The hypo caloric diet is one of the oldest diets that exist for rapid weight loss. It is a diet that instead of eliminating any nutrient or food, what it does is strictly regulate the amounts.
In this way, the calories that can be consumed each day are limited, based mainly on the intake of foods with very low levels of them, as is the case with fruits or vegetables.
In this case, unlike what happens with other types of diets, foods that are rich in fat, sugar or oil are not prohibited, but their quantities are restricted. It is a type of diet that, in general, offers very good results, and without rebound effect. This is because it does not eliminate any food that can be eaten again once the diet has ended.
The key to hypo caloric diets lies in carrying out a healthy and balanced diet, ensuring that the body has all the nutrients it needs in a proportionate way.
Following a restrictive diet of this type (1000 Kcal) correctly; a woman can lose between 1 and 2 kilos in a week, while men can lose between 2 and 4 kilos per week, although everything it will depend on the initial weight of the person in question and also on the level of physical activity performed. It is not recommended that this type of diet with such a low number of calories be carried out for more than a week, since for a large number of people it is not possible to carry that rate of nutrients in their body.
How to make a hypo caloric diet?
If you want to know how to do a hypo caloric diet, it is important that you take into account the following keys that we are going to give you, and that are the basis of this type of diet.
High consumption of vegetables and fruits
One of the pillars of this type of diet is the consumption of fruits and vegetables. Being foods that have very few calories, and also contain a lot of water and are satiating, they are perfect for losing weight. Actually, these types of products are used in the vast majority of diets, since they are foods that help maintain a healthy life.
Food preparation
Beyond the foods to eat through this diet, it is important to take into account the great importance of its preparation in this diet. The way they are cooked is key, preferring to opt for natural, fresh or slightly cooked foods, opting whenever possible for steam cooking. In the same way, it is recommended that the food be of varied composition and consumed in small portions.
Elimination of foods from the diet
Although with a hypo caloric diet you can consume any food, there are a series of products that are not advisable and that it is highly recommended that you do not consume, such as stews, fried foods and sauces. If you can eliminate them from your diet, it will be much better and will help you achieve better results in a shorter period of time.
Nutritional values for a hypo caloric diet
The main objective of a hypo caloric diet is to reduce the number of calories that a person consumes each day, thus making it possible to lose weight. The longer it takes to provide more calories than consumed, the greater amount of fat there will be in the body.
This type of diet, which ensures good health and does not encourage the appearance of any type of eating disorder, must be followed based on certain nutritional values. The total fat intake should not exceed 30% of the total diet. Of this percentage, 10% must be of animal origin, another 10% olive oil and the remaining 10% from vegetables and fish. Proteins should account for 15-20% of the total energy consumed and around 50-60% corresponds to carbohydrates such as cereals, pasta and legumes.
Advantages and disadvantages of a hypo caloric diet
As with other diets, a hypo caloric diet has a series of advantages and disadvantages, which you should know before deciding to start one of these diets:
Advantages of a hypo caloric diet
- It is a diet that promotes weight loss and does not produce a rebound effect.
- It is a balanced diet in which all food groups are taken into account.
- It is suitable for people with problems of obesity, sleep apnea, diabetes, risks of cardiovascular disease, high blood pressure, etc.
Disadvantages of a hypo caloric diet
- In this type of diet, all foods must be weighed. This means that it can become a somewhat tedious task, which will require willpower and discipline.
- It is possible that, being duly marked weekly menus, you will experience boredom at mealtime, since you will always eat the same thing.
- If they last a long time and are very low in calories, they can have harmful effects. For this reason, it is advisable to follow the diet in the hands of a good nutritionist.
Example of hypo caloric diet of 1500 Kcal
When making a daily menu of a hypo caloric diet, you should try to find that it is as varied as possible, the recommended portions being the following:
- 1-2 servings of protein foods (meat, eggs, fish, tofu, seaman, tempeh…).
- 2 servings of fruit.
- 2-3 servings of dairy products (semi or skimmed).
- 2-3 servings of vegetables.
- 3 servings of floury.
- 3 servings of oil.
Based on this we can easily create a hypo caloric diet of 1500 Kcal (or those that correspond according to your needs):
- Breakfast : A cup of milk with coffee or tea + two whole-grain toast or two corn pancakes
- Lunch : Cooked, grilled or steamed vegetables with two tablespoons of cooked legumes and a tablespoon of olive oil + white fish or 1/4 of a casserole, grilled or baked chicken + a serving of fruit.
- Snack: A yogurt.
- Dinner : Vegetable or escalivada salad with a small can of tuna, two slices of low-fat cheese or two anchovies, with two toasts or two tablespoons of cooked vegetables + a serving of fruit.
Before starting a diet, it is advisable that you go to a specialist who can advise you on the appropriate number of Kcal to start it, since depending on each person; one amount or another may be advisable.
What do you need to make a hypo caloric diet?
- Willpower to comply with all the instructions marked on the diet.
- Accompany the diet with physical exercise.
Tips for a hypo caloric diet
- If you want to follow a hypo caloric diet, it is recommended that you first visit a nutrition specialist, since he or she will be the one who can best evaluate you. In this way you will know your situation and will be able to adapt the diet to your particular case.
- It is very important to respect the five meals a day. Also try to eat at the same time every day.
- At mealtime, do it slowly, trying to take at least 20 minutes for each meal. This will give the brain a greater feeling of satiety.
- You must accompany the diet with physical exercise to achieve the best results. This way you will lose weight faster.
