What Happens With The Body If You Do Not Eat More Than 1200 Calories Every Day?

What Happens With The Body If You Do Not Eat More Than 1200 Calories Every Day?

Nutrition

Have you ever tried to lose weight on a calorie-restricted diet? And did it work? The opinion that one loses weight by eating alone, is widespread and seems to sound logical at first.
Unfortunately, in practice it does not always work that way, otherwise, the weight loss success rate would have to be much higher due to a calorie-reduced diet.
In this blog post, I explain to you why you can not lose weight healthily with a daily low-calorie count or what longer-term damage this could bring.

Damages caused by a low daily calorie count

The saturation hormone leptin is demonstrably reduced by 54%. Leptin is a hormone that normally provides our sense of fullness. Therefore, leptin is called a natural appetite suppressant. If you make a reduction diet for only 1 week where you do not eat more than 1200 calories a day, the leptin level has been shown to decrease by 54% in all subjects. What does that mean?

As a result, hunger no longer has a natural brake and the brain continues to crave food, although the body is already full. Yes, of course, you lose on the scales through a reduction diet faster one or the other kilos. You are happy – great – finally lost 4 pounds. Unfortunately, in the future, your sense of satiety will help you less to feel when you have eaten enough. And that’s not the only problem that can be triggered by a reduction diet.

Food cravings are inevitable

If you only give your body no more than 1200 calories for a few days, you will start using the energy reserves from the stomach or the hips. But you put your body in a state of emergency, afraid to starve to death and comes in a kind of survival fight.
The brain as a command center is thereby extremely pressurized because his job is to provide the brain, the blood, the muscles, all organs and of course all processes such as the cardiovascular system with energy.
If you give the body too little energy, ALARM is triggered in the brain. Through this triggered ALARM, the brain tells us to go foraging or to eat something. No will in the world is so strong
For a while, you manage to defend against it with an iron will, but eventually, you cannot hold it through mentally anymore and you fall for the food and eat and eat and never have the feeling of getting full. Yes, that was probably a food craving.

Unfortunately, this is not a one-time situation triggered by too little food. The triggered ALARM has left traces of stress in the brain. Every time the brain feels it’s getting too little energy, it’s going to be asking for food until it’s gone.
Therefore, cravings rarely occur in the morning, but more frequently in the afternoon and in the evening. Because in the morning the energy shortage is even easier to balance.
In conclusion, it can be said that reduction diets breed food cravings because the system reacts faster and more intensively to the lack of energy.

Daily energy conversion can be reduced to 50%

If the body gets too little energy for several weeks every day, it will adapt. By reducing the daily energy turnover. This means that the body uses less energy to supply all vital processes in the body.
A reduced metabolic rate is logically very counterproductive for losing weight because the body by itself needs less energy, but the appetite is not lower. Once the energy balance is reduced, it takes a lot of patience and the right approach to bring the basal metabolic rate back to 100%.

Muscle mass is broken down – Daily energy consumption drops

Another major damage that occurs when you consume just over 1200 calories a day over 2 weeks is the loss of muscle mass. Why? Because the body has to mobilize energy because it gets too little. Reducing muscle mass to gain energy is a small detour for the body to go, but to get energy, the body does it all.
For a healthy long-term weight loss and weight maintenance muscle mass plays a crucial role. Why? Whether you’re just laying on the sofa or doing sports, the more muscle you have, the more calories you burn.
Therefore, it is also so important from 30 to do regular exercise, because the degradation process starts from 30, muscle mass is slowly degraded. Most people say the metabolism slows down and you do not use as much energy as you did the years before.
Maybe you’ve heard that before or even learned it: I was able to eat everything until I was 30 and I did not gain weight and then slowly I gained weight, even though I did not eat more than before.

The external beauty suffers as well

Not only does the muscle consist of protein, but also the skin, nails, hair, etc. If the body suffers from the lack of energy for several months, savings are also made in this area or protein is broken down, which leads to hair loss, flabby skin, and brittle nails,

Bone density is reduced faster – early osteoporosis can be the result

An irreparable damage that can result from a 1200 kcal reduction diet over 12 months is bone loss. As already mentioned in the case of muscle loss: if the body is given too little energy, then it gets it by reducing its own resources.
Yes, the body can also get energy out of the bones. Early osteoporosis can be the result, which unfortunately cannot be undone.
The bone density builds up to the age of 20 and then it is slowly degraded. Sport and a healthy, adequate diet can slow down the breakdown, but can not stop it or reverse it.

Bad mood and irritation

I can only speak for myself when I am very hungry and do not eat soon, then I become obnoxious. So a lack of energy over a week, I would mind not get through.

