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Atkins is not a low calorie diet, but a low-carbohydrate diet. it is important to know the differences. Therefore we give here an explanation of a reduced calorie diet. In this article you will learn how a low-calorie diet works, we've included a low-calorie diet food list and a low calorie diet weekly menu. In addition, you will learn what the advantages and disadvantages of this diet and the difference between a low-calorie and low carbohydrate diet.
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A low-calorie diet focuses on counting calories. A calorie is a form of energy which comes from protein, fat, carbohydrates, or alcohol, which the body can use as a fuel. You lose weight when you eat fewer calories than you burn.
The energy content of each food calorie (also called kcal) is the same. It's worked out by raising one kilogram of water to one degree Celsius. However, different macronutrients work differently in our bodies. The types of calories you ingest from different macronutrients are used by your body in different ways. Below you will find the main food groups:
The Nutrition Centre recommends a low calorie diet where you lose weight by eating less. The guidelines for a low calorie diet are 1,500 calories per day for women and 1,800 calories per day for men and this is based on the Food Pyramid. In addition, variation is important and reduces foods such as sweets, cakes, biscuits, soft drinks and alcohol. Later in this article you will find an example of a low calorie diet weekly menu.
Since fat contains more calories than a gram of protein and carbohydrates, you will begin to reduce dietary fat on a low-calorie diet. Therefore, preference is given to foods with lower fat content, such as skimmed milk, low-fat meat and light products. Below is a list of recommended foods according to the Nutrition Centre:
Basically you can eat all kinds of foods within a reduced calorie diet as long as they are low fat. You can create your own food plan as long as you stick within the maximum number of calories. This makes the diet easy to follow. In the following paragraphs you will find an example of a low calorie diet plan.
You often eat smaller portions when following a low calorie diet. As you're eating much less, there is a greater risk that you'll experience permanent hunger. A low carbohydrate diet has more fat and protein containing foods so you'll feel satisfied sooner and therefore have less hunger and you'll feel fuller for longer.
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Obesity brings increased risk of many diseases and disorders such as:
Besides physical problems, you may also get mental problems such as depression, eating disorders, low self-esteem and stress.
Achieving, and maintaining, a healthy body weight can reduce the risk of these symptoms. Losing just 5 to 10% of your body weight has positive effects on your health and can reduce, or even get rid of, these symptoms.
The nutrition centre describes the following benefits of a low-calorie diet:
A low calorie diet is difficult to sustain and often you're hungry, making it tempting to overeat. It's important to eat regularly and often the foods you eat are processed foods with added sugars and other foods with hidden sugars; this can lead to an increase in fat stores located in your hips, stomach and thighs.
With Atkins you count carbs, no calories, and you choose satiating food. This way of eating will keep your appetite under control. Your body burns fat instead of carbohydrates and sugar, which is an efficient way to lose weight.
The image below shows how your body reacts to these two different diets. On the left you can see how your body reacts to a low calorie diet and on the right you can see how your body reacts to a low carbohydrate diet.
Rather you would like to lose weight or to feel fit, Atkins will help you to achieve your goals!
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