Cytat:
The centerpiece of dietary therapy for weight loss in overweight or obese patients is a low calorie diet (LCD). This diet is different from a very low calorie diet (VLCD) (less than 800 kcal/day). The recommended LCD in this guide, i.e., the Step I Diet, also contains the nutrient composition that will decrease other risk factors such as high blood cholesterol and hypertension. The composition of the diet is presented in Table 4. In general, diets containing 1,000 to 1,200 kcal/day should be selected for most women; a diet between 1,200 kcal/day and 1,600 kcal/day should be chosen for men and may be appropriate for women who weigh 165 pounds or more, or who exercise regularly. If the patient can stick with the 1,600 kcal/day diet but does not lose weight you may want to try the 1,200 kcal/day diet. If a patient on either diet is hungry, you may want to increase the calories by 100 to 200 per day. VLCDs should not be used routinely for weight loss therapy because they require special monitoring and supplementation. VLCDs are used only in very limited circumstances by specialized practitioners experienced in their use. Moreover, clinical trials show that LCDs are as effective as VLCDs in producing weight loss after 1 year.
Cytat:
Yo-yo dieting is defined by alternating periods of feast and famine that the dieter deliberately undertakes. It is a particularly ineffective method of sustaining weight loss. The human body responds to starvation by decreasing metabolism. When food is again available, it is stored immediately as fat. This survival mechanism, while a useful response to genuine food scarcity, leaves the yo-yo dieter feeling lethargic and fatigued. Metabolism can be restored to a higher level with exercise and a sensible weight-loss diet. This diet is defined by the minimum safe daily caloric intake of 75 percent of the basal metabolic rate or 4200 kilojoules (1000 Calories), whichever is greater. (Those eating less should do so only under medical supervision. Parents and guardians should consult medical professionals before placing their children on any type of diet.)
Z kolei
Cytat:
One pound of fat contains approximately 3,500 calories, so to lose one pound a week, a person should consume approximately 3,500 fewer calories per week. This can be done by reducing the daily intake by 500 calories per day (500 x 7 days will provide a deficit of 3,500 calories per week). To lose 2 pounds per week, a deficit of 1,000 calories per day is required.
If this seems impossible, remember that physical activity also contributes significantly to weight loss. The deficit of 500 to 1,000 calories can come from a combination of increased physical activity and reduced intake on a daily basis.
Therefore, you don't need to experience significant food deprivation. The lowest intake per day recommended for women is 1,200 calories, unless they are in a medically-supervised, very low-calorie regimen which may have a daily level of 500 to 800 calories per day. The lowest level recommended for men is 1,500 calories per day. A very low-calorie diet can also be used by males if they are in a medically-supervised program.
Here are some steps for weight maintenance and weight loss:
* Increase your daily activity -- take the stairs rather than the elevator, or walk rather than drive when possible.
* Reduce your food intake gradually. This will help make these new eating habits lifetime changes. Reduce fat intake on a daily basis, and reduce intake of other high-calorie foods.
* Change any habits that make you eat more, or eat poorly.
* Learn about the calorie content of foods and the calorie expenditure of various physical activities.
