How many calories a day should you eat to lose weight? Experts have named the optimal number

Features of the diet and calorie counting system

Currently, a significantly large number of diets and nutrition systems have been developed, based on different principles of weight loss. Many people advise giving up carbohydrates and fats in favor of proteins, giving up dinners, and so on. However, most nutritionists agree that only a calorie deficit in your daily diet helps you lose weight. The 500 calorie per day diet is based on this principle.

In order to determine their calorie intake per day, each person can use a special formula or an electronic calculator on thematic resources. As a rule, for comfortable and slow weight loss, it is proposed to reduce the daily diet to 1200-1500 kilocalories. It is possible to use such a diet for a long time without harm to health or discomfort.

The 500 calorie diet, in turn, is very extreme and is not recommended for long-term use. However, its use for a short period will improve your well-being and maintain a high metabolic rate.

Total energy consumption

The amount of energy a person should consume per day is determined by his total energy expenditure. Total costs are taken from basal metabolism, food, muscle work and calories needed to recover from illness or accident:

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• BMR is the energy consumption required to maintain body temperature and vital functions of our body. It depends on actual body surface area, fat mass, gender, age, pregnancy, race, climate, hormonal changes, quality of diet and other factors. Its formula is: 24 kcal per 1 kilogram of weight.
• Thermogenic effect of food - manifests itself as a result of digestion of food in the stomach and intestines. It is 30% for protein intake, 6% for carbohydrate intake and 14% for fat intake.
• Muscular work represents the expenditure of energy necessary for the development of their activity; in a moderately active person it ranges from 15 to 30% of the total energy requirement.
• Reserve is additional energy needed to treat illness or recover from injury. Depends on the severity, duration and type of pathology the person suffers from.

Calories are essential because they provide the body with energy to function properly. You need to maintain a balance between the calories you eat from food and the calories you burn through physical activity to avoid becoming overweight or losing too much weight.

How to properly use the 500 calorie per day diet?

Diet rules

A positive aspect of the 500 Kcal diet is the complete absence of dietary restrictions . Thus, someone losing weight gets the right to consume any food during the day, but in strictly calorie-limited quantities. However, it should be taken into account that the most unhealthy dishes and food products have a high calorie content, which means small portions will not allow you to feel sufficiently full. At the same time, healthy food most often has low calorie content, so it is possible to consume much more of it.

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In order for the weight loss process to proceed as comfortably and quickly as possible, it is recommended to adhere to the following rules and recommendations for the daily routine and diet:

1. Limit high-carbohydrate and fatty foods and foods in your diet;
2. Enrich your daily menu with fresh fruits and vegetables;
3. Use dietary diaries, recording the food eaten (the recommendation will help you comply with the established limits and analyze all the associated factors of the diet);
4. If possible, use thematic websites and smartphone applications;
5. Drink as much fluid as possible;
6. Limit physical activity and sports, correctly combine periods of active activity and rest;
7. Get enough sleep (sleep at least 7-8 hours a day);
8. The last meal should be taken no later than two to three hours before bedtime;
9. Divide all foods per day into five to six meals and eat in small portions.

If you follow these rules, weight loss will happen quickly, as comfortably as possible and with minimal negative consequences. If, during a diet of 500 Kcal per day, severe weakness, loss of strength, dizziness and abnormally low blood pressure occur, it is recommended to add a glass of water with a spoonful of honey to the diet.

Pros and cons of the diet

Like any extreme low-calorie diet, the 500-calorie diet has its pros and cons. Among the undeniable advantages:

• Rapid weight loss (up to a kilogram per day);
• Reducing the stomach by reducing portions;
• Fractional meals in small portions develop a habit in the future;
• The opportunity to eat without denying yourself your favorite dishes.

However, you should pay attention to significant disadvantages:

• Can only be used for a short period of time, otherwise significant harm to health may occur;
• Low calorie intake can make you feel unwell;
• An incorrectly selected diet can cause severe hunger;
• With prolonged use, a significant slowdown in metabolism is possible.

