Brenda Khan
A 700-calorie diet is considered a very low-calorie diet (VLCD) and typically results in rapid weight loss. While it can be tempting to opt for a VLCD to achieve quick results, it poses significant health risks and should only be done under proper medical supervision. This article will explore the safety and effectiveness of a 700-calorie diet and provide insights into healthier alternatives for weight loss.
| Characteristics | Values |
|---|---|
| Average daily caloric intake for adults | 1,600 to 3,000 calories |
| Average daily caloric intake for women | 1,600-2,400 calories |
| Average daily caloric intake for men | 2,000-3,000 calories |
| Caloric intake for a sedentary 2-year-old | 1,000 calories |
| Caloric intake for a moderately active 30-year-old | 2,000 to 2,800 calories |
| Health risks | Muscle loss, nutrient deficiencies, slowed metabolism, hair loss, gallstones, cold intolerance, headaches, fatigue, dizziness, muscle cramps, constipation, menstrual cycle disruption |
| Side effects | Weight loss, reduced basal metabolic rate, vitamin and mineral deficiencies |
| Appropriate for | Obese individuals under medical supervision |
| Calorie deficit | 300-500 calories per day |
| Weight loss | 2.5 pounds a week, or 10 pounds a month |
| Weight loss for obese individuals | 3 to 5 pounds per week |
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What You'll Learn
Potential health risks
A 700-calorie diet is considered a very-low-calorie diet by any standard. The average adult needs somewhere in the range of 1,600 to 3,000 calories per day. Such a drastic reduction in calorie intake can lead to several health risks, including:
- Muscle loss: A 700-calorie diet will likely result in weight loss, but this includes muscle loss, not just fat loss. This decline in muscle mass causes a decrease in basal metabolic rate (BMR), which reduces the number of calories burned at rest. This can make further weight loss more difficult.
- Nutrient deficiencies: A very low-calorie diet requires cutting out many important foods, which can lead to vitamin and mineral deficiencies. This can be detrimental to your immune system, bones, heart, and other vital organs.
- Gallstones: Gallstones are the most common serious side effect of very low-calorie diets. When the body experiences a calorie deficit, the liver secretes more cholesterol, which can combine with bile to form gallstones.
- Other side effects: Other potential side effects of very low-calorie diets include hair loss, cold intolerance, headaches, fatigue, dizziness, muscle cramps, and constipation.
- Mental health issues: Extreme calorie restriction can also take a toll on mental health. Restricting calories to such a low level and enjoying feelings of hunger can be a warning sign of an eating disorder.
- Slowed metabolism: Very low-calorie diets can slow down metabolism, making it harder to lose weight and maintain a healthy weight.
While a 700-calorie diet may lead to rapid weight loss, it poses significant health risks and should only be undertaken with medical supervision and for a short duration. Sustainable weight loss is better achieved through a moderate calorie deficit, a balanced diet, and regular physical activity.
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Safe for obese individuals?
A 700-calorie diet is classified as a very low-calorie diet (VLCD) and is considered an extreme form of calorie restriction. While it may deliver rapid weight loss results, it is not suitable for everyone and should only be done under the guidance of a medical professional.
For obese individuals with a BMI over 30, VLCDs can be a useful tool for significant weight loss and the management of obesity-related conditions such as diabetes, hypertension, and high cholesterol. Losing as little as 5% of body weight may improve these medical conditions. An obese person may lose approximately 3 to 5 pounds per week on such a diet, which could result in a total weight loss of 36 to 44 pounds over 12 weeks.
However, VLCDs are not recommended for everyone. Pregnant or breastfeeding women, children, teens, and adults over 50 should typically avoid such diets due to increased nutritional needs or the risk of negative health impacts. Common side effects of VLCDs include fatigue, constipation, nausea, diarrhoea, dizziness, weakness, headaches, and gallstones, which are the most common serious side effect of very low-calorie diets.
