Losing weight is really a hard job. It is not just physical work, but you also have to be prepared mentally. You would find lots of videos and articles on the internet that will suggest you a proper diet plan and exercises to lose those extra pounds on your body. However, not every diet plan can work for everybody. We are built differently, and that is why we have to choose our fitness regime considering several factors.
One of the most popular tricks to lose among the people is calory deficit diet. Here, a person reduces the intake of calories he needs to take per day. For instance, if you take 2500 calory a day, you need to take 1500 or 1700 calories in the first few days and then reduce further in the next few days. However, if your aim is to gain muscles while losing weight, you need to make a diet plan accordingly. You can get some significant tips from Carnivore Style if you want to gain muscles but don’t want to skip the meat.
In a calory deficit diet, many people try to take only 500 calories a day in order to lose weight quickly. But you have to be aware as such a low intake of calories can be bad for your overall health.
Truth: What May Happen If You Take Less 600 Calories A Day?
Now, if you only eat so few calories a day, you primarily lose muscle. On the other hand, drastic calorie deficits have no influence on fat reduction because the fat stores cannot be emptied beyond this due to the maximum energy transfer rate. Thus, if you think you can lose all your fat with an extreme diet, you are wrong and instead commit overexploitation of your body. This is by no means healthy because crash diets put the body under extreme stress.
With only 600 calories, it is practically impossible to meet the need for essential amino acids or proteins and essential fatty acids, which can lead to several problems. For example, here’s what can happen if your body gets less protein. Muscle breakdown, immunodeficiency, cravings, delayed water retention, and impaired wound healing.
If you get extreme low-fat diets, you may have to deal with Poor concentration, cracked skin, immunodeficiency, hair loss, and hormonal imbalance. In addition, bad breath, skin rash, constipation, muscle spasms, and headache can be caused if you get on an extremely low-carb diet.
What Should Be Ideal Calories Intake?
How high the calorie requirement depends on various factors such as age, gender, height, or movement. A man who weighs 60-65 Kg, who has an office job and does little sport, has a calorie requirement of around 2,500 calories a day. If the man wants to lose weight, she should consume about 1,600 calories. The calorie deficit, in this case, is 900 kcal.
The calories should be covered by healthy and nutritious foods such as fruits, vegetables, legumes, and whole grains. Also, fat intake should not be forgotten because good fats are essential for the body. Sufficient protein helps against muscle breakdown.