Low-Calorie Diet

Low-Calorie Diet

A low calorie diet specifies the intake of only 900 to 1300 calories on a daily basis.

Calories consumed provide fuel for the body. Through the consumption of fewer calories, the body burns stored fat as opposed to calories for its effective functioning.

A pre requisite for this diet is a calorie counter book or web site which calculates the number of calories you have consumed.

A fairly inactive woman needs 1500–1800 calories daily, with a man needing 2000-2200 calories daily. An active person needs to add 600-800 calories on to those figures each day in order to sustain the physical activities.

It is best to choose a balanced diet. Therefore, choosing from the different food groups is essential, carbohydrates, fats and proteins.

Carbohydrates provide energy. You are advised that 60% of your diet should be made up of carbohydrates. Carbohydrates have 4 calories per gram.

Fats are a crucial nutrient in the diet. They too provide energy and enable us to feel “full”. Fats contain 9 calories per gram. You are advised that 25% of your diet should be made up of fats.

The last group of nutrients is protein. Protein contains amino acids, crucial for the growth and effective functioning of our bodies. Proteins have 4 calories per gram. You are advised that 15% of your calories should be made up of fats.

It is sensible to maintain a diary of what you eat and their calorific value.

It is also important to exercise each day. Exercise helps reduce weight and stabilize it when you attain your goal weight.

Pros Cons
  • Quick weight loss
  • Provides for a healthy, well balanced diet.
  • Helps prevent stroke, heart disease, hypertension, and high blood pressure
  • Increases energy level
  • Reduces cholesterol levels
  • Improves blood sugar levels
  • Improves sleep
  • Reduces risk of Type 2 diabetes
  • Fatigue
  • Nausea
  • As you have been used to eating bigger portions, eating smaller portions is unlikely to satisfy your hunger.
  • Gallstones can occur if you loose weight too rapidly.
  • Should your eating habits not change upon completion of the diet, most of the weight is likely to be piled back on.

Daily Meal Plan

  • Breakfast
  • Lunch
  • Dinner


Banana sandwich (2 slices of wholemeal bread and 1 banana), Glass of orange juice, Low fat strawberry yoghurt


Wholemeal roll with tuna, Mixed salad (lettuce, red peppers, spring onions), Low fat bag of crisps (French Fries or Walkers Baked crisps)


Roast Chicken (without skin), Mashed potatoes, no butter, mashed with semi-skimmed milk, Boiled broccoli, steamed or boiled, Boiled carrots, Gravy

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