A calorie reduction diet focuses less on eliminating particular food groups and more on reducing overall food intake. These types of diets range widely in intensity, ranging from the popular L.A. weight loss plan to very strict calorie restriction diets, like CRON.
Choosing a Calorie Reduction Diet
Many diets based on calorie reduction exist, and because of this you may have difficulty choosing the right one for you. However, being honest and realistic about your goals and needs during dieting can help you pick the right plan for you.
The appropriate calorie reduction plan for you will vary according to your goals. A diet focused primarily on fat loss may be more restrictive and have different requirements than one combined with an exercise program to build muscle. Strict calorie restriction dieters, such as CRON followers, are often motivated less by weight loss, and more by the promise of a substantially longer life. Other calorie reduction plans may only work in the short term, like diets that body builders follow before a competition.
Most dieters are more successful when they have a support system in place. The most effective support system will vary depending on your personality and comfort level with other people. Some dieters thrive on weekly meetings and weigh-ins, while others may prefer frequenting online forums and discussion boards to receive support. The best calorie reduction plan will be one that offers the support you need while making you feel comfortable.
While some calorie reduction plans only focus on your diet, other plans have particular workouts as well. Specific workouts may be easiest for new exercisers, but may not be appropriate for people with disabilities or too easy for regular gym goers. If the diet's workout plan is not appropriate for your particular needs, be sure to modify it under the supervision of a personal trainer. A good personal trainer should be able to develop a workout plan that is customized to you while still meeting your diet's goals for exercise. Even if your diet does not include an exercise recommendation, consider making a commitment to exercise most days of the week to improve your health.
Tools for Calorie Reduction
Calorie reduction diets are best suited for individuals willing to keep careful records of the foods that they eat. Doing this not only ensures you are eating the targeted amount of calories, but also that you are getting the nutrients your body needs.
A good food scale will allow you to accurately measure foods such as meat and fruit that don't come packaged in individual servings. You may also want to weigh foods that come in individual packages to make sure that the weight in the container matches the nutrition label's estimate. While the nutritional label may have a volume recommendation, all nutrition label recommendations are based on a weight measurement.
Measuring Spoons and Cups
Measuring cups are good for measuring cereal and other foods quickly. Measuring spoons will help you accurately gauge how much oil you use during cooking, as well as accurate amount of condiments. Studies have shown that even experienced dieters have difficulty estimating a tablespoon or cup of something, so buy a set of both and keep them in reach when preparing your meal.
It is very important to have a clear nutritional plan when starting a diet. A healthy eating plan helps you pick meals in advance with the correct balance of calories and nutritional content. While some dieters believe that they only need to know the high end of calorie range limitations for a single day, it is better to have a range that also states a calorie minimum. A diet that is too low in calories cannot only slow your metabolism, but can make you more susceptible to binge eating.
Studies have affirmed that a food journal is one of the most affective weight loss tools available. Keeping a detailed record of the foods you eat as well as the calories and serving size allows you to notice both positive and negative trends in your eating behavior. It also helps to make sure you are receiving all of the fiber, vitamins, and minerals required by your nutritional plan.
While all diets work by reducing caloric intake, a calorie reduction diet may not work for your particular lifestyle or personality. This diet relies on careful measuring and recording of all of your meals, which may be difficult to achieve depending on your eating habits. If you are struggling to follow your diet, consider trying a different eating plan that will require less counting, such as a low carb diet.