- Reduction diet - the total energy requirement of the body
- Reduction diet - weight loss rate
- Reduction diet - how to arrange it?
- Reduction diet - what to eat?
- Reduction diet - how to persevere?
- How to persevere in a diet
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What is the reduction diet? The rules are simple - lower the caloric content of the daily diet by 500-1000 kcal below the body's total energy requirement. See how to use the formulas to calculate your daily caloric intake based on your height, age, gender and level of physical activity. What to eat on a reducing diet?
Contents:
- Reduction diet - the total energy requirement of the body
- Reduction diet - weight loss rate
- Reduction diet - how to arrange it?
- Reduction diet - what to eat?
- Reduction diet - how to persevere?
The reduction diet is the complete opposite of all the miracle diets you have encountered so far and may have tried. Its basic assumption is to reduce the caloric content of the daily menu by 500-1000 kcal below the total energy requirement of the body. The amount of calories by which the energy value of meals should be reduced depends on the starting weight of the body, i.e. the degree of overweight or obesity. A reduction diet is based on the principles of he althy eating and is a lifestyle model rather than another proposition impossible to implement in the long term. Let's take a closer look at the rules of its application.
Reduction diet - the total energy requirement of the body
At the beginning, it is worth determining the body mass appropriate for your height, that isdue body mass (NMC) . The Lorentz formula is used for this:
NMC for women: Due weight [kg]=height [cm] - 100 - 0.5 x (height [cm] - 150) NMC for men: Due weight [kg]=height [cm] - 100 - 0.25 x (height [cm] - 150)
After calculating the due weight, we get approximate information about the weight we should aim for and how many excess kilograms accompany us.
When starting a reduction diet, it is crucial to determine your caloric needs. It is different for each person and depends on weight, height, age and physical activity. We start by calculatingPPM, or basal metabolism , according to the Harris-Benedict formula. PPM is the amount of energy your body uses to support all vital functions without exercisingany action.
PPM for women PPM [kcal]=665.09 + (9.56 x weight [kg]) + (1.85 x height [cm]) - (4.67 x age [years]) PPM for men PPM [kcal]=66.47 + (13.75 x weight [kg]) + (5 x height [cm]) - (6.75 x age [years])
Once you know your PPM, calculateCPM or total metabolism , which takes into account energy expenditure for all daily activities and physical activity. To calculate the CPM, you can use the k-factor, which describes the level of physical activity, or use the appropriate tables to calculate the energy used for all activities during the day, such as dressing, vacuuming, etc. However, this is a very time-consuming method. It is easier to use the approximate k-factor given in the table below.
CPM=k x PPM
| value of the k-factor | physical activity |
| 1,2 | for a sick person lying in bed |
| 1,4 | for low physical activity and sedentary work |
| 1,6 | for moderate physical activity and standing work |
| 1.75 | for an active lifestyle (regular exercise) |
| 2 | for a very active lifestyle (daily exercise) |
| 2,4 | for people professionally involved in sports |
Read also: BMR - how to calculate your caloric requirement? Formula for BMR and CPM
Reduction diet - weight loss rate
After determining the caloric demand, it is still necessary to state how much we can reduce the caloric content of our diet so as not to feel too much of the dietary regime. For people who want to lose a few kilograms, the most appropriate reduction in calories is a maximum of 500 kcal (which is a safe weight loss rate).
If you are overweight, it is advisable to cut calories by as much as 1000 a day. Of course, not all at once. You have to enter the reduction diet gradually, preferably by reducing the caloric content of the diet by 100 kcal per day until the defined deficit is reached.
Only a calorie deficit will make you burn fat. What does it mean? You need to eat less than your body expends. To lose 1 kilogram of fat, you need to burn 7,000 kcal, or 1,000 kcal a day if you are planning to lose one kilogram a week (500 kcal a day if you want to lose 0.5 kg a week).
People who are overweight lose more weight initially, but not just body fat, but also water lossmetabolic retention in the intercellular spaces.
Example
How to apply the above formulas in practice? Let's do iton the example of a woman aged 45, 159 cm tall and 76 kg in weight, leading a sedentary lifestyle.
