If there is a fitness enthusiast in your family or friend circle, then you must have heard of the words “low-calorie diets”. But what low-calorie foods comprise this kind of diet, and what are there effects on the human body?
According to experts, a low-calorie diet comprises 1000 to 1500 calories on a daily basis. Such a diet primarily helps in reducing body weight. The idea is to intake fewer calories than your body is burning. It creates some calorie deficit (also known as energy deficit) in the body. In such a scenario, the human body starts to burn the stored fats to cope up with the daily exercises. Hence, the burning of extra body fat eventually leads to weight loss.
Low-calorie Foods That Will Make You Full
It is probably the most popular low-calorie food you might have come across. Add some Celery, Arugula, Tomato, Cucumber or Bok choy along with salad leaves for extra deliciousness to the platter. Actually, such a plate of salad is high in water content, vitamins and antioxidants apart from the low-calorie content. But avoid adding sugar or salt as they increase the calorie count.
Oats are another excellent option in the list of low-calorie foods. Stuffed with a high amount of protein and fiber, Oats will also make your stomach full while keeping the calorie count on the check. On average, 40 grams of dry Oats contain nearly 5.5 grams of protein and 3.8 grams of fiber in it.
Greek yogurt is quite helpful for appetite control among women. One hundred fifty grams of Greek yogurt contains almost 130 calories and 11 grams of protein on average.
An egg has a meager calorific count, 72 calories on average, yet it is rich in many other vitamins and nutrients. Adding eggs to your breakfast will slowly empty your stomach, as it reduces the production of Ghrelin, the hunger producing hormone.
Effects Of Low-calorie Foods On Health
Pros Of Low-calorie Foods
- Weight loss is one of the primary benefits of low-calorie foods. The induced calorie deficit helps in reducing body weight. In 2016, a study published in JAMA Internal Medicine divided 218 participants into two groups- one in regular diet and another in a low-calorie diet. After a period, the people in the regular diet lost 0.4 kg, while those in the low-calorie diet have lost 7.6 kg.
- Having a low-calorie diet will improve your mood, lower tension and finally bring out improved performances in day to day life.
- Some chemicals of low-calorie foods have Cancer cell killing capabilities like broccoli.
- Low-calorie diets improve reproductive performances with increased sexual drive.
Cons Of Low-calorie Foods
- Only low-calorie food may not always ensure good health. Some low-calorie foods such as soda do not contain an ample amount of other nutrients. Adding them to your diet will leave you hungry and malnutrition.
- Too low calorie is also dangerous for health, especially for pregnant women and patients.
- Lowering calorie consumption at a very high rate will reduce bodyweight abruptly. The safe rate of weight loss is 10% of the total weight in 6 months. Surpassing that will leave the person tired, nauseous and fatigued.
While making a diet of low-calorie food, it is useful if you start the habit with a group of people. It will help you to remain motivated and accountable for the diet. Also, the diet should be undertaken only under the supervision of an expert.