Suggestions for a hypocaloric diet

We are more sedentary every day, which favors the increase of overweight and obesity, so we have to stop seeing low-calorie diets as a temporary prohibition and punishment, and start consuming them on a daily basis, in order to maintain or reduce our body weight.

There is an important and growing sector of the population interested in losing weight, a high percentage of them do not consider it necessary to go to a health professional to achieve it, running the risk of following an ineffective or dangerous diet, which instead of improving their quality of life, puts their health at risk.

To achieve an effective reduction of overweight and obesity, it is not enough to go on a diet for one season, but to make lifestyle changes that allow us to reduce weight and maintain it afterwards. To achieve this, we must have the motivation and awareness for health care; in addition, the support of the family environment and the guidance and assessment of qualified health personnel are necessary.

Principles to be taken into account in the preparation and monitoring of controlled low-calorie diets.

To avoid health disorders, programmed energy restrictions should be moderate. In general, a reduction of between 500 and 1000 kilocalories per day is recommended, with respect to the amount previously consumed, mainly restricting fats. Reductions of more than 1000 kilocalories per day would be very difficult to achieve and would not provide the necessary nutrients, increasing the risk of nutritional deficiencies.

We must take into account that the diet should provide at least the equivalent of 22 kilocalories per kilogram of body weight per day. For example: a person weighing 70 kilograms should not consume diets that provide less than 1572 kilocalories per day.

It is preferable to consider a long-term weight reduction, in order to avoid the consumption of very restrictive diets. In addition, prolonged use of a hypocaloric diet, without a pattern of physical activity, can lead to a decrease in the basal metabolic rate, caused by compensatory mechanisms and loss of muscle mass. These are the main responsible for the rebound effect or yo-yo effect, increasing the weight much more, once the energy restriction is stopped.

Consume foods that satiate our needs with smaller amounts of intake. For example, fruits produce more satiety than cookies or sweets, carbohydrates produce more satiety than fats, boiled potatoes have twice more satiating power than french fries, etc.

Suggestions for the selection of foods for controlled hypocaloric diets

Milk and dairy products: to ensure the necessary calcium levels, intakes of at least two servings of dairy products, such as skimmed milk, cottage cheese and yogurt, which contain low levels of fat, are recommended.

Cereals, legumes and potatoes: 5 to 6 servings per day are recommended. This group should make the main contribution of complex carbohydrates, in addition, they are a source of proteins, vitamins, minerals and fibers.

Vegetables: most vegetables can be consumed without limit, since they have a very low caloric density. It is recommended to consume at least three to four servings a day, and at least one of the servings should be raw.

Fruits: they should be consumed in their natural state, two or three fruits daily, restricting bananas, grapes and avocado.

Meat, fish and eggs: it is recommended to take a portion of protein at lunch and another one at dinner, to cover the daily demand. Meats should preferably be chicken, turkey and rabbit; fatty and processed meats should not be included. All types of fish should be included in the diet, alternating with meat and eggs.

Fats and oils: fat consumption should be reduced due to its high caloric density. Two to three spoonfuls of olive oil are recommended daily; use cooking methods, grilled and baked; and avoid sauces, fried foods and overcooked foods. The following should not be consumed: palm oil, coconut oil, butter, animal fat and margarine.

Mineral and vitamin intakes: to guarantee micronutrient intakes, we should plan diets that include many foods; in addition, skim milk, vegetables and fruits should not be missing, since they have a high density of nutrients. In some cases it will be necessary to resort to the use of mineral and vitamin supplements, always under medical prescription.

Recommendations for shopping:

• Make a list in correspondence with the planned diet.

• When shopping, select only the items on the list; do not take home anything that is not recommended for your health.

• Read food labels and select those foods that provide lower amounts of energy and fat.

• Do not consider that you can consume without limits light foods, remember that they contain only 30% of calories, below your reference food, but in many cases, they still contain many calories.

Recommendations to elaborate menus:

• Try to include as many foods as possible in the diet, in order to achieve the contribution of all the necessary nutrients.

• To avoid that the hypocaloric diet is rejected, meals with good flavor should be elaborated, which are attractive to the palate; for this use spices and condiments such as garlic, onions, lemon, laurel, vinegar, etc.

• Plan menus in advance and respect the ingredients and quantities corresponding to each day and time.

• Select foods with high nutrient density and low calories, such as skim milk, vegetables, fruits.

• Choose foods with high fiber content, which will help increase satiety and regulate digestive processes. Examples: whole grains, vegetables, potatoes, fruits and legumes.

• Food preparation should preferably be baked, steamed, boiled and grilled; avoid stews, sauces, fried, breaded and battered foods, etc.

• You should drink more than two liters of water a day.

• Consume fruit juices made at the moment and without energy sweeteners, such as table sugar or honey.

• Eliminate the consumption of industrial soft drinks.

• To restrict the consumption of alcohol.

Number and distribution of meals

To achieve the effectiveness of low-calorie diets, it is not only important to control energy intake, but also the distribution of this energy throughout the day. It is recommended to eat five meals a day, always trying to have a complete breakfast (containing skim milk, fruits and whole grains) and a light dinner.

The distribution of calories in the different meals throughout the day is the same recommended for the general population:

• Breakfast: 25%

• Mid-morning: 10%.

• Lunch: 35%.

• Afternoon snack: 10%Dinner: 20%Dinner: 20%Dinner: 20%Lunch: 35

• Dinner: 20%.

Recommendations to transform some habits during meals

Try to keep a fixed schedule of meals, and avoid eating food outside these times. Prolonged fasting triggers the body's defense mechanisms and activates physiological processes aimed at increasing stored fat levels.

Try to use smaller plates, and gradually decrease the amounts to be eaten. Enjoy your meals, eat slowly, chewing your food well. Do not wait until you feel full to stop eating, finish when you run out of food.

Avoid eating while watching television, since it will distract you and you will not be able to control the amount of food you are taking. Control what you are going to eat, to achieve this, serve on your plate what is necessary and do not take food from other containers on the table.

Recommendations to keep the weight off

Consider dieting as a new lifestyle and not as a punishment or temporary prohibition. Keep your physical exercise and eating plan stable, without changing these patterns on weekends or vacations.

If you notice weight regain, analyze what may be happening and correct the situation. You should be realistic about the weight to be achieved, keeping in mind that the fact of not gaining more weight is already a success, because it brings health benefits.