Cutting fat means more than simply cutting calories.
A deficit of 500 calories per day could account for one pound of body fat per week, studies show.
For maximum fat loss, most authorities suggest a minimum of 1,200 calories per day. Initially, you may wish to go as low as 1,000 calories per day, but no less. However, if fatigue sets in, increase intake to as high as ten calories per pound of body weight.
Surprisingly, eating 1,200 calories will keep you satiated. As long as you exercise regularly and watch your cholesterol and fat intake, you can eat more of the foods you enjoy. Once you’ve lost your desired amount of weight, you can increase your caloric intake to a level more appropriate for you and make certain other minor changes in your eating habits.
Individualize! Include foods low in calories and high in nutritional value, including fruits and vegetables, breads, cereals, and whole grains, poultry, fish, legumes, meat, and low-fat dairy products.
Remember this: You should choose a caloric level you realistically follow day in and day out. Then, stick with it!
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