Obesity is a problem for people of almost all age groups and any economic strata. To combat this burning problem of modern lifestyle, you have to concentrate on healthy living and sustaining a regular fitness regime. The key to sound health is a perfect balance between the amount of energy gained and burnt out by various methods. To keep yourself fit it is not mandatory to go to a gym or join aerobic classes. You can engage in any activity that sets your muscles in motion and brings out your sweat. To achieve healthy body weight, you have to focus on healthy eating and involving more physical activity in your routine.
What is meant by a very low-calorie diet (VLCD)?
The usual calorie intake for a woman is 2000 and that for a man is 2500. A very low-calorie diet or VLCD means your calorie count should be only 800. It should be maintained for about 12 weeks continuously or intermittently. Along with that, your normal diet should also be a low-calorie one. A very low-calorie diet can reduce your weight more than a normal low-calorie diet. It is always recommended to consult your GP before you plan to go on a VLCD as a randomly crash diet can lead to diseases like gall stones, anemia, tiredness, and others. VLCD is typically meant for those who are unable to get rid of their extreme obesity despite making changes in lifestyle and diet.
There are a few conditions you need to remember before planning for a VLCD:
- You have tried all possible types of changes in your lifestyle and diet
- Your BMI is over more than 30.
- Your body weight has stuck to a certain level and not reducing
- Pregnant and lactating mothers are not advised to go on a low-calorie diet
A sample diet of 800 calories
Here is given a very low-calorie diet of 800 calories according to which you can prepare your own diet chart:
- 1 cup of any cereal (approx. 110 calories)
- ¾ cup skimmed milk
- 1 egg
- 2 slices of toast (45 calories approx.)
For a change, you can use fruit from your lunch at your breakfast or a thin slice of meat to make a sandwich. In such case, you can easily skip off the egg.
- A cup of rice or two slices of bread
- A bowl of boiled vegetables with chicken
- A seasonal fruit/yogurt from skimmed milk
Since you are curbing on carbohydrates, your platter should contain sufficient protein, vitamins, and micro-nutrients. You should ensure your lunch meal should contain 5 ounces of protein (measured) at least.
For dinner also your plate should contain 5 ounces (measured) of protein at least.
- A salad made of vegetables and an egg or fish stew prepared with fibrous vegetables
- A fruit/a glass of skimmed milk
A few points to remember:
- While preparing your meals you can use spices to make them tasty. Also you can use vinegar or lemon juice in abundance.
- Do not use butter or ghee barring a few drops of olive oil.
- Do not use sweetening agents in your food as it increases your calorie count.