With a variety of diet plans available and the variety of foods to be eaten or not, one may find it hard to choose and follow a single diet plan. For people who diet to lose those extra pounds, a low fat diet plan works best as not only does it reduces weight but also helps in strengthening the body and improving the cardiovascular diet.

Why Follow a Diet Plan?

As a general rule of any diet plan, the basic focus remains on reducing the calorie intake and increasing the calorie burning process so that the body usesĀ its stored energy (fats) for performing the normal functions. Since we are eating less fats and burning more this method proves logical in reducing weight. Medical science concludes that 1 gm of protein has 4 calories and 1 gm of fat has 9 calories, which is almost double so lowering the intake of fats is essential to reduce weight to your desire. Also, there are a variety of fats in the body, some are healthy like the ones in olive oil, canola oil, nuts while others are unhealthy and should be avoided.

Calorie Calculation in Your Diet Plan

There is a fixed calculation for the daily calorie intake according to age and gender. It is essential that you know your daily calorie count when you start a low fat diet plan. Today almost all store food items display number of calories they have. You should look at the calorie figure and follow the food calorie chart below to determine how much calories you should intake every day.

AGE (WOMEN)

CALORIE INTAKE DAILY

LIFESTYLE

18-30

2000


Sedentary

18-30

2200

Moderately Active

18-30

2400

Very Active

31-50

1800

Sedentary

31-50

2000

Moderately Active

31-50

2200

Very Active

50 +

1500

Sedentary

50+

1800

Moderately Active

50+

2000

Very Active

AGE (MEN)

CALORIE INTAKE DAILY

LIFESTYLE

18-30

2500

sedentary

18-30

2600 - 2800

Moderately Active

18-30

3000

Active Men

31-50

2200

Sedentary

31-50

2400 - 2600

Moderately Active

31-50

2800 - 3000

Active Men

50+

2000

Sedentary

50+

2200-2400

Moderately Active

50+

2400 - 2800

Active Men

Once you know your total calorie intake you should plan it so, that only 20-30% of the daily intake includes fats while the rest is on plant food, carbohydrates, proteins and water. Being low on fat will help reduce the stored fat much more quickly and if you include exercise and walk in your day you are sure to lose a lot of pounds in a week. However it is recommended that you lose 2 pounds a week in order to reduce weight healthily and the low fat diet plan is the perfect way to do it.

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