Calorie reduction is one of the cornerstones of any weight loss program. After years of obsessing over calories and weight gain, consumers have discovered the importance of a nutritious diet and the benefits of eating plenty of fruits and vegetables. Studies have shown that dieters who follow a low-calorie plan experience fewer deficiencies and an improvement in their overall quality of life. Moreover, the results from a 2016 study conducted by Swedish researchers are very promising! They found that people who ate the least amount of red and processed meat lost the most weight — and the best part is that the low-meat diet plan wasn’t overly restrictive!
While most people think about calories when they eat food, those who are dieting focus on macronutrients — mainly protein and carbohydrates. So, what are these macros and why should you bother caring about them?
Macronutrients: Protein And Carbs
Protein is the building block of every tissue and organ in your body. It also helps to maintain healthy skin and a strong immune system. So, it’s essential that you get your protein from healthy foods such as fish, chicken, and vegetable sources. One calorie-free option that you might find useful is whey protein. Moreover, foods rich in fiber contain protein and can therefore be treated as complete proteins. In other words, eating a fruit salad with lunch could be a complete protein source since it contains all of the necessary nutrients!
The American Institute of Stress (A.I.S.) suggests that consuming carbohydrates during periods of stress can help reduce mental and physical fatigue. Some foods contain more carbs than others, and you should try to eat the former as much as possible. Whole grains are a great source of carbohydrates, and many of the diet plans mentioned below contain plenty of these foods. You should also try to include more fruits in your diet than you would normally eat since these contain lots of carbs. Remember, you should be aiming for a diet that is low in calories and highly nutritious!
The Atkins Diet
The popular Atkins Diet, which was first developed in the 1980s, is a low-carb diet that allows for some high protein consumption. One of the diet’s most unique features is that Atkins encourages fat-adapted eating. That means that you should eat the foods that your body is more likely to store as fat — like pasta, potato, and rice — in moderation. While it’s well known for causing weight loss, the Atkins Diet isn’t recommended for people with type 2 diabetes or heart disease. However, the diet can be very effective for those trying to get rid of large amounts of body fat — especially those who want to go on a cruise ship around Scotland! (Hint: It works like a charm.)
The Mediterranean Diet
The Mediterranean Diet, also known as the eating-pattern-style-diet, has been touted as the “ultimate diet” by a number of well-known nutritionists. It’s main principle is to eat lots of veggies, fruits, and whole grains, and limit the amount of red meat and dairy products you consume. Like the Atkins Diet, the Mediterranean Diet promotes a low-carb lifestyle, but it does so in a more nuanced manner. That means that you don’t have to strictly follow the dietary guidelines laid out in the plan — and you should feel free to experiment with food pairings and recipes that you find beneficial.
One of the diet’s most unique features is the emphasis on plant-based foods. These are the foods that you find in nature — like fruit and vegetables — and it’s well worth noting that the Mediterranean Diet promotes a plant-based diet because these foods are more sustainable and less resource-intensive to produce. You should try to incorporate more veggies into your diet than usual since these contain lots of micronutrients that are invaluable for your health. Moreover, leafy greens like kale and spinach contain an antioxidant called lutein that is very effective at protecting your cells and DNA from damage. And did you know that broccoli contains more protein than beef? If you want to get the most out of your diet plan, why not try some of the veggie-based dishes that you will find in abundance on food blogs and websites — like this kale and spinach “chicken” dish that you can make in less than 30 minutes? It tastes exactly like the stuff you buy in restaurants, and it’s much more affordable.
The Primal Diet
The Primal Diet, developed by paleo enthusiast Scott Jarrard, incorporates a lot of the food groups that you are likely to see listed on a normal food pyramid. These include carbohydrates, fruit, and vegetables, but you should be aware that protein is a fairly small part of the diet. The main focus is on food sources that our bodies were designed to consume, like wild game and animal products. So, you should have no trouble adhering to this diet if you are already following a vegan lifestyle. Some of the foods that you will find listed on the Primal Diet include wild salmon, mackerel, sardines, caviar, mussels, and clams, as well as beef, bison, and lamb. (Note: The author of this blog is not affiliated with any of the food products mentioned above — merely an enthusiastic supporter of their brands!)
The Dukan Diet
The Dukan Diet, named after its creator, Dr. Pierre Dukan, is a diet plan that blends the worlds of traditional Mediterranean cooking and modern French technique. That means that you will find lots of recipes that call for the use of a couple of exotic ingredients — but don’t worry, you can prepare them with basic supermarket staples such as olive oil, tomatoes, and garlic. (Note: Due to the popularity of the diet, the author of this blog is also not affiliated with any of the food products mentioned above — merely an enthusiastic supporter of their brands!)
How Much Weight Will I Lose Eating 400 Calories a Day?
So, how much weight will you lose eating 400 calories a day? According to the experts, if you are looking for an easy way to lose weight, you should try an online tool like NutriSystem or SparkPeople to help you out. These companies have expert dietitians standing by to help you out with meal planning and diet support — someone who will walk you through the process of losing weight and keeping it off for good. If you want to get rid of that unwanted body fat quickly — without risking your health in the process — then try the Diet Kitchen or the Nutrisystem Meal Prep Plan.
If you are looking for a diet plan that is not overly restrictive, but instead offers a wide range of choices, then the Perfect Match Diet may be the one for you. In addition, if you are looking for a quick fix, you may want to try a fad diet or a detox diet, but be weary of choosing either of these options. Detox diets can be extremely restrictive, and you will feel as though you have gone back to the basics when you are done with the diet. Fad diets can leave you feeling unsatisfied since you are not allowed to eat the food that you crave. (Hint: You may not be able to stick with it for the long-haul either.)
Ultimately, if you are looking for sustainable, long-term weight loss, the best diet for you is the one that you already eat. As we’ve established, eating veggies and fruits is good for your health, and it also promotes sustainable eating practices. So, if you want to get rid of that unwanted body fat, you should try to incorporate more of these foods into your diet. Moreover, you should focus on eating less of whatever it is that you are already eating — even if it’s the food that you love the most! For example, if you are already eating salmon, then try to have another serving every week. If you are already drinking green tea, then try to have another cup every day. These are the foods that you crave and enjoy, and it’s the key to successfully losing weight without going on a diet.