What is The safe limits Reduce Calories ?

While aimed at reducing weight, calories consumed should be less than that produced. But reducing calories is not something simple, It is because the body will need calories. So what is the safe limits reduce calories ?

According to Kathleen Zelman, nutrition experts well as contributors to the health site WebMD, reducing greater than 1050-1200 calories per day would be counterproductive. The reason is, these conditions would reduce muscle mass. In fact, muscles can help the body to increase metabolism so that any body can burn more calories.

"When you eat too few calories, in addition to losing fat, you will also lose valuable muscle mass," she said.

So, Zelman also suggest that calorie reduction is not more than 500 calories per day. By the way, every week, the body reduces weight around 450 grams or about two pounds per month. 

Concurs with Zelman, clinical nutrition specialist physician Samuel Oetoro said safe limits reduce weight is 2-4 pounds in one month. If more than that, it is feared that the body functions are affected. 

"Reducing body weight should not be too fast," he said.

According to him, to safely reduce calories, food choices becomes important. Samuel pointed out, in choosing carbohydrates should be selected that low glycemic index such as brown rice or potatoes with the skin. In addition, rather than get fat intake of fried foods, better than nuts or fish. 

Similarly, the proteins, the selection of lean meat with a way to cook boiled or baked is better than fried. By doing so, could asup calories "saved" but the nutritional needs can be met.

To be more effective weight loss, some exercise needs to be done. "Exercise is important to do, and to burn fat, the duration should be more than 30 minutes with mild to moderate intensity," he explained. 

According to him, less than 30 minutes exercise, is not enough to burn fat. So cycling, swimming, or walking which is done for an hour is the most recommended. DDPE7AQG59RZ