To start we should finally figure out what the word “diet” really means. For those thinking that “diet” means to eat less, “diet” is not more than just an attempt to lose weight.
However, the meaning of the word is much broader than we may suppose. Diet is not only supposed to help you lose weight; diet is your ration, roughly speaking, it is what you eat. It may also be the food you choose to improve your health.
In other words, when you read “2000-calorie diet” do not think: “Oh! So much calories per day and “diet”?!” Do not think that this is a diet in its narrow sense. First, you should learn more about it.
2000-calorie diet presupposes that you eat not more than a calculated amount of calories a day. It is better to consult a nutritionist to calculate your individual amount of calories. Your weight, height, age, sex and activity level are not the only criteria. Nutritionist takes your genetic background into consideration as well. Still, there is an alternative to a doctor – on-line calorie calculators (like this one.) Such calculators suggest three options: number of calories to maintain your weight, to lose and to gain weight depending on your aim.
Nevertheless, they do not take into consideration your individual peculiarities. Remember that only a doctor can calculate the number of calories optimum to your body and style of life. Remember that the number of calories you consume per day depends also on your aim: whether you want to lose or to gain weight.
One more obvious drawback of this diet is that you can eat everything you want. However, it is incorrect. According to such a diet, you may conclude that you can eat a piece of cake whenever you want, or you can eat high-fat food just taking amount of calorie into account.
For example, numerous sources suggest the following meal plan:
Breakfast (approximately 500 calories)
- 1 slice of wholegrain bread
- 2 eggs fried or scrambled
- 2 tablespoons of peanut butter
- 1 half grapefruit or orange or small glass of juice
- Snack (100 calories)
- One apple
Lunch (650 calories)
- Turkey sandwich on wholegrain bread with mayonnaise
- Carrot and celery
- A glass of 2% milk
- One chocolate cookie
- Snack (100 calories)
- One snack bar
Dinner (650 calories)
- Grilled salmon (hand size piece) with lemon juice
- One baked potato (you may add butter)
- Steamed vegetables (like broccoli or cauliflower)
- A half cup of vanilla ice cream
Wrong! This diet do not warn people that carbohydrates (especially so-called simple ones) should be consumed only in the morning. Otherwise, its only advantage is weight gain. Nutritionists from Medicine.Net explain it as follows: simple carbohydrates are here fast degraded into sugar, and this sugar goes to blood immediately. This process leads to quick lipogenesis (the biochemical process of synthesizing fatty acids). Thus, you gain weight. That is why ice cream and other sweets, any grilled and fried products, potato and other amylum containing food should not be consumed at least in the evening (it is better to ban them at all).
So-called complex carbohydrates are better to be consumed in the morning. They may also be called “healthy” carbohydrates because they are slowly degraded into sugars that is why they do not cause increase of sugar in blood (that eventually may lead to lipogenesis).
Authors of the article “Diets with High or Low Protein Content and Glycemic Index for Weight-Loss Maintenance” say that to lose weight we should eat protein-containing food. Human body consists of protein and water. Protein is “construction material” for our body, thanks to protein our body generates new cells and functions correctly. Moreover, protein is not degraded into fat in human body. Protein helps control appetite: after eating protein-containing food we do not experience hunger for a long time. In the evening it is better to eat protein (fish or poultry) as you do not give your body energy but construction for muscles. During your sleep body has to use tap reserves using your fat cells. Your dinner should be the lightest meal while your breakfast should be high-calorie. As Adelle Davis, American author and nutritionist, put it: “eat breakfast like a king, lunch like a prince, dinner like a pauper.”
So, several rules should be stuck to in 2000 calorie diet:
- Say NO to simple carbohydrates!
- Say NO to carbohydrates in the evening!
- Consult a nutritionist, your body may be special.
Stick to these simple tips and you are bound to succeed!