Weight Loss: 7 Best Foods to Flush Fat

Weight Loss: 7 Best Foods to Flush Fat

Weight Loss

Both low in calories, high in fiber and protein, these slimming foods increase your metabolism and flush fat!

Among the best foods to lose weight and melt fat: green tea

Green tea would be among the best fat-burning foods. According to a study published in the Journal of Nutrition, green tea makes it possible to melt fat if one also walks. The subjects received either a drink containing catechins, potent green tea antioxidants, or a drink that did not. Everyone also did 180 minutes of exercise per week, especially walking. After 12 weeks, subjects in the first group had lost 7.4% more abdominal fat than those in the second group.

Oats and barley to remove abdominal fat

By taking barley as a side dish rather than white rice, you could promote the elimination of your abdominal fat. This is at least the conclusion of a study published in the American Journal of Clinical Nutrition. Diet subjects were instructed either to avoid whole grains or to take their servings of whole grains (whole wheat bread, oats, barley, brown rice) for 12 weeks. Although the subjects of both groups lost the same number of pounds, those who consumed whole grains managed to flush the abdominal fat. Be sure to take at least three servings of whole grains per day.

Low-fat milk, low-fat yogurt, and Swiss cheese

In a review of more than 90 studies published in Nutrition Reviews, it was found that a high calcium intake had a real impact on body health. If you do not get enough calcium from your diet, you will have more trouble losing weight.

When your calcium levels are low, the body secretes hormones that allow better use of calcium from foods. The problem is that, as a result, the body signals the fat cells to keep the fat. Dairy products, including milk, cheese (especially Swiss) and yogurt are the preferred sources of calcium. Take three servings a day; maybe you will not lose 45 pounds, but if you monitor your caloric intake, you could lose nearly 7 pounds.

Apple, pear and sweet pepper

These three foods have in common their richness in flavonoids, chemicals naturally present in foods of vegetable origin that could exert an action on fat. According to a study published in the American Journal of Clinical Nutrition, women who consumed the highest amount of flavonoids had significantly lower body mass index over a 14-year period than those who consumed less. Animal studies have shown that these flavonoids increase energy expenditure (hence calories) and muscle absorption of glucose, and help to burn more fat, explains Laura Hughes, MSc, principal investigator of the study and nutrition epidemiologist at Maastricht University in Netherlands. Onion, as well as green and white tea also contain flavonoids.

Flax seeds to cause weight loss and melt fat

These shiny, hazelnut-flavored seeds contain lignans, which according to the results of a study published in the British Journal of Nutrition were associated with lower fat mass and body mass index in postmenopausal women. “Previous studies in mice have shown that lignans reduce fat mass”, said Anne-Sophie Morisset, dietitian, MSc, and lead author of the study conducted at Laval University in Quebec City. It was therefore not surprising to discover that the consumption of lignans led to weight loss. She advises consuming each day a tablespoon of ground flax seeds, adding them to cereals, yogurt or salads. Sesame seeds, multigrain bread, hummus, garlic, dried apricot, soybeans, sunflower seeds and pistachio are other good sources of lignans.

Eggs to lose weight and maintain muscle mass

Eggs are an excellent source of protein, which in addition to contributing to a better mood, maintaining muscle mass and providing a sense of satiety. To lose weight and flush fat, one must reduce its caloric intake, but not at the expense of proteins. In a study published in the Journal of Nutrition, subjects who followed a moderately high-protein diet (40% protein and 30% carbohydrate) had lost 38% body fat more than those on a diet rich in carbohydrates (55% carbohydrates and 15% protein).

Proteins promote weight loss first, because the body uses more energy, so calories, to degrade protein than for other groups of nutrients. When you lose weight, proteins help maintain muscle mass; but muscles burn more calories than fat. Finally, they satisfy more than carbohydrates.

Our advice: take protein at every meal, especially at lunch where they are lacking. The egg is a cheap solution. You can also take a hard-boiled egg, which is significantly better than chips or a chocolate bar. In addition, it is one of the few natural sources of vitamin D, a nutrient that, according to the results of preliminary studies, could promote the maintenance of a healthy weight.

Read also

A list of healthy low-calorie foods to choose for breakfast

A list of healthy low-calorie foods to choose for breakfast

Nutrition, Weight Loss

Do you want to have delicious and nutritious breakfast that does not hinder your goal to lose weight? According to weightofthenation.org, in a low-calorie diet, for example, a 1800 calorie diet, breakfast should supply 25 percent of the daily total calories. In this issue, we recommend some low-calorie foods for breakfast that will provide the nutrients and energy needed to start the day, without you be sorry for having eaten more.

