Health & Life

The Secret to Why Your Low-Calorie Diet Isn’t Working

Many people embark on a diet, cutting calories but failing to see the desired weight loss. Are you curious to uncover the mystery behind this frustrating phenomenon? Let's delve into the intricacies and unravel the truth!

Administrator

26 July, 2024

Not everyone who goes on a diet will achieve their desired weight loss. Many people resort to fasting or drastically reducing their calorie intake, which can be detrimental to their health and may not yield the expected results.

In today’s article, let’s explore why calorie-restricted diets don’t always lead to weight loss.

1Mistakes to Avoid When Calorie Counting for Weight Loss

Calories from food are essential to maintain normal bodily functions and overall health. However, calorie needs vary from person to person, and a balanced approach is key.

Consuming too many calories can lead to a surplus, resulting in weight gain and obesity. In reality, taking in more calories than you burn will cause fat accumulation and weight gain. As a result, some individuals opt to reduce their calorie intake to shed pounds.

Mistakes to Avoid When Calorie Counting

To cut calories, some individuals may resort to fasting or severely restricting their intake, which is neither sustainable nor effective in the long run. It can also trigger intense hunger cravings.

Initially, fasting may suppress hunger, but over time, the cravings will return with a vengeance, and you may end up consuming more. Meanwhile, fasting can take a toll on your mental health, leaving you feeling exhausted and anxious.

2How to Reduce Calories Sensibly

According to experts, a sustainable approach to weight loss involves adopting a healthier lifestyle, regular exercise, and a balanced diet. The fundamental principle is to ensure that your energy intake is lower than your energy expenditure, allowing you to maintain your work and daily routines.

Restricting your food intake to extreme levels is not a safe solution, as it deprives your body of the energy it needs to function optimally.

PGS.TS Nguyen Thi Lam, former Vice Director of the National Institute of Nutrition, recommends gradually reducing your calorie intake by approximately 300Kcal per day each week. This ensures your body receives the necessary nutrients to perform daily tasks.

Sensible Calorie Reduction

3Tips to Manage Hunger Cravings

Don’t Slash Calories Drastically

Overdoing it with dieting and exercise can disrupt your metabolism and leave you feeling hungry all the time, especially if maintained over weeks or months. To curb hunger, avoid drastic calorie reduction.

Avoid Overeating by Eating Nutritious Meals

When you consume nutritious meals and stick to regular mealtimes, your body receives the necessary nutrients, reducing the likelihood of hunger pangs immediately after eating.

Tips to Manage Hunger Cravings

Don’t Be Too Restrictive with Food Choices

Severely limiting certain foods will only make you crave them more. Instead, aim to prioritize healthy, low-calorie options that support your weight loss journey and overall health.

In conclusion, we’ve explored why calorie-restricted diets may not lead to weight loss and offered advice on managing hunger. We hope these insights will assist you in achieving your weight loss goals. Stay informed and make healthy choices!

Source: Sức khỏe và Đời sống Newspaper

Frequently asked questions

There are several reasons why a low-calorie diet may not work for everyone. Firstly, our bodies are unique and have different metabolic rates, genetic factors, and hormone levels, which influence weight loss. Secondly, a ‘low-calorie’ diet may not actually be low enough in calories to create a deficit and stimulate weight loss. Finally, sustained weight loss requires a long-term change in dietary habits and lifestyle, and simply reducing calories without a holistic approach may not be sustainable.

Metabolism refers to the chemical processes in the body that keep us alive, and our metabolic rate is the speed at which these processes occur. A higher metabolic rate burns more calories, even at rest. Factors like muscle mass, hormone function, and genetics influence metabolism, and a slower metabolism can hinder weight loss efforts.

Hormones play a critical role in weight management. For example, insulin regulates blood sugar and fat storage, and imbalances can lead to weight gain. Similarly, leptin and ghrelin control hunger and fullness signals, and imbalances can lead to overeating. Stress hormones like cortisol can also impact weight, as chronic stress may lead to unhealthy eating habits and fat storage.

Creating a sustainable calorie deficit involves a combination of dietary and lifestyle changes. Firstly, ensure your diet is balanced and nutritious, with a focus on whole foods. Reduce added sugars and processed foods, which are high in calories and low in nutrients. Increase your protein intake to promote satiety and preserve muscle mass. Finally, incorporate regular physical activity, including strength training and cardio, to burn calories and boost your metabolism.

A common mistake is not eating enough nutrients and fiber, which can lead to hunger, cravings, and nutritional deficiencies. Another mistake is not being mindful of portion sizes and hidden calories, especially in drinks and condiments. Finally, some people may overestimate their activity levels, which can lead to consuming too many calories. It’s important to be accurate and honest when tracking your diet and activity.