Lose Weight The Easy Way to Plan Low Calorie Diet

Looking for a quick way to reduce those unnecessary kilos to fit into your old jeans ? There are many diets out there that claim to give purpura bacca uk results miraculous . It's part of my job as a dietitian to discredit and disprove these claims of diet. If you want to get rid of body fat in a controlled and healthy , I strongly suggest diet plan low in calories. This diet has been well documented to work .


Let basics before proceeding with the plan low calorie diet . We have to calculate the amount of energy provided by the food we eat and this is measured in calories ( kcal ) . Why on earth are so important calorie diet? The problem with most people is that they are eating more calories than they really need .



Calories in > calories out = weight gain



If you want to maximize the potential of the plan low calorie diet , you must follow the following 3-step rule .



Step 1 : Find the number of calories you need daily




This will be determined by your level of activity and basic metabolic rate ( BMR ) . Note that the BMR for a man and a woman is determined differently.



women :

BMR = 655 + (9.6 X weight in kilos ) + ( 1.8 x height in cm ) - (4.7 X age in years)



men :

BMR = 66 + ( 13.7 X weight in kilos ) + (5 x height in cm ) - (6.8 X age in years)



Use the following formulas to calculate roughly what is supposed to be a day calorie intake :



Sedentary (his only exercise is typing on the keyboard )

( BMR x 20 percent) + BMR



Mildly active (exercise 1-3 times a week )

( BMR x 30 % ) + BMR



Moderately active (exercise 3-5 times a week )

( BMR x 40 percent) + BMR



Very active ( hard exercise on a daily basis )

( BMR x 50 % ) + BMR



Extremely active ( to do hard labor or sports training )

( BMR x 60 % ) + BMR



Now let's be realistic . Do not select very active if your only form of exercise is pressing the remote control. Let me give you an example of how it works. The estimated calorie requirement for a sedentary woman 47 years old who is 68kg and 163cm in height will be:




BMR = 655 + (9.6 X 68) + (1.8 X 163) - (4.7 X 47 ) = 1380 kcal



Total daily calorie requirement ( 1380 x 0.2) = + 1380 = 1656 kcal



So you know , a Western diet regularly consists of 3000- 3500kcals and is the second time that requires an average woman . This is one reason why more and more people are gaining weight .



Step 2 : How many calories you need to cut from your diet



In order for you to burn your fat , calories per day should be less than what you have calculated . A daily deficit of 300 - 500kcal would be a good place to start.



So to put it simply , the lady who requires 1650 kcal lose about 1 pound after a week if you eat about 1150 kcal / day. This is in theory. Personally I do not recommend anyone to consume < 1200 kcal = "" by = " " day = " " as = "" this = " " be = " " result = "" the = " " body = " " a = " " go = " " a = " " ' save ' = " " mode = "" and = "" greatly = " " slow = " " down = "" your = " " metabolic = "">



3500kcal deficit = 1 pound weight loss



If you need to lose 10 kilos , you need to create a deficit of 35,000 kcal . Remember, slow and steady wins the race.



A diet healthy purpura bacca tablets is one that helps you lose 1-3 kilos per week . More than just a weight loss of 1-3 pounds per week is too drastic



Step 3 : Keep accurate notes of what you consume



Keeping a food diary can be very helpful. You will find that they are actually consuming more than imagined (assuming you do not cheat ) .



During three days , make sure to register for every little thing to swallow . Do not forget the little details of your meals . .



There are many online tools that can then help estimate the amount of calories that you are having based on food intake .



From here, you will be able to point to food sources that are strong in calories. You will also be able to identify what they can easily eliminate from your diet to create a calorie deficit was explaining above .



As with all dietitians , love writing meal plans. Here is a sample meal plan calorie healthylow .



Breakfast :



Half whole wheat bun with a thin spread of light cream cheese ( 300kcal )



1 cup low fat milk ( 90kcal )



Mid-morning snack :



1 cup low fat yogurt ( 130kcal )



Lunch:



Wholemeal bread with a spread of mustard, salad vegetables and lean meat (chicken / beef ) ( 350kcal )



1 serving of Minestrone soup ( 150 kcal )



Snack:



1 serving of fresh fruit ( 70 kcal )



Dinner:



Half cup of pasta with tomato sauce + 1 palm size grilled meat or fish or chicken or half a cup of lean mince ( 400kcal )



Salad with fat-free dressing ( 70 kcal )



1 serving of fresh fruit ( 70 kcal )



Total calories: 1630 kcal



Since the previous meal plan will give you an idea about how