Eggs

Eggs are one of the best foods for breakfast as we remain satisfied longer and, thus, help us eat less during the morning. In addition, they are rich in protein (6 grams per egg) and healthy fats. They are delicious, easy to cook and very versatile.

Nut butter

To accompany your slices of bread or your bowl of cereal, nothing better than a few tablespoons of nut butter. This butter provides protein and unsaturated fats. Another important fact is that it contains very little sugar, only the amount needed to maintain stable blood glucose levels during the day. Did you try it?

Quinoa

Quinoa is a whole grain that comes from Peru. It is full of protein and is ideal to start the day with full energy. It also holds a significant amount of fiber, which is perfect to whet your appetite for longer. You can consume it as a side dish of fresh fruit, nuts or use it to prepare bread, muffins or other baked goods.

Almond milk

Are you looking for an easy way to cut calories? Well, replaces cow’s milk for almond. While a cup of skim cow milk provides 90 calories, a cup of unsweetened almond milk contains just 35 to 40. The good news is that also retains two essential nutrients of regular milk: vitamin D and calcium. In your breakfast, drink a glass of almond milk or, use it with coffee or prepare smoothies.

Chia seeds

These seeds are rich in omega-3 fatty acids, so they are super-healthy foods. According to a study published in the European Journal of Clinical Nutrition, people who consume these seeds in their bread or smoothies at breakfast time maintain their levels of blood sugar stable throughout the day. As a result, they spend their day less hungry and have less appetite.

Rye bread

Replace white bread with rye bread. This has a higher fiber content, so eating rye bread will help you be satisfied longer. In fact, a study says that people who eat rye bread are less hungry for 8 hours compared to those who eat the same amount of wheat bread.

Blueberries

Blueberries are one of the most antioxidant-rich foods. Therefore, they prevent cellular oxidation and prevent therefore diseases such as cancer. They are even one the foods to eat to lower cholesterol. Blueberries provide a good amount of fiber and tend to have less natural sugar than other fruits. The morning is a great time to eat blueberries.

Grapefruits

Breakfast is also ideal for eating fresh fruits, such as grapefruit or grapefruit, a citrus fruit rich in vitamin C. This low-calorie fruit increases metabolism, which helps burn fat quickly, and keeps stable glucose levels and insulin in the organism. So, grapefruit makes you feel more satisfied and energized. All these qualities make it a food that helps you lose weight.

Greek yogurt

Like yogurt for breakfast? Well, a variant is a Greek yogurt. This has protein, relatively low amount of sugar and is rich in probiotics or “good bacteria” for the digestive system. Note that you can accompany it with honey, berries, nuts, seeds or granola.

Bitter chocolate

Did you think this delight was not compatible with your dishes in the morning? You were wrong! Although, of course, always in moderation. Bitter chocolate or dark chocolate contains healthy fats that help maintain satisfied longer. You can add a handful of grated chocolate in almond milk or eat a little snack. A benefit of eating chocolate for breakfast? The caffeine wakes you up!

Spinach

If you want the healthiest foods that exist, why not integrate vegetables for breakfast? Spinach is very healthy and nutritious, low in calories, are rich in fiber and fat-soluble vitamins. It can be an accompaniment to scrambled eggs, for example, or an ingredient for a “green smoothie” along with yogurt and some fruit.

Go to these foods and prepare a delicious, light breakfast. This will give you all the energy you need for the day with the best smile. And as if that were not enough, it will help to have a slimmer body.

Sources

1800 Calorie Diet Plan 5-Day Menu for Diabetics & Nondiabetics

Slide show: Low-calorie-density foods for weight control – Mayo Clinic

15 Foods that Help You Lose Weight

15 Foods that Help You Lose Weight

Weight Loss

Eating the right foods can help drop pounds. The key is to follow a healthy diet and eating foods with satiating and fat-burning effect, which activate metabolism. These are some of the most effective.

1) Pumpkin

This autumn vegetable has a lot of fiber and antioxidant components, as well as vitamins A, C and K. This makes a great ally to fill and to control the aging of cells.

2) Chard

This vegetable is rich in vitamins A, C, and K and also contains carotene, ideal to activate metabolism. Its low energy value and its satiating effect help you lose weight.

3) Turnips

They contain high levels of sulfur, which is necessary for energy production and helps activate the metabolism and burn fat. Nutritionists recommend them as a substitute for potatoes.

