little.
  • Sports

When we do a calorie diet, automatic intake of calories in the body decreases, and the body will compensate by burning fewer calories. A calorie deficit will also lead to loss of muscle mass as well as significantly reducing metabolic rates. For this to not happen, it is advisable to exercise diligently, such as lifting weights, walking, swimming, jogging, push-ups, sit-ups, or squats. Adjust the intensity of exercise with the calorie intake consumed, so as not to feel fatigued.
  • Reduce carbohydrate intake

Especially those that come from food or drinks and simple sweetened carbohydrates. Not only good for weight loss, but limiting carbohydrate intake is also good for patients with metabolic syndrome and type 2 diabetes. Research suggests, a calorie diet within 12 months by limiting carbohydrate intake is more effective in weight loss and triglyceride levels in the blood when compared to a low-fat diet.

Calorie Diet Sample Food

If you are confused to imagine how the menu looks calorie diets every day, this guide may be a benchmark.

  • Breakfast: 1 piece of fresh bread, 3/4 cups of cornflake, 1 banana fruit, 1 cup skimmed milk, 1 boiled egg, 1 teaspoon margarine.
  • Lunch: 60 grams of protein foods such as boiled chicken without skin, 2 strands of fresh bread, 2 pieces of tomato, 1 teaspoon of mayonnaise, 1 medium-sized apple.
  • Dinner: 60 grams of protein foods such as chicken or beef without fat, 1 boiled potato, 1 teaspoon margarine, 1 cup cooked vegetables, 3/4 cups strawberries or oranges.
  • Snack: 3 cups popcorn without seasoning, 1 piece of fresh bread, 1 cup skimmed milk.

Just like a diet in general, calorie diets also have side effects, such as headaches, dizziness, nausea, and hard bowel movements. An extremely low-calorie Diet also poses a risk of health disorders, such as gallstones. Moreover, not everyone fits the calorie diet. Therefore, it is advisable to consult your nutritionist doctor to determine the type of diet that matches your condition

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