Losing weight will always require a calorie restriction but how much do we restrict calories in the diet?

When trying to lose weight many dieters tend to restrict calorie consumption too much too soon, sometimes with a belief that a sudden calorie restriction will shock the body into burning fat quicker. The body does adapt to any calorie restriction quickly however, it does not force increased fat burning, greater fat burning is the result of higher fitness levels or an increased metabolism. Restricting calories too much will only result in a lowered metabolism as the body burns protein from lean muscle.

When dieters restrict calories too much it also develops a stronger appetite. Many believe this is because they are eating less however, it may be caused by a slight deficiency in essential nutrients. The appetite may be driving the individual to seek more food in order to gain the required nutrition.

With these possible factors in mind it is essential that calorie restriction is a gradual process developed over many months and not something done within a week or two. A true calorie restriction is also more effective when nutritionally dense foods are eaten in small, frequent meals. A diet void of nutrient dense foods may only cause further cravings and a greater appetite!

Restricting calories by eating healthy, low energy meals regularly is the best way to lose weight permanently. Introducing healthier varieties into the diet gradually ensures lower calorie consumption with the benefit of providing the body with enough essential nutrition to maintain an effective fat-burning energy system.

How much is too much when restricting calories?

Studies show that many dieters restrict calories as low as 1000 per day. This is way too low and often reached by cutting out complete meals rather than developing a healthy eating calorie restriction. Calories should always be restricted slowly and never go below an average of 1200 per day for women and 1500 for men. A calorie restriction of less than 1000 increases the chance of nutrient deficiency causing further potential health problems, it also may cause a lack of vitality which is an essential requirement if exercise is part of the weight loss program.