Low-calorie regimen

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Low-calorie regimen diets are also referred to as balanced diets. Due to their minimal detrimental effects, these types of diets are most commonly recommended by nutritionists. In addition to restricting calorie intake, a balanced diet also regulates macronutrient consumption.

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 Therefore, from the total number of allotted daily calories, 55% should come from carbohydrates, 15% from protein, and 30% from fats with no more than 10% of total fat coming from saturated forms. For instance, a 1,200 calorie diet would consist of no more than 660 calories from carbohydrates, 180 from protein, and 360 from fat.
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 Although counting calories seems difficult altogether, the long term benefits of calorie restriction are many. After reaching the desired body weight, the amount of calories consumed per day may be increased gradually, without exceeding 2,000 net (i.e. derived by subtracting calories burned by physical activity from calories consumed).
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 Combined with increased physical activity, low-calorie diets are thought to be most effective long term, unlike crash diets which can achieve short term results, at best. Physical activity could greatly enhance the efficiency of a diet. The healthiest weight loss regimen, therefore, is one that consists of a balanced diet and moderate physical activity.
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The golden rule in weight loss is to avoid foods that are high in fats and sugars, both of which contribute to increased body mass and are detrimental to the overall health. Further, weight gain has been associated with excessive alcohol consumption.[citation needed] Depression, stress or boredom may also contribute to weight increase,[citation needed] and in these cases, individuals are advised to seek medical help. A 2010 study found that dieters who got a full night's sleep more than doubled the amount of fat lost compared to sleep-deprived dieters.