Dante Carrillo
Very-low-calorie diets (VLCDs) are diets of 800 kilocalories or less per day and are designed for rapid weight loss. They are recommended for obese or severely obese individuals, especially those preparing for surgery or managing conditions like type 2 diabetes, cardiovascular issues, or sleep apnea. VLCDs can be beneficial for health, but they should only be followed under medical supervision and for a limited time. This is because VLCDs can cause side effects such as headaches, weakness, fatigue, nausea, and vomiting. In this article, we will explore the benefits, risks, and best practices for using a VLCD safely and effectively.
How to use a VLCD diet safely
| Characteristics | Values |
|---|---|
| Calorie Intake | 800 calories or fewer per day |
| Duration | Short-term, up to 12 weeks |
| Supervision | Medical supervision is necessary |
| Target Group | Individuals with a BMI of 30 or above |
| Food | Specially formulated, nutritionally complete food packs like shakes, soups, meals, porridge, and bars |
| Benefits | Weight loss, improved metabolic health, reduced visceral fat, improved liver function, reduced surgical risk, and management of conditions like diabetes, cardiovascular issues, and sleep apnea |
| Side Effects | Headaches, weakness, fatigue, nausea, vomiting, constipation, dehydration, low blood sugar, bad breath, diarrhea, dizziness, and hair loss |
| Precautions | Not suitable for children, pregnant/breastfeeding women, or those with eating disorders |
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What You'll Learn
Potential side effects and risks
While very-low-calorie diets (VLCDs) are widely recognised for their effectiveness in helping individuals lose weight, they do come with certain health risks and side effects.
Firstly, VLCDs can cause a loss of lean muscle mass due to the total lack of carbohydrates, which avoids protein sparing. This can lead to adverse side effects such as increased risks of gout and other health issues. Unmonitored VLCDs with insufficient macronutrient and mineral intake can also cause an electrolyte imbalance and, in extreme cases, even lead to sudden death via ventricular tachycardia, either by starvation or upon refeeding.
Secondly, VLCDs may increase the risk of developing gallstones if the fat content is insufficient. While data is lacking to determine the precise amount of fat needed to avoid gallstone formation, it is known that dietary fat stimulates gallbladder contraction. Therefore, following a fat-free VLCD may cause the bladder to not empty properly.
Other common side effects of VLCDs include constipation or diarrhea, dry mouth, hair loss, headaches, dizziness, and muscle cramps. These side effects are often due to dietary deficits or dehydration. Additionally, there is a likelihood of weight regain if VLCD is not combined with other interventions such as weight loss surgery or long-term behavioural changes.
It is important to note that VLCDs should not be considered a long-term replacement for a conventional balanced diet. They are typically recommended for short-term use, up to 12 weeks, under medical supervision, and in conjunction with other obesity therapies for effective weight loss.
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Medical supervision and prescription
VLCDs are typically recommended for individuals with a Body Mass Index (BMI) of 30 or above and are not suitable for children, pregnant or breastfeeding women, or those with eating disorders. In the United States, the Food and Drug Administration (FDA) requires that protein VLCDs providing fewer than 400 calories per day carry a warning that they can cause serious illness and must be followed under medical supervision. This warning is also present on protein products that aim to provide more than half of a person's calories and are promoted for weight loss or as a food supplement.
The routine use of VLCDs is not recommended due to safety concerns. However, they can be used under medical supervision if there is a clinical rationale for rapid weight loss in obese individuals. For example, VLCDs may be prescribed for a maximum of 12 weeks as part of a "multi-component weight management strategy" with continuous support. In Europe and Canada, modern VLCD formulations are regulated to ensure the recommended daily intake of necessary nutrients, vitamins, and electrolyte balance. Medically supervised VLCDs in these regions use total meal replacements with regulated formulations, ensuring the intake of essential vitamins, minerals, trace elements, fatty acids, protein, and electrolyte balance.
VLCDs can have side effects, and medical supervision is crucial in managing these. Some common side effects include headaches, weakness, fatigue, nausea, vomiting, constipation, dehydration, low blood sugar, bad breath, diarrhoea, and dizziness. Hair loss is a potential long-term side effect. Medical supervision can help monitor and address these side effects, as well as ensure the diet is followed safely and effectively. Additionally, medical supervision can help individuals transition to a maintenance plan after the VLCD, which typically includes healthy eating, exercise, and other lifestyle changes.
