It may be useful to read the article about a weight loss meal plan in addition to this one
The laws of thermodynamics state that:
Energy in < Energy Out = Decrease in Body weight
Energy in > Energy Out = Increase in Body Weight
Energy in = Energy Out = Stable Body weight
Alongside these laws, we do need to consider our basic metabolic needs. Basic metabolic needs are dependent on height, age, weight, sex and lean body mass. The leaner the body (the more muscle you have) the higher your metabolic rate will be. On average, an individual’s basic caloric intake should range from 1500 for women to 2000 for men. This means the amount of energy it takes at complete rest fourteen to eighteen hours after eating. It is important to understand that these calories are vital for our body to maintain functioning at complete rest. To understand more about metabolic rate and it’s importance we recommend reading our review of burn the fat fee the muscle.
It is a well-known fact that calorie restriction is the mainstream form of dieting and according to the laws of thermodynamics it is an effective way of losing weight. However, extreme calorie restriction, below the body’s functional needs should be looked at closely before being attempted.
We know that such calorie restriction brings about weight loss in the beginning; but continually eating fewer calories than your basic functional needs as in the 1200 Calorie Diet, puts the body into a starvation sequence that actually tells it to store all fat and burn muscle in order to get ready for the next upcoming famine.
In addition, we know that such calorie restriction can cause a shift in cortisol and insulin responses. Cortisol is brought about when the body is in stress and insulin is commonly a result and response to cortisol. Insulin as the fat storing hormone and when we undergo this type of dieting, we increase our insulin levels which can cause a conversion of any excess glucose – that is not being used immediately for energy needs or stored as glycogen – to triglycerides and store it as fat as well as inhibit the use of fat as a source of energy.
Essentially, we should check that we are consuming the correct amount of calories, taking into account all factors and exercise regimes, and keep our calorie restrictions to a maximum of only 500 calories, making sure that we are always well within our basic caloric needs for the day.
