Milly Gaines
A 900-calorie diet plan is a very low-calorie diet (VLCD) that restricts caloric intake to 800-900 calories per day. This diet is not suitable for long-term weight loss and should only be followed under strict medical supervision. To safely follow a VLCD, an individual must have a prescription and be monitored by a physician. This diet can be challenging to obtain enough nutrients from and may result in negative health consequences such as bone density loss, gallstones, hair loss, muscle loss, a drop in metabolism, and heart damage. Despite the potential for rapid weight loss, this diet is not recommended for most people and should be avoided unless under medical advice.
| Characteristics | Values |
|---|---|
| Calorie Intake | 800-900 calories per day |
| Recommended Calorie Intake | 2,000 calories per day for women, 2,500 calories per day for men |
| Weight Loss | Not sustainable, may lead to rapid weight loss, muscle loss, hair loss, gallstones, heart damage, and eating disorders |
| Nutritional Value | Difficult to obtain adequate nutrients, may lead to bone density loss |
| Medical Supervision | Required, developed for patients with a BMI of 30 or higher |
| Exercise | Recommended in conjunction with the diet |
| Food Groups | Balanced meals with a variety of foods from all food groups |
| Added Sugars | Should be limited |
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What You'll Learn
Seek medical advice before starting
A 900-calorie diet is a very low-calorie diet (VLCD) that restricts calorie intake to between 800 and 900 calories per day. This is a very small amount of food and is unlikely to provide enough energy to sustain an adult. For context, the average woman should eat around 2,000 calories per day to maintain her weight, and the average man should eat around 2,500.
Before starting a 900-calorie diet, it is imperative that you seek medical advice. This type of diet is not safe for most people and should be avoided unless under strict medical supervision. Your doctor will be able to advise you on whether this eating plan is suitable for you and how to progress.
Very low-calorie diets are not recommended for pregnant or breastfeeding women, children, teens, or people over 50. They may also not be suitable for those with pre-existing medical conditions or those taking certain medications. Most people on VLCDs need vitamin and mineral supplements to ensure they are getting the proper nutrition, and rapid weight loss can lead to muscle loss, nutrient deficiencies, and other health issues if not carefully managed.
If you are eligible for a 900-calorie diet, it is important to approach it with careful consideration. It is not a sustainable diet and is unlikely to be maintained for more than a week without medical support. Even with medical supervision, rapid weight loss is not healthy, and its results are difficult to maintain over time. A gradual and steady weight loss of 1 to 2 pounds per week is more likely to be maintained and is achieved through a calorie deficit of 500 to 1,000 calories a day, alongside regular exercise.
Healthy and sustainable weight loss takes months or even years of dedication and work to achieve. The Mediterranean diet is considered to be the most successful diet, with the most scientific evidence supporting its health benefits, and it is both safe and realistic to maintain in the long term.
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Focus on nutrient-dense foods
A 900-calorie diet is a very low-calorie diet, and it is not sustainable in the long term. It is always recommended to consult a healthcare professional before starting a very low-calorie diet like this.
To ensure you are getting adequate nutrition while on a 900-calorie diet, it is important to focus on nutrient-dense foods. Nutrient-dense foods are those that provide a high amount of nutrients relative to their calorie content. This includes foods rich in beneficial micro- and macronutrients, such as vitamins, minerals, protein, fibre, and healthy fats like omega-3 fatty acids.
- Whole vegetables: Green leafy vegetables like kale, cabbage, and spinach are rich in vitamins, minerals, and fibre. They are also low in calories, making them an excellent choice for a 900-calorie diet.
- Fruits: Fresh fruits are packed with vitamins, minerals, and antioxidants. Choose fruits like berries, citrus fruits, and apples, which provide a range of nutrients without adding too many calories.
- Seafood: Fatty fish like salmon and sardines are excellent sources of omega-3 fatty acids and lean protein. They are also low in calories and can help you feel full. Other seafood options like shellfish can also provide a range of nutrients.
- Eggs: Whole eggs are nutrient-dense, providing high-quality protein, healthy fats, and essential vitamins and minerals. They are a versatile and affordable source of nutrition.
- Lean protein: Include plant-based sources of lean protein like legumes and nuts. These foods provide essential amino acids, healthy fats, and fibre, while being low in calories.
- Dairy: Opt for fat-free or low-fat dairy products to get the benefits of calcium, protein, and other essential nutrients without the added calories and saturated fat.
- Whole grains: Include whole grains like quinoa, brown rice, and whole wheat bread in moderation. They provide complex carbohydrates, fibre, and B vitamins, helping to keep you full and providing long-lasting energy.
Remember, it is important to consult with a healthcare professional to ensure that a 900-calorie diet is safe for you and to get personalized advice on which nutrient-dense foods are best suited to your individual needs.
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Avoid rapid weight loss
A 900-calorie diet is a very low-calorie diet (VLCD) that restricts calorie intake to 800-900 calories per day. This is a rapid weight loss program that may be considered semi-starvation or a crash diet.
While a 900-calorie diet may be tempting for quick weight loss, it is not sustainable and may be harmful to your health. Here are some reasons why you should avoid rapid weight loss:
Health Risks
Rapid weight loss diets are not safe for everyone. They are more commonly chosen by people with obesity who want to lose weight quickly before a certain event or due to health consequences. However, they should only be followed under medical supervision and for a short time. Unless recommended by a healthcare provider, these diets may not be safe for teens, pregnant women, or older adults. Additionally, rapid weight loss can lead to muscle loss, a drop in metabolism, gallstones, and even heart damage.
