In terms of diets, the most commonly used “diet” is calorie counting or a calorie restricted diet. The dietary regimen of calorie restriction is basically a method used by those looking to lose weight while not suffering from malnutrition.
Calorie Restrictive Dieting
So how does a calorie restricted diet work? It is exactly how it sounds. The person that is planning to take part in a calorie restricted diet regimen will essentially restrict, or reduce the amount of calories they typically eat. When I say restrict, it is meant as a reduction in calories based on their original calorie intake. So yes, there would essentially be math that you’ll need to know in order to properly calculate what to eat. But more on that later.
In most cases, those that take control of their caloric intake are working to reduce their overall weight. However, in some cases, these caloric reductions are also employed by doctors or medical professionals as a way to aid those with pre-diabetes or those who are already diabetic. A reduction in caloric intake as well as physical activity has shown to be highly beneficial to those with these conditions.
Calorie Restriction is Not Nutrient Restriction
Now, if not done correctly, you can still experience malnutrition. The key to the caloric restrictive diet is to essentially lower the amount of calories you consume while still maintaining the correct nutrient balanced diet. If done incorrectly, those that partake in a calorie counting diet or a calorie restricted diet can develop a sensitivity to cold, have menstrual irregularities, or even cause infertility and hormonal changes to occur.
The Silver Lining
While partaking in a calorie restricted diet can sometimes result in negative side effects of varying degrees, there is some good that can come of it as well. For one, in most cases where a doctor “prescribes” this form of lifestyle change there is some monitoring involved on their part. So that may help get you on the right track and stay on the right track.
Those that partook in calorie counting or a calorie restricted diet also saw a potential increase in lifespan because of their newly formed healthy body weight. Not to mention if done correctly, you can move from a restriction in calories to a maintenance phase in which your caloric intake slightly rises and allows for you to maintain the proper weight.
Now, there are definitely other benefits as well. For example, many individuals that were on a calorie restricted diet saw a lowering of cholesterol as well as a more even blood pressure and a lowering of fasting glucose.
Determining Caloric Intake
As with many health related topics, their are several factors and some math to calculating the right amount of calories you should be consuming. Three factors play the most in this calculation, your basal metabolic rate, your physical activity, and your thermic effect on food.
Basal Metabolic Rate
Your basal metabolic rate is essentially the amount of energy, or calories, your body will need while resting. Believe it or not, this number of calories makes up between 60% and 70% of your calories burned each day. In most cases, men have a much higher basal metabolic rate than women. Calculating this number was actually made simple through the use of the Harris-Benedict formula and the great news is it’s broken down for both men and women.
Men: 66 + (6.3 x your weight in pounds) + (12.9 x your height in inches) – (6.8 x your age)
Example: 66 + (6.3 x 200) + (12.9 x 72) – (6.8 x 32) = 2037.2 > rounded would be 2,037 calories per day
Women: 665 + (4.3 x your weight in pounds) + (4.7 x your height in inches) – (4.7 x your age)
Example: 665 + (4.3 x 200) + (4.7 x 72) – (4.7 x 32) = 1,713 calories per day
Now, once you have your basal metabolic rate you’re not done. In fact, you guessed it. Their is definitely more math involved. The good news is that It’s essentially just another plug and play type equation.
Daily Caloric Need
Your basal metabolic rate is just one part of the formula. To find out what your daily caloric intake should be here is a little cheat sheet of equations for you.
Sedentary: You’re typically considered sedentary if you do next to nothing for exercise. In this variation you’ll want to use the following equation.
Basal Metabolic Rate x 1.2
Light Activity: You’re considered lightly active when you take part in a physical activity for 1 to 3 times a week. This is the equation you’ll want to use.
Basal Metabolic Rate x 1.375
Moderate Activity: If you’re moderately active then you’re working out or playing a sport for at least 3 to 5 days each week. If this sounds like you then here is your equation.
Basal Metabolic Rate x 1.55
Very Active: Taking part in hard exercise or sports 6 to 7 days in a week means burning quite a bit of calories. So if this is you, kudos to you. You’ll also want to use this equation.
Basal Metabolic Rate x 1.725
Extremely Active: Finally, if you fit into the category of “overachiever” to your friends it isn’t a horrible thing. You’ll just need to make sure you’re eating the right amount of calories for the work you’re doing. The equation for your situation is as follows.
Basal Metabolic Rate x 1.9
Understanding How to Calorie Restrict
While doing all the math is a huge part of calculating your caloric goal each day, having the number of calories per pound of body fat is just as important. Keep in mind that the safest way to lose weight is not to lose it quickly but to lose it in a smart manner. That being said, each pound of weight is roughly equivalent to 3500 calories. Therefore, if you’re trying to lose a pound a week you would take 3500 calories away from your total weekly caloric intake.
So, using the women’s basal metabolic rate and assuming she is moderately active, her daily caloric need would be 2,655.15 which rounds to 2,655. To get the weekly intake, you’d then multiply that by 7, giving you 18,585 calories in a week. Subtract 3,500 from that and you get your new weekly total of 15,085 which roughly translates to 2,155 calories a day.
Adding Peptides to Calorie Restricted Dieting
It may come as a shock to you but peptides may actually be the answer on how to more easily acclimate to a change in diet. Their is one specific peptide that comes to mind when thinking about hunger cues and dieting in particular. That peptide is HCG. HCG works with your body’s natural state and helps to keep you feeling fuller for longer along with controlling hunger cues more effectively. To get yours you’ll want to click here and add it to your cart. Are you ready to start your calorie restricted diet right?