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Many people who are losing weight note that after following a diet of 500 calories a day, their appetite increases and they can gain back lost pounds very quickly. To prevent this from happening, it is important to exit the diet smoothly and slowly.

Contraindications and possible harm

Such a low-calorie diet is contraindicated for the following categories of people:

• Pregnant women and mothers during lactation;
• Those engaged in heavy physical or mental labor, for athletes;
• Suffering from diseases of the gastrointestinal tract;
• Suffering from anemia and vitamin deficiency.

With long-term use, skin rashes and dryness, loss of muscle mass, anorexia, problems with the digestive system, headaches (including migraines), and muscle weakness may occur. Some people who lose weight note the occurrence of brittle nails and hair loss.

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Diet is a tough test. Hard work, discipline, daily temptations... How can you survive a diet without going crazy? Nutrition guru and blogger Amanda helps everyone who wants to lose weight understand one simple truth - everything is not as scary as it seems. She makes interesting collages that tell you how to properly structure your diet, but at the same time not deny yourself the taste sensations.

We translated some of her advice especially for Daily. Now losing weight will be much more delicious!

Sometimes it seems that without delicious fast food our life will no longer be the same. But you can continue to go to your favorite restaurants and cafes - the main thing is to choose lower-calorie dishes. For example, instead of a Frappuccino with syrup, take coffee with plant-based milk, and instead of chips, use unseasoned popcorn.

One smoothie can have more calories than a whole meal! At the same time, the feeling of fullness from the drink will disappear much faster. So choose a lunch with plenty of protein and vegetables.

Again, a good example of how one drink can be the equivalent of a full plate of food. The choice is obvious.

Sweet yoghurts are the most dangerous product for losing weight. It seems that this is kind of useful, but in reality it turns out that one such yogurt provides a hundred or two harmful calories. It is better to choose maple syrups, and replace the jam with pureed berries without sugar.

The feeling of fullness from brown rice will be much longer, although the products are very similar in calories.

A snack at a fast food restaurant or a meal for the whole day? You decide!

It seems to us that the second option is much more appetizing. And it looks healthier.

Fried bacon and chocolate are, of course, very tasty, but the second option will help you both fill up and stay within your daily calorie intake.

Instead of banana chips, use a regular banana. Instead of packaged juice - a drink based on kombucha. Instead of a donut - rice cakes. Tasty and healthy!

Fresh strawberries or a high-calorie drink? Of course, it is better to choose fresh strawberries.

The biggest mistake of those losing weight is to reduce their diet to a minimum, when you need to eat regularly, only slightly adjusting your diet.

Candy or fruit? If you really want, you can eat 15 candies (in terms of calories, it will be like a large plate of fruit).

Another collage offering healthy substitutions for common foods. Just be careful with olive oil - it is also very high in calories.

The currently popular fitness bars are not as healthy as they say on the packaging. It's better to eat a handful of nuts and a piece of dark chocolate.

Well, if you still couldn’t resist and ate something harmful and high in calories, then don’t scold yourself. Nothing wrong with that!

Diet recommendations (sample diet)

In order for your well-being and mood to remain at a high level on a 500 Kcal diet, it is recommended to correctly compose your daily diet. A sample menu for the day looks like this:

1. Breakfast: a cup of oatmeal or buckwheat porridge (about 100 kilocalories);
2. Second breakfast: banana or apple (50-100);
3. Lunch: a cup of buckwheat porridge or 100 grams of chicken breast, vegetable salad (150 kilocalories);
4. Afternoon snack: orange or apple (50-60);
5. Dinner: 50 grams of cottage cheese, chicken or yogurt without additives (50 kilocalories).

It is allowed to use non-calorie sweeteners and drink any amount of tea and coffee without sugar. During the course, it is recommended to use basic food calorie tables and kitchen scales.