1. We calculate her due body weight according to the formula The correct body weight [kg]=height [cm] - 100 - 0.5 x (height [cm] - 150) NMC [kg]=159 - 100 - 0.5 x (159 - 150)=59 - 4.5=54.5 [kg]
2. We calculate the basal metabolism PPM [kcal]=665.09 + (9.56 x weight [kg]) + (1.85 x height [cm]) - (4.67 x age [years]) PPM [kcal]=665.09 + (9.56 x 76) + (1.85 x 159) - (4.67 x 45)=665.09 + 726.56 + 294.15 - 210.15=1475 , 65 [kcal]
3. We calculate the total metabolism. CPM=k x PPM The activity coefficient k for a less active person who performs sedentary work is 1.4. CPM=1.4 x 1475.65 [kcal]=2065.91 [kcal]
We already know the total energy requirement. Now it remains to decide how much we want to lose weight. If you want to lose 500 grams of body fat per week, you need to lower your caloric content by 500 kcal per day (3,500 kcal per week), so the woman in the example above should consume about 1,570 kcal each day. Reaching her proper body weight (54.5 kg), i.e. losing 21.5 kg of excess weight, will take her at this pace about 43 weeks.
Reduction diet - how to arrange it?
A reduction diet is basically nothing more than introducing the principles of he althy eating and applying them in practice. It does not exclude any group of nutrients and is not an elimination diet. It teaches you to eat he althy.
In a reduction diet, 4-5 meals are recommended a day at regular intervals every 3-4 hours. We also treat small snacks between breakfast and dinner as meals. That is why it is important to plan meals, i.e. to distribute them properly in time. According to the recommendations, the energy in individual meals should be distributed as follows:
4 MEALS: breakfast 25%, II breakfast 15%, lunch 35%, dinner 25%
5 MEALS: breakfast 20%, II breakfast 15%, lunch 30%, afternoon tea 15%, dinner 20%
Being on a reduction diet, first of all, you must exclude absolutely "non-diet" products from the menu, i.e. fast food, sweets, highly processed food, instant products, carbonated, sweetened and colored drinks, s alty snacks, fatty meats. You should limit fats, nuts and dried fruit. Although they are mostly he althy products, unfortunately they are also high in calories.
Base your menu on vegetables, semi-skimmed dairy products, fish, lean meat, also introduce fruit, butin the amount of 200-300 grams per day. Thermal treatment is also important. Avoid frying and stewing in fat. Choose baking, cooking, steaming. Prepare meat and fish in a grill pan and replace s alt with herbs. Remember to drink at least 1.5 liters of water a day.
Reduction diet - what to eat?
Products and dishes recommended, recommended in moderate amounts and contraindicated in a reduction diet ( Ciborowska H., Rudnicka A., Dietetyka. Nutrition of a he althy and sick person, Warsaw 2014 )
| Products and dishes | Recommended | Recommended in moderate amounts | Contraindicated |
| Drinks | Skim milk 1.5-0.5% fat, skim yogurt, lean kefir, milk-fruit cocktail without sugar, boiled water, black, green, red, herbal, fruit tea without sugar, cereal coffee without sugar , vegetable and fruit juices, sugar-free vegetable drinks | Weak natural coffee without sugar | All sugar-sweetened drinks, natural cocoa, strong coffee, fruit and cream drinks, fatty milk, alcoholic drinks, fruit juices with sugar, lemonade, coca-cola, pepsi |
| Bread | Wholemeal bread graham, wholemeal bread, crisps | Wheat bread, wheat-rye bread, rolls, croissants, French baguettes, toasted baguettes | Pastries with added sugar, honey bread, sponge cake with sugar, shortcrust pastries, sponge cakes |
| Bread additives | Lean meats: ham, sirloin, poultry, meat and vegetable pastes, lean fish, stuffed eggs, soft-boiled eggs or scrambled eggs, cottage cheese, homogenized cheese, grain curd cheese | Semi-fat curd cheese, half-fat rennet cheese, butter, margarine, poultry pate, veal, poultry and veal sausages, sugar-free jams, herring, fish not very fatty - boiled, smoked | Fatty meats, sausage, canned meat, pate, brawn, honey, jams, marmalades, preserves, fatty yellow rennet cheeses, melted cheeses, blue cheeses, feta cheese, fromage cheeses, fatty cottage cheese |
