Losing weight is one of the most popular goals of those living in the modern world. Unhealthy and unprocessed foods taste great, after all. They are also in abundance. When an unhealthy diet meets the relative low-energy lifestyle of office work, and you have a dangerous combination that results in weight gain over time. If you have finally had enough and want to commit to weight loss, however, you might be astounded by the many options out there.
One of the more popular options is that of the low-calorie diet, which can result in weight being shed per week, but what are the benefits of engaging in such a diet?
What is a Low-Calorie Diet?
A low-calorie diet is exactly how it sounds; you eat fewer calories than you already do. However, you can take this even further. Many dieting plans offer 600 or 800 calorie meal options designed to keep you comfortable during this period, so you can lose that weight without feeling hungry.
There are a variety of ways you can go about enjoying the low-calorie diet. You could subscribe to a shake meal plan that provides you with the low-calorie intake the diet requires, while being made of ingredients that take up to four hours to digest. Spaced out, this could mean enjoying the low-calorie diet with minimal hungry moments.
You could also try the 5:2 diet, which works on the same principle but instead of maintaining the low-calorie diet for a few weeks, you fast for two days out of a week. The success of this type of diet requires you to make drastic changes to your lifestyle, however, so if this interests you, it’s time to invest in that healthy eating cookbook!
What are the Health Benefits of the Low-Calorie Diet?
There are actually many benefits that go beyond weight loss with the low-calorie diet. Some of the key improvements that you can experience while on this diet or by using an intermittent fasting diet include:
Reduction in insulin levels
- Reduction in the human growth hormone
- Increase in cell repair (autophagy)
- Cell waste purging
Health Improvements You Can See on the Low-Calorie Diet
Some health benefits that you can see, due to the processes induced from a low-calorie diet, include:
Reduction in Insulin Levels
A low-calorie diet often means a reduction in carbohydrate intake, which in turn reduces insulin production in many people (a notable exclusion are those with type 1 diabetes). As such, a low-calorie diet can actually help prevent type 2 diabetes and can help manage the disease for those who already have it.
Reduction in Oxidative Stress
Oxidative stress and inflammation can also be reduced on a low-calorie diet, again due to the reduction of carbohydrates. This can improve mental capacity.
Reduction in Cholesterol
Losing weight and reducing high fat, salt, and carbohydrates from your diet can help you reduce your cholesterol levels.
Diseases It Can Help Manage or Prevent
The diseases that these benefits can help manage or completely prevent are:
Type 2 Diabetes
Low insulin levels, carbohydrate levels, and simply a reduction in weight loss can all help towards preventing type 2 diabetes from forming. If you already have type 2 diabetes, this can then help you by managing your condition.
Cancer cells feed predominately on glucose, which is produced when your cells eat carbohydrates. By reducing your weight you can reduce your chances of developing cancer, and if you already have cancer, it can help by reducing the spread of the disease while you undergo more traditional cancer-beating treatments like chemo.
The reduction in oxidative stress and inflammation can help prevent and manage Alzheimer’s disease, as it improves brain function.
Losing weight and getting your cholesterol levels down are two of the best ways to minimize the risk of developing cardiovascular diseases, meaning low-calorie diets can help you dramatically reduce your risk all at once.
What Do You Need to Be Careful Of?
There are a few things you do need to be careful of when you start a low-calorie diet:
Low-Calorie Diets are Means for Short-Term
These diets are not sustainable and are meant to be done on a short term. You should not continue a low-calorie diet for any longer than 12 weeks, though intermittent fasting can be done for longer, as you give your body a break from fasting for the majority of the week. Once you reach your weight goal, you should stop your low-calorie diet and instead implement a healthy diet that will help you maintain your goal weight.
Losing weight can be a challenge, but with the right support and strategy, you can reach your goal weight. Once you do, however, it is important that you adopt healthy habits that help you maintain this weight while boosting your health, such as a healthy diet and regular exercise.