Another diet option is a mono-diet. During the day, you are allowed to eat only one type of product (fruits, vegetables, kefir, cereals, etc.), without going beyond the recommended calorie content.

Sample menu for the week

This diet is considered a fast diet, but a varied menu for the week will help you endure it more easily.

Monday:

• Breakfast – one egg (157 kcal), coffee or tea.
• Lunch – chicken breast 200 g (260 kcal), lettuce in any quantity.
• Dinner - salad of cabbage, cucumbers and tomatoes without dressing in any quantity.

Tuesday:

• Breakfast - three tablespoons of dry oatmeal, steamed in water, and half a glass of berries (150 kcal).
• Lunch - steamed pollock 200 g, cucumber and tomato (160 kcal).
• Dinner - low-fat cottage cheese 100 g, cucumbers, cabbage and tomatoes in any quantity (190 kcal).

Wednesday:

• Breakfast – poached egg, tomato, tea or coffee (160 kcal).
• Lunch – low-fat cottage cheese 200 g, cucumbers (200 kcal).
• Dinner – 0.5 liters of low-fat kefir.

Thursday:

• Breakfast – one large green apple (150 kcal);
• Lunch – chicken breast 100 g, two tomatoes (150 kcal);
• Dinner – low-fat cottage cheese 200 g with green salad leaves (200 kcal).

Friday:

• Breakfast – a glass of tomato juice and brown bread toast (150 kcal).
• Lunch – seafood 200 g, lettuce (200 kcal). You can make a salad and season with lemon juice.
• Dinner – low-fat cottage cheese 100 g and tomatoes (150 kcal).

Saturday:

• Breakfast – fried egg from one egg with tomato and bell pepper (200 kcal).
• Lunch – half a liter of kefir, low-fat cottage cheese 100 g.
• Dinner – cucumbers, cabbage, green salad in unlimited quantities.

Sunday:

• Breakfast – chicken breast 200 g (260 kcal);
• Lunch – cabbage and cucumbers in any quantity.
• Dinner – half a liter of low-fat kefir (140 kcal).

How to include a diet in your diet without harming your health

Recently, the so-called 5:2 diet, developed by scientists and nutritionists, has gained great popularity. It involves a nutrition system in which five days a week you are allowed to eat according to your usual scenario, and two days a week you are allowed to limit the caloric content of your diet to 500 kilocalories per day.

This regimen can become permanent because it does not cause harm to health. It has the following advantages:

• Helps to lose weight without significant restrictions and sports (weight loss is up to 4 kilograms per month);
• Normalizes metabolic processes in the body;
• Reduces cholesterol levels;
• Develops healthy eating habits;
• Improves well-being.

See on the same topic: Dairy-vegetable nutrition on a diet

This diet has virtually no contraindications and is recommended as a therapeutic measure in the fight against obesity and many diseases that are a complication of this problem.

Using simple formulas you can calculate the required calories in your diet

For example: A 57-year-old woman weighing 70 kg would need to perform the following calculation to find out how many calories she should consume to lose weight:

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• Weight multiplied by 23: 70 * 23 = 1,610 calories.
• At age 57, 100 = 1510 calories are subtracted.
• For light physical activity, add 100 calories = 1610 calories.

A woman needs to consume 1610 calories daily to maintain a weight of 70 kg, and to lose weight, she needs to consume less than 1610 calories.

Calories and physical activity

It is extremely important to calculate the calories we spend on exercise. To lose weight, it is advisable to do aerobic exercises such as brisk walking, running, climbing stairs, swimming, tennis, aerobic gymnastics, etc. By doing this, we develop muscles and burn fat.

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The sports that burn the most calories are ice skating, jogging or long-distance running, and climbing stairs. But the frequency and intensity of physical exercise is also important. A person who jogs every day burns many more calories than if he walks briskly every day or goes to the gym 3 times a week.