| Soups and hot sauces | Vegetable pure, e.g. tomato, mushroom, red borscht, lean broth, dairy with milk 0.5-1.5% fat | Soups seasoned with suspensions: vegetable, potato, fruit without sugar, dill, cauliflower, buttermilk soup, whey, lemon, red borscht, sour soup, cabbage soup, rice, barley soup, sauces on vegetable stock | Essential soups, e.g. based on fatty meat broths, thickened with roux, with plenty ofcream, fruit with sugar, thick sauces, fatty, essential, sweet |
| Soup additives | Brown rice, croutons, groats, poured dough, pasta, potatoes, beans, peas | Large amounts of bread, pasta, groats, puff pastry peas, French and biscuit dumplings | |
| Meat, poultry, fish | Lean meat: veal, baby beef, lamb, rabbit, chicken, turkey; lean fish: cod, tench, pollock, zander, pike, perch, blue whiting, flounder, hake, flatfish, roach, trout, white halibut; cooked, baked in foil, parchment, grilled, in a combi-cooker, stewed without fat | Red meats: beef, horse meat, pork tenderloin; fish: young carp, bream, redfish, tuna | Fatty species: pork, mutton, offal, goose, duck; fatty fish: eel, salmon, catfish, silver carp, herring, B altic sprat; foods saturated with fat: fried, baked, stewed in the traditional way |
| Semi-meat and non-meat dishes | Meat and vegetable puddings, cheese, vegetables stuffed with meat | Puddings made of groats, pasta, casseroles, risotto, dumplings with meat | Foods with added sugar, e.g. dumplings, pancakes, dumplings, fried foods - pancakes, groats cutlets |
| Vegetables | All except those listed under "Recommended in moderate amounts" | Peas, beans, canned green peas, corn | Salads and vegetables cooked with mayonnaise, cream, egg yolks, sugar |
| Potatoes | Whole-cooked, baked, mashed potatoes | Fried, potato chips, French fries, potato pancakes, dumplings | |
| Fruits | Grapefruits, apples, cherries, currants, strawberries, apricots, wild strawberries, raspberries, oranges, tangerines, pineapples | Grapes, bananas, peaches, plums, pears, mangoes, black currants, dried fruit | Fruit in syrups, compotes with sugar, fruit salads with sugar, jellies with cream and sugar |
| Desserts | Compotes, salad compotes, jelly, jelly with a little sweetener, homogenized cheese legumines, fruit and cheese, baked apples with egg white, cold cheesecake with a little sweetener, fruit salads, milk desserts | Cakes with little fat and sugar or a little sweetener | All desserts with sugar, honey, e.g. jellies, creams, compotes, legumin, marmalades, all with high fat and sugar content, e.g. cakes, pies, donuts, faworki, nuts, halva, chocolate |
| Spices | Mild as: lemon juice, lactic acid, citric acid, green dill, parsley, garlic, onion, cumin, marjoram, basil | Nutmeg, bay leaf, allspice, s alt, sweet pepper, herb pepper, wine vinegar, curry, thyme, oregano | Very spicy, chili, mustard, vinegar, s alt in larger amounts |
To make it easier to control the amount of food eaten, it is worth creating a food diary in which you will write down the products and amounts that you ate as part of the meal. Such a tool will allow you to easily judge whether you are choosing the right products. You can also use it to calculate the calorific value of food.
Reduction diet - how to persevere?
Plan your meals in advance, always keep vegetables in the fridge. This approach will prevent you from eating anything while you are hungry. It is also important to eat in a calm atmosphere, slowly. You should enjoy your meal, celebrate it, and give your brain time to register when you feel full.
By eating greedily and violently, not only will you eat more, but you'll also get stomach ache from gulping air. Don't overeat. The meal should end when you feel you have room for a few more bites. Within minutes of finishing your meal, you will feel pleasantly full, not lethargic and full as if you overeat.
Make changing eating habits something joyful for you. Be aware that you are doing something good for your he alth and body shape and do not treat the reduction diet as something unpleasant that deprives you of the pleasure of eating your favorite delicacies. Introducing the reduction diet recommendations is the way to he althy weight loss and gaining good he alth.
Check how many calories you should eat daily
How to persevere in a diet
We associate the diet with sacrifices and limitations. And this is often what determines its success. How do you think about your diet? How to overcome crises while losing weight - suggests Elżbieta Lange, psycho-dietician and he alth coach.