4) Avocado

Most fruits are low in calories and rich in carbohydrates, but this is different. It is low in carbohydrates but has high caloric content. This is not contradictory to lose weight because their properties provide a great satiating effect that prevents anxiety and helps to fill up faster.

5) Tuna

It is one of the fish lowest in calories and fat and high protein content, making it the ideal choice for the required protein in the daily life without adding high-calorie levels. So, if you are concerned about not exceeding your daily calorie requirement, tuna is one of the best proteins to eat. The best way to eat it is fresh and grilled, although nutritionists also recommend canned.

6) Persimmon

This autumn fruit is a source of vitamins A, B and C and has a lot of fiber, so it is very beneficial to the body and provides a great satiating effect.

7) Figs

They are known for their high fiber content, but also provide vitamin B6 and potassium, so they are an ideal choice for an everyday snack.

8) Mushrooms

These mushrooms contain a lot of vitamin D, which stimulates good humor and, at the same time helps you lose weight. It is recommended to include it in the dishes in all varieties.

9) Endive

It is smaller than the common lettuce and has fewer calories. It is also a great source of vitamins C and K.

10) Black Sapote

This fruit native to Mexico and Colombia stands out for having a slight taste of chocolate that contains lots of potassium and vitamins A and C.

11) Beets

It has very few calories and a lot of magnesium: get to contribute up to 25% the body needs daily in one portion. It helps control the levels of glucose and insulin in the body.

12) Boiled potatoes

A portion of boiled potatoes contains most of the nutrients we need daily and also filling. It occupies the top ranking of satiating food and that makes it an indispensable ally for diets.

13) Sweet potato

It contains high levels of fiber and is a very satiating food. It also provides vitamins A and C and has antioxidant properties, which regenerates the body cells.

14) Pear

With a crunchy texture which resembles an apple, it has less amount of sugar -and therefore less calories-but a good amount of fiber, which has a satiating effect.

15) Pumpkin seeds

They do not have as many calories as sunflower seeds and have a lot of magnesium, protein, and fiber. Moreover, they are an ally to sleep more easily.

The Most Suitable Foods to Reduce Bad Cholesterol

The Most Suitable Foods to Reduce Bad Cholesterol

Nutrition

It is important that we control our cholesterol levels because over time cholesterol if beyond the healthy ranges can accumulate in the arteries and end up causing heart disease or stroke. Eating nuts, drizzle a little olive oil over the salad, eating more bluefish, are some of the heart-healthy dietary strategies that can help reduce cravings for foods high in bad cholesterol (LDL) and help maintain good HDL cholesterol, and thus help reduce the risk of heart attack and stroke.

We list below the most recommended foods to improve your cholesterol levels. If our cholesterol levels are above the ideal ranges, these are the foods that will help. If you’re already eating a lot of them, that is awesome! If not, start including them in your diet from today.

– Foods with plant sterols and stanols

They are in small amounts of food fruits, vegetables, oils, dairy products, and nuts, which help block the absorption of cholesterol in the small intestine. 2 grams of sterols or stanols every day can reduce by 10% the bad cholesterol.

– Foods rich in fiber

Consuming daily 2 grams of fiber, found in fruits, vegetables, whole grains, and beans, can be reduced bad cholesterol by 1%.

– Olive oil

Its antioxidants, oleic acid, vitamin E, and phytosterols help reduce LDL cholesterol without reducing levels of the “good”. You can take much advantage of its benefits when taken raw.

– Nuts

Thanks to their content of polyunsaturated fatty acids, nuts such as walnuts, almonds, pine nuts, hazelnuts, pistachios or peanuts help lower cholesterol.

– Legumes

Among other components such as fiber and isoflavones, legumes contain lectins, components that reduce the risk of accumulation of cholesterol in the walls of arteries, and saponins, which reduce cholesterol absorption in the digestive tract.

– Bluefish

They are loaded with omega-3 fatty acids, which act as protective of cardiovascular disease, reduce the risk of arterial thrombosis and help maintain normal levels of blood cholesterol. To achieve effects, it is recommended to consume twice a week oily fish – tuna, salmon or trout, among others.

Tips for Healthy Snacking

Tips for Healthy Snacking

Nutrition

When snacking time arrives, you need something to just tie you up until the next meal. Portion control is the key. It’s a snack and therefore should be small, 100 calories is plenty. If you eat too much it will ruin your dinner. Chose wisely. Try some of the following recipes and skip the vending machine, they are so simple with ingredients that most likely you have at home. The taste and freshness will be rewarding.

If you are on the go, portion out servings into individual baggies ahead of time and take with you.

