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As part of a diet based on calorie restriction, this is the following guidelines in order to consume fewer calories to lose weight and get the associated benefits:

1) Eat a minimum of 27 calories per kilogram of your ideal weight
For example, a man whose ideal weight is 68 pounds should eat at least about 1 800 calories per day (27 * 68 = 1 836 or about 1 800 calories approximated by default). Use our calculator to calculate your ideal weight.

Ditto, a woman whose ideal weight is 56.5 pounds should consume at least 1 500 calories per day (27 * 56.5 = 525.5 or approximately 1 1 500 calories approximated by default).

Depending on your level of physical activity, these figures are 10% to 33% lower than required calories per day normally recommended.

2) Set your minimum weight to 95% of your ideal weight
For example, if your ideal weight is 90 pounds, your minimum weight (below which we should not fall) should be 85.5 kg (90 * 95% = 85.5). If your body weight falls below the minimum weight, we recommend that you increase your caloric intake.

3) Choose foods low in caloric density
The best way to cut calories is to eat vegetables low in starchy foods such as broccoli and small summer squash, which are plentiful, and provide relatively few calories, instead of potatoes and rice.

4) You focus on dietary fiber
Another good choice is the high-fiber foods, which provide volume and texture without digestible calories. The fibers also have health benefits in lowering cholesterol, improving the regularity of the transit, and reducing the risk of colon cancer.

Try to consume at least 25 grams of fiber per day (including at least 10 grams of insoluble fiber).

Most vegetables are rich in fiber. There are also several foods designed to be substitutes for carbohydrates. These foods use fiber (as well as vegetable protein) to replace the volume and texture of starch. Examples of these alternate foods are cereals and low-carb breads.

5) Drink water more often
If you did not used to drink even when you’re not thirsty, make a habit to drink water before each meal if you adopt a diet based on calorie restriction. Drinking more water is beneficial for your health, and do so before meals helps to reduce hunger (at least for a while).

6) Monitor your nutritional levels
You must be very careful with your levels of nutrients, fat intake and vitamins when you adopt a diet based on calorie restriction. This need to constantly monitor may be difficult in the long term. Multivitamin supplements or other nutrients may be useful in the context of a diet restricted in calories.

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