Imagine stepping on the scale and seeing those numbers drop—the elation you'd feel as you get closer to your weight loss goal. But is starving yourself the best way to lose weight?
When it comes to low calorie diets, less can mean more. But dive too low into very low calorie territory, and you may be faced with some complications.
This post will dish all you need to know to decide whether to take the low road or very low road to weight loss. Time to separate dieting fact from fiction!
What is a Low Calorie Diet?
A low calorie diet is one that restricts calories to between 1,200-1,500 per day for women and 1,500-1,800 for men. This calorie deficit of 15-30% below maintenance levels creates the negative energy balance needed to burn fat and shed excess pounds.
The benefits of a low calorie diet include:
- Promotes gradual, steady weight loss of 1-2 pounds per week
- Easy to follow for long-term weight management
- Allows nutritionally balanced meals and snacks
- Preserves muscle mass while losing fat
- Supports overall health improvements
Foods to emphasize include lean proteins, fruits, vegetables, whole grains, low-fat dairy, and healthy fats like nuts, seeds, avocadoes, and olive oil. Limit sweets, salt, saturated fat, sugary beverages, and refined carbs. Portion control is key.
Planning regular, balanced meals and snacks keeps hunger at bay while shrinking waistlines. For variety, swap out different proteins, fruits, veggies, and whole grains each day.
Compared to trendy ketogenic and fasting diets, low calorie plans are more realistic to maintain lifelong healthy eating habits for weight control.
Diving into Very Low Calorie Diets (VLCDs)
If low calorie diets gently nudge the numbers down, very low calorie diets push weight loss into hyperdrive.
VLCDs deliver dramatic results by cutting calories to between 400-800 per day. With medical supervision, they are prescribed for short-term use of 3-6 months.
Liquid meal replacement shakes providing protein and nutrients take the guesswork out of planning VLCD meals. By swapping out solid foods, meal replacements help dieters radically reduce calorie intakes.
Benefits of VLCDs include:
- Rapid initial weight loss of 3-5 pounds per week
- Structured meal plans improve compliance
- Liquid nutrition ensures adequate vitamins/minerals
- Medication can minimize side effects
But VLCDs are not for the faint of heart. Concerning risks include:
- Weight regain after stopping the diet
- Nutritional deficiencies if poor meal planning
- Gallstones from rapid weight loss
- Loss of muscle mass and metabolic slowdown
- Medical complications if underlying conditions exist
Close medical monitoring tests for side effects and prevents potential deficiencies and complications. VLCDs are not recommended for children, adolescents, older adults, or pregnant/nursing women.
For obesity, VLCDs under medical supervision can help patients lose a significant amount of weight prior to bariatric surgery. But maintenance of weight loss long-term requires transitioning to a nutritionally balanced low calorie meal plan.
Low Cal vs Very Low Cal: Weighing the Differences
Determining the best path to your weight loss destination depends on how much you need to lose and your health status. Here’s how low and very low calorie diets compare:
Effectiveness for Weight Loss
VLCDs produce faster initial weight loss results. But low calorie diets result in more fat vs. muscle loss.
Long-Term Sustainability
Sticking to a low calorie meal plan is easier long-term. VLCD compliance drops off once normal foods are reintroduced.
Nutritional Balance
Low calorie diets provide balanced nutrition with all food groups. VLCD meal replacements need supplementation to prevent vitamin/mineral deficiencies.
Health Implications
Low calorie diets safely improve health markers for many people. VLCDs require medical monitoring to avoid complications in at-risk individuals.
The right diet is one you can follow consistently while improving your relationship with food. Very low calorie diets offer a jumpstart for significant weight loss, but transitioning to low calorie meal planning can better support maintaining results.
Choose the Healthiest Path to Lasting Weight Loss
When it comes to sustainable weight management, slow and steady wins the race. Low calorie diets build healthy eating habits for long-term success. Very low calorie diets under medical supervision provide an option for rapid weight loss in some cases. But staying mindful of nutrition and transitioning wisely back to regular foods helps maintain results.
Whichever path you choose, be sure to check with your doctor, especially if living with health conditions. Patience, commitment and self-compassion are key for the journey ahead. With a well-balanced, low calorie plan, you CAN create the healthier, vibrant life you deserve!
What has been your experience with low or very low calorie diets? What tips would you add? Let me know in the comments!
Frequently Asked Questions about Low Calorie and Very Low Calorie Diets
Got lingering questions about using low cal and very low calorie diets to reach your weight loss goals? I've got you covered with some key FAQs to help clarify the ins and outs of calorie restriction.
What is the fastest way to lose weight with a VLCD?
Patience pays off! For rapid yet safe weight loss, aim to lose 2-5 pounds per week on a medically supervised VLCD providing 800 or fewer calories daily. Losing weight too quickly can cause gallstones or lean muscle loss. Be sure to work closely with your doctor.
How much weight will I lose on a 1,200 calorie diet?
Expect to lose about 1-2 pounds per week eating 1,200 calories daily as a woman, or 1,500 calories as a man. This steady rate allows losing fat while preserving metabolism-revving muscle. Lowering calories further can backfire by slowing your metabolism.
What are the side effects of a VLCD?
Potential side effects of very low calorie diets include fatigue, nausea, constipation, gallstones, electrolyte imbalances, and lean muscle loss. Medical monitoring can minimize these through nutrition supplements, medications, and lab testing. Always talk to your doctor before starting a VLCD.
Can I exercise on a low calorie diet?
Yes, you can definitely continue exercising while following a low calorie diet to aid weight loss. Focus on lower-impact cardio like walking, swimming, or cycling. Make sure to eat an additional 200-300 calories on intense workout days to fuel your body properly.
How much protein should I eat on a VLCD?
Aim for at least 80-100 grams of protein daily from lean sources like chicken, fish, egg whites, protein powder, or meal replacements while on a very low calorie diet. Getting adequate protein preserves muscle mass and boosts metabolism to support your weight loss journey.
What vitamins should I take on a 500 calorie diet?
Multivitamin and mineral supplements providing at least 100% of the RDI for vitamins A, B-complex, C, D, E, calcium, magnesium, zinc, selenium, and copper are recommended while consuming only 500 calories daily. Work closely with your medical provider to prevent deficiencies.
Can I lose 20 pounds in 2 weeks?
Losing 20 pounds in 2 weeks is extremely rapid and generally not advised, as it exceeds safe guidelines. However, losing 10 pounds in 2 weeks on a medically supervised 800 calorie VLCD under a doctor’s monitoring may be reasonable for some people who severely restrict calories and have a high starting weight.
How can I keep the weight off after a VLCD?
Transition gradually to a 1,200-1,500 calorie low calorie meal plan after finishing a VLCD while continuing weigh-ins and medical monitoring. Emphasize lean proteins, fruits/veggies, whole grains and exercise. Meeting regularly with a dietitian or support group can also help you maintain weight loss success long-term.
What foods should I avoid on a low calorie diet?
Limit high calorie foods like sugary desserts, fried foods, whole milk dairy, fatty meats, and refined grains. Maximizing non-starchy veggies, fruits, proteins and whole grains provides more volume and nutrition for fewer calories. Read labels and focus on relative calories—ingredients listed first contribute the most calories.
Any other burning questions about low or very low calorie diets? Let me know in the comments!