Snacks with fiber will be digested more slowly and keep you feeling full for longer. Great high-fiber snacks include whole-grain crackers, bean dips, cereal, nuts, fruit and vegetables.

Remember just because a snack is sugar-free, it doesn’t mean it’s carbohydrate-free.

Fresh snacks can be a great pick me up, wholesome, fresh and delicious. Keep an eye on portion size, no more than half a cup.

  • 3 or 4 tomato slices with some olive oil, you can sprinkle some feta cheese and herbs on top.
  • Crumbled feta cheese over watermelon and sprinkle with mint leaves, super refreshing.
  • Dried nori can be addictive, great tasting.
  • Use cucumbers as crackers and enjoy them with hummus or tapenade and garnish with herbs.

Crunchy snacks

  • Combine strips of red or green bell, chopped broccoli and scallions and dip them in some Greek yogurt with a touch of horseradish.
  • Shredded carrots with a dash of sesame oil, lime juice honey and cayenne pepper.
  • Stuff celery sticks with cashew butter and dot with dry currants or cranberries.
  • Spread some toast with tahini and top with alfalfa sprouts or shredded carrots

When the urge for something sweet strikes, try some flavorful solutions:

  • Freeze green and red grapes until they are firm. Eat them while they are icy cold, they will be delicious and refreshing, and you will not miss the ice cream cone.
  • Cut a tangerine into segments drizzle with a little bit of honey and dust with cocoa and if you feel adventurous a small dash of chili powder.
  • Sprinkle fresh berries with granola and microwave until warm. Great quick healthy cobbler.
  • Microwave a sweet potato and mash it with some orange juice. It makes two or more servings, so be ready to share.

Keep the portions small and the ingredients fresh. You might like some of these snacks so much that you can adapt them to be a whole dessert or party dish. Enjoy!

The Top 5 Most Effective Food Pairs to Achieve Healthy Nutrition

The Top 5 Most Effective Food Pairs to Achieve Healthy Nutrition

Nutrition

It’s always a wonder how chefs pair foods to achieve a great tasting meal. What’s even amazing is how a simple combination of two food elements can give you the satisfaction that you deserve sufficing both your hunger and craving for a delicious meal. However, not all delicious food pairings are advisable to eat because of the negative effects that they can bring to your body. Getting a healthy nutrition from the foods you eat is very important. This is the reason why it is necessary for you to know the top 5 most effective food pairs that you should eat.

The reason why there are food nutritionists is for them to provide healthy and well-balanced meal to people so that proper nutrition will be achieved by everyone. But through this article, you can no longer need to ask a nutritionist to make you food pairs that will give you meals packed of vitamins and nutrients.

Add Some Fats to Bright Colored Vegetables

Bright colored vegetables are found out to contain compounds called carotenoids. Carotenoids are compounds responsible for giving the striking hues of vegetables like spinach, carrots squash, etc. Beta-carotene, lycopein and lutein are other compounds that also come with the vegetables’ pigmentation. Carotenoids serve as the body’s antioxidants, meaning, they are the compounds accountable for eliminating body wastes and unwanted toxins in our bodies. Researchers found out that when you eat carotenoids-rich vegetables with a little amount of fat, your body reacts positively thus allowing you to take more carotenoids from the vegetables that you eat.

Mix Your Plant Foods

Plant foods refer to fruits, vegetables and beans which are all good sources of antioxidants. It may sound ridiculous but it is actually true that eating a mix of plant foods rather than eating them individually will yield better results. This is because the combination of plant foods increases the anti-oxidant effects of each kind thus giving your body a higher level of capability to release toxins and unwanted elements.

Eat Your Fish with Green-Leafy Vegetables

Vitamin D is necessary for your body to absorb more calcium. Everybody knows that calcium is the compound responsible for keeping every person’s bones and teeth healthy and strong. And this calcium is not only found in milk but also present in green leafy vegetables. In order for your body to absorb more calcium from these green-leafy vegetables, you will need a vitamin D-rich food to compliment with them which is actually in the form of fatty fish. When you pair fatty fish like salmon to a bed of green-leafy vegetables, you are ensured to take great amounts of vitamin D and calcium for your body.

Combine Vitamin C and Iron-rich Foods Together

Non-Heme iron is the form of iron found in vegetables and beans. By combining vitamin C rich foods with vegetables and beans, you allow your body to take more of this non-heme iron into your body thus keeping a better blood circulation in your system.

Drink Your Green Tea with Lemon

The addition of lemon into your green tea will not only enhance its taste but also achieve absorption of phytonutrients called catechins. Catechins act both as antioxidant and tissue repair for your body.