10 low-calorie diets to lose weight and improve your health

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    Reduce calorie intake, either through a general caloric reduction or from a specific food, It is one of the most effective ways to lose weight.. This is the basis of the so-called hypocaloric or low-calorie diets (normally between 1,200 kcal and 1,500 kcal per day). And within these, some are healthy and scientifically based (such as Mediterranean diet), but also dangerous or not recommendedsuch as diets based on the consumption of a single food, which can cause deficiencies and a rebound effect (do you know what a maintenance diet?).

    If you are looking for a low-calorie diet that is reliable, easy to follow and even helps you eat better, here are the ten that we like the most.

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    low fat ketogenic diet

    It is a type of diet low in carbohydrates and very low in fat, that is, hypocaloric, which allows the body to use fat reserves as an energy source (ketosis). The result is a weight loss at the expense, almost exclusively, of fat mass, which occurs mostly in the ketogenic stage. What signs will tell you that you are entering ketosis? In the first two or three days, in some cases, you may feel a headache, a certain feeling of hunger or lack of energy. For this reason, and to avoid a possible rebound effect, it is very important to do this type of diet with professional control. The Dukan Diet, the Low Carb or the Keto diet are ketogenic diets. We like the Pronokal method, which proposes three phases: low-fat ketogenic diet, with which you lose up to 80% of body fat; progressive introduction of some foods until the remaining 20% ​​is lost; and reinforcement with good nutritional habits. Furthermore, this method includes a genetic metabolism test, supplements to combat lipoinflammation (cause of the rebound effect) and constant monitoring through its app.

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    Clean eating diet

    It consists, as its name suggests, in “eating clean”, and more than a diet, it is a trend or a healthier, smarter and more sustainable way of eating (this is how your diet should be). Shopping list). The clean eating diet eliminate processed foods – normally high in sugars, saturated fats and additives– and advocates natural and ecological. Artificial sweeteners are also eliminated, the consumption of red meat is reduced and simple forms of cooking are preferred (no fried or battered). The goal is to eat as real and natural as possible (the real food is a global trend), eliminating toxins and, incidentally, many extra calories. With this type of diet you will naturally reduce your caloric intake, eat healthy, lose weight and take care of your health. You will not have to count calories but worry about the quality of food. Do you want to try it? It is as simple as throwing out all the processed and manufactured foods you havelike frozen pizzas, cookies, sugary breakfast cereals, sodas, bags of chips…are you ready to eat clean?

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    dash diet

    It is another diet in which Calories are reduced in a general and natural way by eliminating processed foodsespecially those high in sodium, since what is sought is to take care of the health of the heart (hence its name: Dietary Approaches to Stop Hypertensionn). Although initially this diet was created to lower hypertension levels, it has become a beneficial healthy eating style for everyone, since reduce salt intake, Red meat, alcohol, sweets and processed foods, which from the outset considerably reduces caloric intake. And it prevails in the consumption of fruits and vegetables, legumes, whole grains, seeds, eggs, skimmed dairy products, fish and lean meat. That is, processed foods are replaced by fresh ones. Healthy, low in calories and easy to follow.

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    KilosOut Method

    Its team of nutritionists, doctors, psychologists and coaches help you, from their own personal experience, to eat what you need to lose weight and not get fat againr. Not only do they teach you good eating habits, but they also offer you psychological support and accompaniment, personally or in group (do you know the mindful eating?). In the first phase of the method, they will design a personalized hypocaloric diet, they will help you integrate new habits and control what you eat. You will lose weight, you will know what your “sabotaging foods” are and you will break the dependence on food. In the second phase you will assimilate what you learned in the first and They will teach you to eat so you don’t get fat again. You will eat following the recommendations of the Mediterranean diet but in the quantities that you really need. kilosoutplan.com

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    raw or raw diet

    This diet, based on the consumption of raw foods, reduces “per se” caloric intake by eliminating processed foodss, refined flours, saturated fats and sugars. The raw or live feedinga is based on the consumption of fruits, green leafy vegetables, seeds, nuts, sprouts or freeze-dried. It can also include raw meat or fish, for example in the form of carpaccio. The most important thing is not to heat food above 42 degrees so as not to destroy enzymes and nutrients in food. This diet helps to lose weight as long as natural foods are consumed, it increases the energy level and cleanses the body. It can be done on an occasional basis, as support for a vegan or vegetarian diet, and always with the supervision of an expert so as not to suffer from deficiencies. If you want to know more, we recommend the book ‘Raw Food Anti-Aging’, by consol rodriguez. On their website you will find many simple recipes with live foods.

