There is such a thing as taking a diet too far. Eating too few calories signals to your body that you are in starvation mode and your body acclimates to having fewer calories.
Why is this a problem? Because when you resume a “normal” diet even if it isn’t overeating you WILL GAIN WEIGHT because now your body thinks it needs fewer calories to operate on.
A woman shouldn’t eat fewer than 1200 calories a day and a man fewer than 1400-1600 and depending on the size of the man even that may be low.
What do you get to eat on a low calorie diet?
800 calories
You should NOT be eating such a low calorie diet without a doctor’s care. There are likely to be side effects from such a low-cal diet including:
Nausea Fatigue Diarrhea Constipation An 800 calorie diet may be more of a liquid based diet of protein shakes and such.
However, even with an extreme lo-cal diet that supports food instead of liquid diets the “base” of the diet would include limited amounts of low calorie vegetables like green beans, broccoli, spinach and cauliflower because they have the essential vitamins your body needs plus they are low in calories.
Red meat would not be an option, too high in calories, however, extremely small portions of fish, turkey or chicken may be included.
1000 calories
A diet with only 1000 calories is still a bit too restrictive. Essentially it is a low fat and low sugar diet. On this plan a typical day would include the following servings:
- two 1-cup servings of fruit
- two 1-cup servings of vegetables
- 3 ounces of grains
- 2 ounces of meat
- 2-cups of dairy products
- 15 grams of fat and oils
- 165 calories available for measuring errors or hidden calories
1200 calories
This is a good starting point for most women. At this calorie level you can include raw or cooked fruits, include dark green and orange vegetables, legumes, even some starchy veggies like corn, potatoes plus bread, rice cereal and pasta. Your 1200 calories daily should always include:
- two 1-cup servings of fruit,
- three 1.5-cup servings of vegetables
- 4 ounces of grains
- 3 ounces meat
- 2 cups dairy products
- 17 grams of fat and oils
- 171 calories for measuring errors or hidden calories
1500 calories
This is a good starting point for most men, although many need more even up to 2000 calories depending on their size and build. Be sure to include raw or cooked fruits, include dark green and orange vegetables, legumes, plus some starchy veggies like corn, potatoes plus bread, rice cereal and pasta. You should also be eating poultry, beans, fish, tofu, nuts, and seeds. At this level add skim milk and natural cheese.
Your 1500 calories daily should always include:
- three 1.5-cup servings fruit
- four 2-cup servings of vegetables
- 5 ounces of grains
- 5 ounces of meat
- 3-cups of dairy products
- 22 grams of fat and oils
- 32 calories for measuring errors or hidden calories
Boosting your metabolism enables you to burn more calories to lose weight while still eating the required balance of calories your body needs to operate “normally”.
A boost to the metabolism means not having to be so strict with calorie counting while attempting to lose weight.
