- : Cutting too many calories can cause problems including infertility, muscle loss, and depression.
- Step 1: Count calories Keep track of your calorie intake. According to the calorie restriction diet, you take in 25 percent fewer calories than are necessary to maintain a healthy weight. Start by following a balanced diet, and then gradually cut calories. Your weight loss will proceed slowly.
- Step 2: Avoid simple sugars Avoid eating simple sugars and flours. These are typically high in calories while providing little nutritional value. Make sure that every calorie has nutritional value.
- Step 3: Eat vegetables Eat vegetables. Vegetables -- both leafy and not -- have a high nutrient-to-calorie ratio.
- Step 4: Limit saturated fats Limit the amount of saturated fats you eat to less than seven percent of total daily calories, according to American Heart Association recommendations. Cut down on animal proteins to reduce your saturated fat intake.
- Step 5: Select monounsaturated fats Eat food containing monounsaturated fats, such as avocados, nuts, and seeds, and Omega-3 fatty acids, like salmon and mackerel.
- TIP: Fats in the food you eat should not total more than 25-35 percent of your total daily calories. While all fats contain nine calories per gram, monounsaturated fats provide nutrients that help develop and maintain your body’s cells.
- Step 6: See your doctor Visit your doctor for regular checkups and blood tests to make sure you're avoiding nutrient deficiencies.
- FACT: A can of regular beer averages 156 calories.
You Will Need
- Reduced calorie intake
- Healthy food