The most common serious side effect of a very low-calorie diet is gallstones. To safely follow a very low-calorie diet, you must have a prescription and be monitored by a physician, which will require time and money. Typically, health insurance does not cover the cost of the meal replacements of course, you will not be buying any groceries or restaurant meals during the VLCD. A very low-calorie diet is a short-term solution for weight loss.
It is meant to be followed for a limited time. After that, patients will need to transition to a maintenance plan that includes healthy eating, exercise, and other lifestyle changes.
The nature of VLCD means that it can be more difficult to obtain enough nutrients. One negative result of VLCD is the potential for bone density loss due to low calcium levels. VLCD can cause temporary side effects such as headaches, weakness, fatigue, nausea and vomiting, constipation, dehydration, low blood sugar, bad breath, diarrhea, and dizziness. Hair loss is a potential long-term side effect of VLCD.
Gallstones often develop in people who are obese, especially in women. They are even more common during rapid weight loss. Your healthcare provider may be able to prescribe medication to prevent gallstone formation during rapid weight loss.
Very low-calorie diets are unique in that they are medically supervised, and they eliminate all foods except for specially formulated meal replacements. Some other diets take aspects of the VLCD and modify it for more general use.
The USDA recommends a diet of about calories this can vary based on age, sex, weight, and activity level for weight maintenance and reducing your calories depending on individual health and lifestyle factors for weight loss.
The VLCD reduces this severely, down to calories or less, which is why it must be overseen by a doctor. A very low-calorie diet should only be followed if prescribed to you by your doctor. Your doctor will let you know if the benefits of a very low-calorie diet outweigh the potential risks for your specific case. Do not attempt a very low-calorie diet without discussing it with your doctor and maintaining expert supervision. Many people who go on very low-calorie diets rebound and binge eat when they get too hungry.
It is possible to regain any weight you lose and even put on extra weight as a result. For these reasons, it's generally not a good idea to follow diets or weight-loss programs that provide calories a day or less. You'll see many plans advertised in magazines and online, some with healthy claims attached to them. But without proper nutrition, you are likely to get tired and develop or exacerbate health problems.
A doctor-supervised very low-calorie diet can offer that nutrition, at least, although it is likely to be tough to stick with. Still, in certain cases, a doctor may recommend a VLCD as the best way to lose weight in the short term. It will need to be followed up with behavioral changes and a healthy lifestyle.
While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.
Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle. Get one simple hack every day to make your life healthier. Effects of very-low-calorie diet on body composition, metabolic state, and genes expression: a randomized double-blind placebo-controlled trial.
Eur Rev Med Pharmacol Sci. The evolution of very-low-calorie diets: an update and meta-analysis. Obesity Silver Spring. Very low calorie diets for weight loss in obese older adults—a randomized trial.
J Gerontol A. Defining the optimal dietary approach for safe, effective and sustainable weight loss in overweight and obese adults. Healthcare Basel. Short-term safety, tolerability and efficacy of a very low-calorie-ketogenic diet interventional weight loss program versus hypocaloric diet in patients with type 2 diabetes mellitus.
Although you may be limited to the meal-replacement products on your calorie diet, some plans may allow you to include foods as well. Food options may be limited to lean sources of protein, such as poultry, seafood and veggie burgers, and low-calorie veggies, such as spinach, lettuce, cucumbers and peppers.
That's why you need to preplan your calorie meal plan. To further limit calories, these foods should be prepared without any added fat or sauces. That means meats that are baked, boiled or broiled and raw or steamed veggies. While corn, peas, potatoes and winter squash normally make healthy veggie choices, they're usually restricted or eliminated when following a very-low-calorie diet to help keep overall calories under control. Fruit and fats such as oil, nuts and seeds are also restricted for the same reasons.
Although you might lose weight faster eating only calories a day, there are some side effects and possible health risks. Common, although often temporary, complaints include fatigue, constipation, nausea and diarrhea. A more serious issue might include the formation of gallstones, which is linked to the rapid weight loss.
You may be able to prevent or limit gains by getting the proper support after you've lost the weight through participation in a weight-maintenance program that includes exercise and a mindful approach to eating. Claudia is a registered dietitian with a PhD in physical activity, nutrition and wellness.
Fat: 23 g, Proteins: 18 g, Carbs: 2 g. Meal 3 — Tomato Feta Soup 5. Fat: 13 g, Proteins: 4 g, Carbs: 10 g. Fat: 78 g, Proteins: 35 g, Carbs: 19 g. Fat: 9. Meal 2 — Sweet potato and miso soup Fat: 6 g, Proteins: Fat: 6. Total intake for the Day : Calories: The information on how much weight you can lose on this diet differs.
Some say that the average weight loss on a very low-calorie diet is 1 to 3 pounds a week 20 , while others promise a loss of about 3 to 5 pounds per week In reality it depends on several factors such as starting weight, usual eating habits, exercise, metabolism, etc.
If you lost an average of 3 to 5 pounds a week, this would mean a calorie diet weight loss of 14 to 16 pounds in one month. While these calorie diet results may seem exciting, keep in mind that this diet is not sustainable. Most of us would not be able to sustain a calorie diet plan for more than a week, let alone for a whole month without medical support.
Rapid weight loss is also not healthy, and its results are hard to maintain over time. According to the CDC, a gradual and steady weight loss of 1 to 2 pounds per week is easier to maintain This is achieved through a calorie deficit of to 1, calories a day — to cals a week — and exercising for at least 30 minutes a day. Improve your body and revamp your life with us! It is incredibly hard to maintain a calorie diet plan.
While you can get a calorie counting app to track your progress, the above mentioned side effects can make it hard to stay on track.
This is why such an eating plan should be done under medical supervision. If your doctor has advised you to go on this diet for medical reasons, it is easier to maintain this diet because:.
With this reasoning in mind, please do not try this diet without first speaking to your doctor. As stated above, this eating plan is not safe and should be avoided. Doctors sometimes recommend very-low-calorie diets to obese and severely obese people who have diabetes, those going to have a surgery, or are preparing for fertility treatment. For one to be eligible for this eating plan, your BMI has to be over 30 and If your BMI is within the normal range, then you should not be looking to try this diet.
A point to note is that even if you are obese or have weight-related medical problems, you should not rush to start eating calories a day. This eating plan should only be followed under proper medical supervision Here are some reasons why this eating plan is not giving you the results that you desire:. As we have mentioned several times above, this diet is incredibly low in calories for both men and women.
To protect you from this assumed starvation, your body holds on to fat to save you from wasting away 2. Metabolism is the process by which your body converts food and drink into energy.
Anyone with a fast metabolism burns more calories when working out and even when resting, whereas someone with a slow metabolism burns fewer calories at rest and during exercise. When you eat too few calories, e. As stated above, your body thinks that you are starving, and thus, it signifies to your appetite hormones that something is wrong. They slow down your metabolism, which means that you will no longer be burning calories. Any food that is consumed from here on will not be turned to energy but will instead be turned to fat, possibly leading to weight gain.
Without enough food to turn into energy, your body turns to the muscle, which it starts burning to give you energy. Muscle uses more calories than fat at rest; thus loss of muscle means you will be burning fewer calories. At the beginning of this eating plan or any other calorie deficit diet, your weight falls off quite fast, but it stops after a while.
This is typically caused by muscle loss and a slower metabolic rate 7. Despite the rapid weight loss that might be achieved on this eating plan, the side effects are not worth it. You will most likely end up risking your life while trying to shed off a couple of pounds. Remember that the lowest recommended calorie intake per day for women and men is and cals, respectively.
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