The Best Caloric Restrictive Diet

A caloric restrictive diet requires you to consume fewer calories than you normally would. Calorie needs are determined by your age, weight, body type and level of physical activity. According to the Mayo Clinic, standard calorie restricting diets call for 20 to 30 percent fewer calories than usual in your daily diet. Caloric restrictive diets may help you lose weight as well as contribute to overall health. There are both risks and benefits associated with this kind of eating plan, and it is important to make sure you get enough nutrients when reducing caloric intake.

Foods

• Get most of your calories from fruits and vegetables. Cut back on sugars, fats and calorie-laden protein sources. It is a good idea to consume small amounts of lean protein such as turkey, fish and low-fat yogurt to keep your muscle mass from deteriorating. You can eat large quantities of fruits and vegetables without consuming many calories. This helps you feel full and get the vitamins and other essential nutrients you need while still cutting back on the number of calories you eat.

Beverages

• Stop drinking beverages that contain lots of calories. Many people drink hundreds of calories each day without realizing it. The best caloric restrictive diet cuts out soda, juice, coffee, milk, and all forms of alcohol. These kinds of beverages pack a significant number of calories. Stay well hydrated by drinking at least 64 fluid ounces of water per day. You can also drink unsweetened teas in a variety of flavors. Try Green tea, a particularly healthy source of antioxidants and metabolic stimulant.

Benefits and Risks

• Understand the benefits and risks associated with a caloric restrictive diet. According to the Mayo Clinic, limited research suggests that such eating plans may have positive effects on blood pressure, cholesterol level, blood pressure, and body fat percentage. Many people also follow this kind of diet for weight loss goals. This can be an effective approach to eating, but it is not safe for everyone. Older adults and children should not restrict the amount of calories they consume. Lean individuals should also consider eating normally rather than cutting calories. Risks and negative side effects associated with calorie restricting diets include dizziness, faintness, irritability, nausea, anemia, menstrual irregularities and loss of muscle mass. Always consult your doctor before starting this kind of diet.