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    vegan diet

    More than a diet it is a lifestyle that tries to avoid any form of exploitation or cruelty towards animals, which is why it is based on the exclusive intake of foods of plant origin. To become vegan you will have to stop eating meat, fish, shellfish, eggs, dairy products and honey, and consume plant foods, which It has great benefits for your health. This will lower your overall calorie intake and your weight if you don’t make the mistake of eating processed and refined foods (often contain animal fats) and going overboard on carbohydrates. For follow a vegan diet It is important to inform yourself well about the foods (and their combinations) that you have to eat in order not to suffer from deficiencies, or if it is necessary to include supplementation. Before starting veganism, we recommend consulting an expert nutritionist, such as those at nutricionvegana.org

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    flexitarian diet

    It is another type of diet that, if followed correctly, It can help you lose weight and improve your health. By basing the diet mainly on the consumption of plant foods, calories go down. Of course, you have to control the intake of refined carbohydrates and processed products, a mistake that some vegetarians sometimes make. On the flexitarian diet, which some consider practically equal to the pure mediterranean diet, mainly fruits, vegetables, legumes, seeds and nuts are consumed, and small amounts of foods of animal origin are allowed, such as eggs and dairy products, and meat and fish for those who cannot give up. In addition, processed products are eliminated which, as always, easily and naturally reduces caloric intake. This type of diet is also much more sustainable for the planet.

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    anti-stress diet

    In case you don’t know, stress, especially if you suffer it for a long time, it is one of the factors that can make us gain weight even if we eat little. This is because “in stress mode” we constantly secrete cortisol, a hormone that promotes fat accumulation. Also, stress pushes us to eat fatty and caloric foods because our energy expenditure is greater, so controlling it will help us reduce calories in our diet. And we can achieve this by prioritizing foods that help us control stress: legumes (try them in a salad), seeds, whole grains, natural dried fruitfruits and vegetablestubers and roots (sweet potato, cassava), oily fish and dark chocolate. You want to try? In the morning, have a hearty breakfast that includes whole grains and fresh fruit; in the main meal include legumes or whole hydrates with lots of vegetables; And whenever you’re tempted to grab a bagel or a bag of chips, have a handful of nuts. And don’t forget to exercise!

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    Superlative Botanicals

    Body Reset by Superlativa

    It is a 21-day program designed to identify the habits and foods that prevent us from achieving our goals (including weight loss) and that It allows reset metabolism quickly and permanently. To follow this program you will have to carry a simple glucometer (it sticks to your arm) that will allow you to control your glucose daily and discover which foods are the ones that produce the glucose spikes that usually cause fat storage in the body. In the first week of this plan you will discover how your metabolism works thanks to the glucometer sensor; in the second week you will start a nutritional plan with herbal supplements to support metabolic health; and in the third you will have seven extra days of nutritional plan + supplementation to see the real results of the transformation. After these 21 days you will transform your nutritional habits, you will reduce the intake of calories, you will improve your energy levels, you will decrease the emotional ups and downs and you’ll improve your ability to burn fat and maintain a healthy weight. You can find here the Superlative Metabolism 21 Day Program.

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    sugar free diet

    Eliminate sugar it is one of the most effective ways to reduce calories in the diet and that will bring immediate benefits to your health (weight loss, increased energy, prevention of diabetes and metabolic diseases, improvement of skin quality. But it is also one of the most drastic and difficult, so if you want to make this change in the way you eat you have to carry it out progressively. Technically you will not stop eating sugars but you will only take those that are naturally present in food, such as fruits, vegetables and carbohydrates. But yes you’ll have to give up sugarwhite car, sweets, processed and to all sugary foods and drinks. How to do it gradually? Eliminate or reduce the sugar you add to coffee, avoid artificial sweeteners, read the labels of packaged foods, reduce iintake of refined carbohydratesAvoid any sweet food (pastries, ice cream, cookies, prepared cereals…). It’s not easy but it will make you gain weight quickly and exponentially improve your health. You will even rejuvenate, since excess sugar ages.