Safe Limits Reduce Calories

When aiming to lose weight , calorie intake should be less than that incurred. But reducing calories is not something simple, the article body still needs calories . So what is the safe limit 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, "he said.

So, Zelman also suggested that calorie reduction is no more than 500 calories per day. Through this way, per week, the body will reduce the weight of about 450 grams, or about two pounds per month.

In line with Zelman, clinical nutrition specialist Samuel Oetoro say, the safe limit weight loss is 2-4 pounds in one month . If more than that, it is feared that there will be disrupted bodily functions.

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, sport also needs to be done. "Sport 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, the sport is done in less than 30 minutes is not enough to burn fat. So sports such as cycling, swimming, or walking that is done for an hour is the most recommended.

health.kompas.com

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