How Safe Limits Daily Calorie Intake for Weight Loss?
Daily Calorie Intake for Weight Loss should be less than calories expended. But reducing calorie intake is not something simple, because the body still needs calories. So what is the safe limit reduce calories intake?
According to Kathleen Zelman, nutrition experts well as contributors to the health site WebMD, reducing greater than 1050-1200 calories per day would be counterproductive. The reason is, these conditions would reduce muscle mass. In fact, muscles can help the body to increase metabolism so that any body can burn more calories.
"When you eat too few calories, in addition to losing fat, you will also lose valuable muscle mass," he said.
So, Zelman also suggested that calorie reduction is no more than 500 calories per day. Through this way, per week, the body will reduce the weight of about 450 grams, or about four pounds each month.
In line with Zelman, clinical nutrition specialist Samuel Oetoro said, the safe limit weight loss is 4-8 pounds in one month. If more than that, it is feared that there will be disrupted bodily functions. "Losing weight should not be too fast," he added.
According to him, to safely reduce calories, food choices becomes important. Samuel pointed out, in choosing carbohydrates should be selected that low glycemic index such as brown rice or potatoes with the skin. In addition, rather than get fat intake of fried foods, better than nuts or fish.
Similarly, the proteins, the selection of lean meat with a way to cook boiled or baked is better than fried. That way, the intake of calories can be "saved" but the nutritional needs can be met.
To be more effective weight loss, further Samuel, the sport needs to be done. "Exercise is important to do, and to burn fat, the duration should be more than 30 minutes with mild to moderate intensity," he explained.
According to him, exercise is done in less than 30 minutes is not enough to burn fat. So sports such as cycling, swimming, or walking that is done for an hour is the most recommended.
If needed, you can use a tool or application to determine levels of calories in a food. This tool is useful as calorie intake calculator for weight loss.
Maybe you could read the related article as reference: Counting Calories For Weight Loss With This Tool
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"When you eat too few calories, in addition to losing fat, you will also lose valuable muscle mass," he said.
So, Zelman also suggested that calorie reduction is no more than 500 calories per day. Through this way, per week, the body will reduce the weight of about 450 grams, or about four pounds each month.
In line with Zelman, clinical nutrition specialist Samuel Oetoro said, the safe limit weight loss is 4-8 pounds in one month. If more than that, it is feared that there will be disrupted bodily functions. "Losing weight should not be too fast," he added.
According to him, to safely reduce calories, food choices becomes important. Samuel pointed out, in choosing carbohydrates should be selected that low glycemic index such as brown rice or potatoes with the skin. In addition, rather than get fat intake of fried foods, better than nuts or fish.
Similarly, the proteins, the selection of lean meat with a way to cook boiled or baked is better than fried. That way, the intake of calories can be "saved" but the nutritional needs can be met.
To be more effective weight loss, further Samuel, the sport needs to be done. "Exercise is important to do, and to burn fat, the duration should be more than 30 minutes with mild to moderate intensity," he explained.
According to him, exercise is done in less than 30 minutes is not enough to burn fat. So sports such as cycling, swimming, or walking that is done for an hour is the most recommended.
If needed, you can use a tool or application to determine levels of calories in a food. This tool is useful as calorie intake calculator for weight loss.
Maybe you could read the related article as reference: Counting Calories For Weight Loss With This Tool