Calorie Deficit Diet is one way to lose weight. This method is done by reducing calorie intake from daily calorie needs. However, this diet should not be done haphazardly, because everyone’s calorie needs are different.
A person can be said to be on a calorie reduction diet if he consumes fewer calories than the calories his body needs. Calories are actually needed by the body as a source of energy. But by supplementing calorie intake, the body will burn fat as a substitute for energy sources so that weight can be reduced.
The following is how to do a calorie reduction diet that is correct:
1. Calculate daily calorie needs
Start by calculating your daily calorie needs. That way, you will not reduce your body’s calorie intake too much. First of all, calculate the Basic Metabolic Rate (BMR), namely:
BMR for men: 66.47 + (13.75 x weight in kilograms) + (5.003 x height in cm) – (6.75 x age in years)
BMR for women: 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) – (4.676 x age in years)
Then the BMR value is multiplied by the average number of daily activities which range from 1.2–1.9. The more physical activity you do, the greater the amount of daily activity required.
2. Increase the consumption of protein and fiber
Should increase the consumption of protein and fiber. This is because protein and fiber can make you feel full longer.
The types of protein that are recommended for consumption are eggs, tempeh, tofu, and lean meat. As for fiber, you can get it from fruits and vegetables.
3. Limit intake of simple carbohydrates
Simple carbohydrates can spike blood sugar and trigger hunger pangs. Therefore, if you want to lose weight, you should limit your intake of simple carbohydrates, such as white rice and plain bread.
Also increase your intake of complex carbohydrates, such as brown rice, whole wheat bread, and beans.
4. Avoid fast food
Foods that go through a lot of processing, such as fast food, also need to be avoided while on a calorie reduction diet. This is because fast food has high levels of salt, saturated fat and simple carbohydrates.
5. Exercise regularly
Many studies state that worrying about calorie intake balanced with regular exercise can reduce and control weight more optimally than a calorie reduction diet alone.
Exercise can burn calories so it can reduce the number of calories in the body. If you want to lose