How to get started in a low-calorie diet?



Faced with a multitude of existing regimes, it is difficult to see clearly. We are inundated with information and, sometimes, we no longer know how to adopt new eating habits and initiate weight loss. One of the most common diets is the low - calorie diet, which means that the number of calories reduced during the day. But beware, reducing caloric intake does not mean reducing all nutrients: you must keep a good share of proteins in particular!

Losing weight: should you start a low-calorie diet?

The low-calorie diet means that we reduce the daily calorie intake. In dietetics, there are formulas to calculate a person's daily calorie intake (depending on their weight, height, age, gender, physical activity). This calculation is theoretical and makes it possible to calculate the energy needs over the day. As part of a low-calorie diet, we reduce this theoretical caloric intake so as to initiate weight loss. At WeCook WeCare, we will reduce the intake by about 20%in relations to energy needs. For example, if an overweight or obese person has calorie needs of 2500 calories, we will offer him menus at 2000 calories. This reduction in calories should help initiate weight loss.

Weight loss: maintaining protein intake

But beware, we will also be interested in protein intake! ANSES (National Agency for Food, Environmental and Occupational Health Safety) offers as a nutritional reference in protein for healthy adults protein intake of 0.83 g / kg / d, i.e. a contribution between 10 and 20% of the daily calorie intake
In the context of weight loss with a low-calorie diet, contrary to what one might think, protein intake should not be reduced. On the contrary, you must at least maintain the protein intake at 10-20% of the daily intake, or even more. Why are proteins so important? On the one hand, because proteins are said to be satietogenic, that is to say, that they accelerate the feeling of satiety. So the person looking to lose weight will quickly feel full by eating protein and spontaneously limit their calorie intake. 
And, on the other hand, the fact of maintaining protein intakes (or even of increasing them a little), makes it possible to maintain its lean mass. Interesting, therefore, because it promotes the loss of fat mass! And it is essential to maintain muscle mass when you want to lose weight because this lean mass allows you to keep an optimal basic metabolism! Thus, protein consumption limits the loss of lean mass. Our positioning at WeCook WeCare is to have protein intakes between 12 and 24% of daily caloric intakes for people wishing to undertake a low-calorie diet. Be careful, however, not to fall into a diet based exclusively on proteins: ANSES indeed offers a maximum of proteins of 27% of the daily intake, so as not to disturb the body. 

What type of protein to favor?

All proteins are interesting! You can turn to proteins of animal origin , such as eggs, fish, meats. Be careful however to limit your intake of red meats (1 to 2 times a week maximum) and fatty meats. The PNNS (national nutrition and health program) also recommends favoring poultry. 
But don't forget the proteins of vegetable origin: pulses, cereals, oilseeds, etc. Your diet may therefore include red, black, white beans, lentils, nuts! These foods are all the more important as they also provide dietary fiber . Also, think of tofu. Be careful, however, to supplement your vegetable proteins well. Because these do not provide all the amino acids that the body needs. It is, therefore, a question of making good associations to provide all the so-called essential amino acids. 

What about the other nutrients?

Because we maintain or even increase the share of proteins a little, the other nutrients will find themselves impacting. In fact, lipids will be reduced as part of a low-calorie diet. In general, this type of diet offers lipid intakes of around 30% (instead of 35 to 40% recommended in a calorie-restricted diet). And the rest will be provided by carbohydrates , that is to say that the diet will offer between 4 5 and 58% of carbohydrates.