The low-calorie diet is a diet that is based on a very low energy intake and which allows you to eliminate extra pounds. Let’s find out what it is.
The low-calorie diet, as you can guess from the name, is a particular type of diet. Due to the fact that the calories consumed are very low , it is essential to follow this diet only under medical advice. In fact, it is one of the diets used to treat obesity medically. This is why it is advisable to follow a low-calorie diet for up to 12 weeks in a row.
In any case, most low-calorie diets have a daily calorie intake of between 800 and 1200 . Let’s try to understand in detail the properties and benefits of the low-calorie diet and some ideas for recipes.
Low calorie diet: what it is and how it works
The low-calorie diet is certainly one of the most slimming diets, aimed at removing fat mass . Precisely for this reason, if you decide to follow it, it is important to be followed by a specialist. In any case, whether it is the low-calorie diet of 800 or 1200 calories, the daily menu is characterized by the presence of smoothies, soups or bars.
All the foods that are consumed must obviously be low in calories. It should be remembered that the low calorie diet is one of the approaches used to treat obesity, but it is often associated with other solutions.
Low-calorie diet: characteristics and types
As we have seen, the low-calorie diet involves important changes to the diet, therefore there are variants that allow you not to necessarily consume smoothies.
Among the examples of a low-calorie diet we can certainly find the rice diet , which is very balanced in terms of nutrients. In fact, after a first phase of the diet it is possible to introduce vegetables, lean proteins and cereals.
There are also vegetarian and vegan low-calorie diets , which prefer the consumption of vegetables, legumes and tofu, in replacements of proteins, or others that exclude the consumption of sugars. In any case it is necessary to remember that the caloric restrictions of the diet must be associated with the correct intake of nutrients.
Tips and contraindications of the low-calorie diet
Those who choose to follow the calorie restricted diet should remember that this is not a nutrient-poor scheme. In fact it is possible to consume good and healthy foods, such as those present in the Mediterranean diet.
However, it must be said that a low-calorie diet reduces the daily energy intake by a third and especially at the beginning it can be tough. In these cases, side effects such as tiredness, weakness, headache, constipation or diarrhea may occur. In these cases and before embarking on this diet, remember to ask your doctor for advice.
Light recipes of the low-calorie diet
As we anticipated, the low-calorie diet involves the consumption of many soups and smoothies. However, there are recipes that allow you not to give up the pleasures of cooking, even if you follow this diet. An example can be the fruit and vegetable salad . To prepare it, get:
-100 gr of blueberries
-60 gr of salad
– extra-virgin olive oil and vinegar to taste
Cut the figs and apple into wedges and place them in a bowl. Add the blueberries and the salad and give a first stir. Prepare a sauce by mixing oil and vinegar and season the salad by adding salt and pepper. Alternatively, you can combine a sauce with low-fat yogurt or soy , flavored to taste.
Another tasty alternative to introduce to this diet is Provençal chicken . To prepare this recipe you will need:
-400 g of chicken breast
– a red onion
-3 tablespoons of extra virgin olive oil
– vinegar, salt, pepper and chilli to taste
Take the chicken breast and sprinkle it with the aromatic herbs of your choice, salt, pepper and brown it for 6 minutes. Move the meat to a pan and finish cooking in the oven at 180 degrees for 12 minutes. While the chicken breast is cooking, cut the peppers , red onion, olives and season to taste with vinegar, salt and chilli.
All you have to do is serve the chicken breast hot, or at room temperature, accompanied by vegetables. In the case of a low-calorie vegetarian or vegan diet, it is possible to replace white meat with tofu or use vegetable steaks.