Low-Calorie Diet

Nutrition LAB October 8,2022
GROUP 6
GUISDAN, DARCY KEITH DELA CRUZ, RENALEE STIMSON, ZEKAINAH
PACHINGEL, COLLIN JASPER GALATE, CYPRENE
BANGAAN, JESSA NGAY, NICOLE DELIGHT
LOW-CALORIE DIET
What is Low-Calorie Diet?

o An eating strategy used to assist people in losing weight is the low-calorie diet. It
entails restricting the total quantity of calories we consume or consume during the
course of a day. With the help of a nutritionist, we may determine our daily caloric
needs, plan our meals, and determine the appropriate serving sizes for our favorite
foods.
o Another name for the low-calorie diet is the weight-loss diet.
o Restricted to between 800 and 1500 calories.
Purpose:
o A balanced diet is necessary for both good nutrition and health.
o Shielded from a variety of degenerative non-communicable diseases, including cancer,
diabetes, and heart disease
o Limits salt, sugar, saturated fats, and trans fats from industrial production is crucial for
food health.
o A balanced diet consists of a variety of foods. These consist of:
Staples such as grains (wheat, barley, rye, maize, or rice) or starchy roots, or tubers
(potato, yam, taro, or cassava).
Legumes (lentils and beans)
Veggies and fruits
Foods derived from animals (meat, fish, eggs, and milk)
o For people who are overweight but not obese (BMI of 27-30), very low-calorie diets
should be reserved for those who have weight-related medical problems and are
under medical supervision.
o Consuming too few calories may cause a person’s core body temperature to drop,
which can create a constant feeling of being cold.
Based on WHO standards:
a. Breastfeeding infants and young children

- Nutritious diet should be started at a young age. Breastfeeding encourages healthy
development and may have long-term health advantages, such as lowering the risk of
becoming overweight or obese and having non-communicable diseases in later life.
- For a balanced diet, it’s crucial to only provide breast milk to infants for the first six
months of their lives. Additionally, it’s crucial to start introducing a variety of healthy
complementary foods to the child at the age of six months and to continue
breastfeeding until the child is at least two years old.
b. Consume a lot of fruit and vegetables:

- Significant providers of antioxidants, plant protein, dietary fiber, vitamins, and
minerals.
- Obesity, heart disease, stroke, diabetes, and some cancers are considerably less
common in those whose diets are high in fruits and vegetables.
c. Consume less fat:

- Concentrated sources of energy like fats and oils. Consuming excessive amounts of fat,
especially trans fat made in factories and saturated fat, can raise the chance of
developing heart disease and stroke.
- It is possible to consume healthy fats by substituting animal fats or oils with a high
saturated fat content (butter, ghee, lard, coconut, and palm oil) with unsaturated
vegetable oils (olive, soy, sunflower, or maize oil).
- Consumption of total fat should not exceed 30% of a person’s total energy intake to
prevent unhealthful weight gain.
d. Limit sugar intake:

- Sugar should make up less than 10% of overall energy intake for a healthy diet.
- Additional health advantages come from cutting the amount even more, down below
5%.
- Consuming less sugar is made easier by selecting fresh fruit over sweet snacks like
cookies, cakes, and chocolate.
- Also, aids in reducing sugar intake to limit consumption of sugar-rich beverages such
as yogurt drinks, fruit juices, cordials, and syrup.
e. Limit salt intake:

- In adults, limiting salt consumption to fewer than 5 grams per day lower the risk of
heart disease and stroke and helps avoid hypertension.
- Salt consumption can be decreased by limiting salt and high-sodium seasonings like
soy sauce and fish sauce when making food.
Uses:
- Aids in weight loss following therapy or helps patients avoid weight gain while
receiving it.
- Helps people prevent weight gain during treatment or lose weight after treatment.
- Help people to lose weight. It involves limiting the overall number of calories we eat
or drink in a day. A dietician can work with us on figuring out the right number of
calories for us per day, structuring our meals, and finding the right food portions for
our food choices.
EXAMPLE OF A LOW-CALORIE DIET PLAN:

Low-Calorie Diet

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Nutrition LAB October 8,2022

What is Low-Calorie Diet?

Based on WHO standards:

a. Breastfeeding infants and young children

b. Consume a lot of fruit and vegetables:

c. Consume less fat:

d. Limit sugar intake:

e. Limit salt intake:

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