Lack of Nutrients
VLCDs can result in a lack of proper nutrition, causing you to tire easily and develop or worsen health problems. With such a restricted calorie intake, it is challenging to obtain all the necessary nutrients. For example, bone density loss can occur due to low calcium levels.
Weight Regain
People who lose weight very quickly are more likely to regain the weight over time compared to those who lose weight slowly. Drastic calorie cuts do not typically result in sustained weight loss. Instead, it is better to aim for moderate weight loss with a balanced diet that can be followed long-term. When individuals increase their calorie intake after a VLCD, they may regain the lost weight and even gain more due to a caloric surplus.
Eating Disorders
Research associates dieting, especially prolonged semi-starvation, with the development of eating disorders and long-term weight gain. Once individuals return to a non-dieting state, they may experience a loss of control over their eating habits and develop a strong desire to eat more, leading to binge eating.
Behavioral Changes
Very low-calorie diets should be followed with behavioural changes and a healthy lifestyle to be effective. Without proper nutrition, you may experience negative side effects such as fatigue and irritability.
If you are considering a 900-calorie diet, consult with a healthcare professional first to ensure it is safe for you. They can provide guidance on how to safely lose weight and improve your overall health.
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Combine with exercise
Combining exercise with a 900-calorie diet can help with weight and fat loss. However, it is important to note that a 900-calorie diet is not sustainable and may be harmful to your health. It is always best to consult a healthcare professional before starting any new diet or exercise routine.
If you are considering a 900-calorie diet, it is important to focus on nutrient-dense foods to ensure your body is getting the fuel it needs. Lean proteins, such as chicken or fish, and non-starchy vegetables are good options. It is also crucial to stay hydrated by drinking plenty of water.
When combining exercise with a 900-calorie diet, it is important to start slowly and gradually increase the intensity and duration of your workouts. For example, you could start with a goal of walking for 15 minutes three times a week and then increase the time and frequency as you build stamina. This approach will help you build muscle and burn extra calories, contributing to weight loss.
It is worth noting that a very low-calorie diet like the 900-calorie plan may not provide enough energy to support vigorous exercise routines. Therefore, it is essential to listen to your body and adjust your exercise routine as needed. Start with low-impact exercises such as walking, swimming, or yoga, and gradually increase the intensity and duration as you feel comfortable.
Finally, it is crucial to prioritize rest and recovery when combining exercise with a 900-calorie diet. Ensure you get enough sleep each night and incorporate active recovery sessions, such as light yoga or walking, into your routine to help your body repair and rejuvenate.
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Consider alternatives, e.g. Mediterranean diet
A 900-calorie diet is considered a very low-calorie diet and may not be sustainable or safe for most people. It is always recommended to consult a healthcare professional before starting any new diet, especially one that involves a significant reduction in caloric intake.
As an alternative, consider the Mediterranean diet, which is considered to be one of the best and most successful diets, with numerous scientific evidence supporting its health benefits. It is a safe and realistic long-term option and offers a balanced approach to nutrition.
The Mediterranean diet is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. It is rich in fruits, vegetables, whole grains, and healthy fats, and a moderate intake of dairy and seafood/fish. It excludes highly processed foods and added sugars.
- Focus on maximizing whole grains and fresh produce, such as chard, broccoli, grapes, parsley, olives, lentils, buckwheat, and sunflower seeds.
- Include healthy fats like olive oil and avocado.
- Consume a moderate amount of dairy products and seafood/fish.
- Drink a low to moderate amount of red wine, preferably with a meal.
- Limit or avoid red meat, processed meats, and refined carbohydrates.
- Eat eggs in moderation, such as 2-4 servings per week.
- Include fiber-rich foods, such as dried plums, frozen berry blends, black bean burgers, and avocado.
- Use healthy condiments like avocado mash instead of mayonnaise in sandwiches.
- Incorporate chia seeds into your diet for a boost of omega-3s and fiber.
- Add organic mushrooms to beef dishes to increase fiber and antioxidant content while reducing the amount of meat used.
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Frequently asked questions
A 900-calorie diet is considered a very low-calorie diet (VLCD) and can be dangerous unless you are under medical supervision. It is not a sustainable diet and can lead to rapid weight loss, which is unhealthy and difficult to maintain. It may also result in a lack of nutrients, bone density loss, gallstones, hair loss, muscle loss, a drop in metabolism, and heart damage.
There are many alternatives to a 900-calorie diet that are healthier and more sustainable. The Mediterranean diet, for example, is considered to be the best and most successful diet, with scientific evidence supporting its health benefits. It is safe and realistic to maintain in the long term. Other alternatives include creating a moderate calorie deficit of 500 to 1,000 calories a day and exercising for at least 30 minutes a day.
A 900-calorie diet may result in rapid weight loss, but it is not safe or sustainable for most people. It can lead to health problems such as a lack of nutrients, bone density loss, gallstones, hair loss, muscle loss, a drop in metabolism, and heart damage. It is also important to note that very low-calorie diets can be challenging to stick to, and many people who follow them end up rebounding and binge eating.
