Health Benefits Of A Low Calorie Diet ? 5 Useful Components Of A ...

Shortcuts are not the preferred path for health and well being. When you want to reap a good harvest, you have to sow appropriately. A low calorie diet has been an important component of weight loss and healthy living since ages.

Combine it with exercising to get the most out of your efforts! A low calorie diet, which enables you to consume food and drinks in the range of 800 to 1,500 calories every day, should essentially be balanced so that you get enough of the nutritional intake besides keeping calories under check. It can be tricky to get a balanced nutrition with limited calories, but is not impossible.

Through careful and diverse choices, you can arrive at a balanced low calorie diet which is light on the body but not too light on the nutritional content.?Find here 5 such useful components which can make up a diet low in calories but high in nutrition.

Components Of A Low Calorie Diet

Choose a More Filling Ingredient

It is not easy to control calories, particularly during the early days of beginning your low-calorie diet or weight loss schedule. Changing a habit requires patience and perseverance. You should be a little liberal with your? body by choosing those food items which are low in calories but more filling and satiating (than many others which might be low in calorific value but still leave your hunger pangs awry).

For example, you can replace the fries with fresh fruits and veggies. To allure you taste buds, prepare an attractive palate. Include a variety of fruits loaded with different colors. These do not provide just empty calories, take longer to eat and are fulfilling for the hunger pangs as well. And you can get a whole lot of nutrients from them.

It is easy to have a candy bar when you are running short of time or in no mood to ?prepare? food. But a little preparation in advance (during your lean time) can save you from munching on empty calories. It is you who can choose between a candy bar and a pita stuffed with low-fat chicken salad, both providing the same amount of calories.

Include the Rich (Natural) Nutritional Foods

Many foods are overlooked because they lack taste or appeal, but they can be packed with nutrition even being low in calories. Do some research and find out food items which are undermined due to lack of taste or appeal.?One such food is the low-calorie celery stick. These sticks could easily be downgraded to food for animals or restricted to the desperate dieters.

However, the celery stick is one among the lowest calorie (natural) foods. Each stem can provide about five calories with loads of nutrition.? What?s better, the phytochemicals (phthalides) in celery may help relax the artery wall muscle tissue, enhance blood flow and help reduce blood pressure. These can be additional advantages of the natural food.

Another good inclusion is the watercress. These peppery green foods can be consumed generously (a pound can give only about 53 calories). Although low in calories, watercress has abundant vitamins ? A, C and K. A study points out that consuming 3 ounces of watercess (every day) enhances the cancer-fighting antioxidant levels.

Include Value Add-ons to your Diet

Wise choices can bring remarkable differences to eating. Since decades, research is being carried about foods which contribute to health and well being. When it comes to a low calorie diet, the research has greater significance in outlining those foods which can serve as the perfect choices in a calorie-specific diet or one aiming at controlling weight.

Green tea, which has gained much fame recently, is a rich antioxidant component for a low calorie diet. It is believed to aid fat burning, besides providing controlled calories. Going by studies, two to four cups of green tea each day can translate into about five pounds a year.

Furthermore, green tea also has a role to play in lowering cholesterol, and preventing illnesses (although the research is limited).? The benefits of green tea are likely to be influenced by other factors as lifestyle and eating habits.

Many health professionals agree that green tea can provide important antioxidants and compounds to help maintain good health. Green tea undergoes minimum processing; its leaves not fermented (like black tea) but withered and steamed. This makes green tea unique and more concentrated.

It also came out in certain studies that green tea (and its extract) can fight obesity and lower LDL (the bad cholesterol). A Dutch study revealed that drinking caffeinated green tea contributed to losing more weight, although drinking the decaf variety also lead to a decrease in waistlines and body weight.

Green tea may also be taken as weight loss supplements, except in case one has liver problem. However, it is best to drink it to get the most out of it. Green tea should become complementary to healthy living, not preferably consumed as a drug.

Also Read

Truth About Low-calorie Diets
How Beneficial Are Very Low Calorie Diets?
Lose Weight through Low Calorie Diet
Low Calorie Diet ? Meet Your Weight Loss Goal
Very Low Calorie Diet For Obesity

Balance your Diet with More Fruits

Fruits are essential for completing the diet, irrespective of the number of calories. Instead of eating the energy-dense foods, like chips and cookies, consume more of fruits. Apple, grapes, orange, kiwi, etc. are some of the good options to include in your low calorie diet.

Source:?http://vitamins-minerals.knoji.com/the-vitamins-experience/

Kiwis, the giant berries, are full of fiber, potassium and vitamin E, K and C.? Have the skin and everything to get the most out of them! And a cup of grapes can be satiating, yet good, for managing weight.

Besides, fruits (and vegetables) have more water and fiber than processed foods. These can be both filing and healthy. If you consume a whole juicy tomato, you get the same calories as five dry pretzel sticks. This can be a swapping worth trying!

Delight yourself with (Low Calorie) Treats

Consuming a restricted diet can make eating monotonous. To provide motivation for eating, give occasional treats to yourself. This does not mean dining out. You can prepare your own (low calorie) lip smacking treats.

Cottage cheese is a good ingredient which is low in calories, low in cost but high in protein and taste. It?s aptly fitting consistency and almost neutral taste makes it the right ingredient for hundreds (or thousands or more) of recipes. Occasional treats can help you stick to your low calorie diet and preserve the commitment for healthy living.

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Source: https://www.ayushveda.com/magazine/5-useful-components-of-a-low-calorie-diet/

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