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Meal replacement options
Meal replacement products are a crucial component of a very low-calorie diet (VLCD) plan. They are designed to replace some or all of your regular meals and snacks, offering convenience and a simple way to control your calorie intake. These products are typically formulated as shakes, bars, soups, porridges, or other low-calorie meal options.
When choosing meal replacement products, it is important to ensure that they provide complete nutrition while supporting your weight loss goals. Look for options that are high in protein and fibre, as these nutrients help you feel full and satisfied. Additionally, aim for products that offer a balanced range of essential vitamins and minerals to maintain your health during the VLCD.
LighterLife, for instance, offers a comprehensive programme with a variety of meal replacement options, including shakes, bars, soups, and their VLCD Foodpacks. Their Foodpacks provide a range of meals such as Spaghetti Bolognese, noodle-packed FastPots, hearty soups, shakes, porridge, and more. These options ensure you receive a balanced intake of healthy fats, fibre, carbohydrates, and protein, along with essential vitamins and minerals.
It is worth noting that meal replacement products should not be considered a long-term solution. VLCD plans are typically short-term options for those who are medically obese or significantly overweight. They are often administered under medical supervision to ensure safety and address any health concerns. Before starting a VLCD or using meal replacements, it is recommended to consult with a healthcare professional and get their approval.
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Weight loss expectations
A Very Low-Calorie Diet (VLCD) is an extreme diet that involves eating fewer than 800 calories per day, which is less than half of the standard recommended intake of 2,000 calories. The goal of a VLCD is to lose 3-5 pounds per week (1.5-2.5 kilograms), which is higher than the average from a regular diet.
VLCDs are widely recognised as a safe and effective way to lose weight. They are particularly beneficial for people with obesity-related conditions such as sleep apnea, type 2 diabetes, and cardiovascular issues. VLCDs can also help to reduce surgical risk in the case of bariatric or orthopedic procedures. In addition, VLCDs have been shown to reduce liver fat, improve liver function, and prevent the progression of fatty liver disease.
However, VLCDs are not recommended for everyone. They are typically reserved for people struggling with obesity and should only be undertaken under medical supervision. VLCDs can be socially isolating and make it difficult to exercise. In addition, there are concerns about the potential negative impact of VLCDs on lean mass and the risk of malnutrition.
VLCDs are generally recommended for short-term use, up to 12 weeks. Combining VLCD with other obesity therapies can yield more effective results in weight loss. It is important to note that VLCDs should not be undertaken lightly and may not be suitable for everyone.
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Long-term health benefits
Very-low-calorie diets (VLCDs) are diets of 800 kilocalories (3,300 kJ) or less energy intake per day. They are used as a weight-loss intervention, and can be an effective strategy for rapid weight loss.
VLCDs can be safely used long-term under medical supervision, and have been shown to be effective for up to 12 months in severely obese patients. However, VLCDs are not recommended for the general public due to safety concerns and low evidence.
VLCDs can be beneficial for improving metabolic conditions such as type 2 diabetes, high cholesterol, and hypertension. They can also reduce visceral fat, cholesterol, and blood pressure, and improve insulin sensitivity and obesity-related conditions.
However, VLCDs also carry risks such as muscle loss, slower metabolism, nutrient deficiencies, fatigue, nausea, and dizziness. Prolonged use without medical supervision can lead to serious health complications and metabolic imbalances.
To minimise the risks associated with VLCDs, it is important to ensure adequate protein intake and consider protein supplements. It is also crucial to cultivate healthy eating habits after completing the VLCD to maintain a healthy weight and reduce the risk of metabolic disorders.
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Frequently asked questions
VLCD stands for Very Low-Calorie Diet, a weight loss plan consisting of specially formulated foods intended to replace regular meals. It is a rapid weight loss program in which calories are restricted to 800 or fewer per day.
VLCDs are not recommended for everyone and are typically advised for those with a BMI of 30 or above, under medical supervision. They are not safe for children, pregnant or breastfeeding women, or those with eating disorders. VLCDs have been shown to be beneficial for a wide range of health conditions and have a well-documented safety record. However, they should only be used in the short term and under medical supervision to minimize risks and side effects.
Some common side effects of a VLCD include headaches, weakness, fatigue, nausea, vomiting, constipation, dehydration, low blood sugar, bad breath, diarrhea, and dizziness. These symptoms usually improve within a few weeks. Hair loss is a potential long-term side effect.