Additionally, VLCDs can lead to muscle loss, as muscles become a secondary energy source when calories are scarce. This decline in muscle mass causes a drop in basal metabolic rate (BMR), which reduces the number of calories burned at rest, making further weight loss more difficult. VLCDs can also result in nutrient deficiencies, as it is difficult to get good nutrition and feel satisfied on such a restricted diet.
Therefore, while a 700-calorie diet may be safe for some obese individuals under medical supervision, it is not a sustainable long-term solution and may lead to weight regain once normal eating habits are resumed. A gradual and holistic approach that includes a moderate calorie deficit, a balanced diet, and regular physical activity is generally a safer and more effective approach to weight loss.
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Nutritional deficiencies
A 700-calorie diet is considered a very-low-calorie diet by any standard. Even sedentary adults are advised not to drop below 1,200 calories for women and 1,500 calories for men. Consuming only 700 calories a day can lead to nutritional deficiencies, which can have long-lasting impacts on health.
Carbohydrates, fruits, and whole grains are important sources of vitamins and minerals, which are difficult to replace on a restricted diet. A 700-calorie diet requires precise meal planning to ensure nutritional balance. Lean proteins, healthy fats, and plenty of vegetables should be included to prevent nutritional deficiencies.
Without careful planning and medical supervision, a 700-calorie diet can lead to severe nutritional deficiencies and other health issues. It is critical to consult a healthcare professional before starting this diet to ensure it is safe and to monitor health throughout.
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Weight loss expectations
A 700-calorie diet is a very low-calorie diet (VLCD) and can lead to rapid weight loss over a short period. The diet involves consuming significantly fewer calories than your body needs, creating a calorie deficit, which results in weight loss.
For example, if your daily energy needs are 2000 calories, eating only 1500 calories leaves a deficit of 500 calories. Consuming just 700 calories a day would, therefore, result in a large deficit and significant weight loss over time.
The 700-calorie diet is intended for short-term weight loss and should be carried out under medical supervision to ensure it meets nutritional needs and doesn't pose health risks. It is not a sustainable long-term solution, and weight regain is possible.
A 700-calorie diet may result in a loss of 3 to 5 pounds per week for an obese person. Losing as little as 5% of body weight can improve medical conditions related to obesity, such as diabetes, high blood pressure, and high cholesterol.
However, the potential for muscle loss, metabolic slowdown, and nutrient deficiencies makes this diet unsustainable for most people. Aiming for a gradual weight loss of 1-2 pounds per week is generally safer and more effective.
Additionally, very low-calorie diets can lead to gallstones, the most common serious side effect of such diets. When the body breaks down fat during a calorie deficit, the liver secretes more cholesterol, which can form gallstones when combined with bile.
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Long-term sustainability
A 700-calorie diet is considered a very low-calorie diet (VLCD) and can result in rapid weight loss. However, VLCDs are not sustainable in the long term and can lead to several health complications.
VLCDs are typically defined as consuming under 1200 calories per day. While they can be safe for a short period if you are clinically obese and do not have other health conditions, they should only be undertaken under medical supervision. Without proper supervision, VLCDs can be hazardous and lead to health issues such as gallstones, cold intolerance, hair loss, headaches, fatigue, dizziness, muscle cramps, constipation, and nutrient deficiencies.
The human body requires a variety of nutrients and a balanced diet to function optimally. A 700-calorie diet often requires cutting out many important foods, which can lead to detrimental effects on the immune system, bones, heart, and other vital organs. Additionally, a sudden and extreme reduction in calorie intake can send the body into starvation mode, impeding long-term weight loss.
To achieve sustainable weight loss, a moderate calorie deficit of 300-500 calories per day, combined with a balanced diet and regular physical activity, is recommended. This approach ensures that you are still receiving the necessary nutrients while creating a safe energy deficit for weight loss.
For those who are obese, a 700-calorie diet may be appropriate under specific circumstances and with proper medical supervision. However, it is crucial to understand that this is not a long-term solution and should be combined with exercise, therapy, and follow-up treatment to achieve lasting results. Maintaining a healthy lifestyle after reaching your target weight is essential for long-term sustainability and overall health.
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Frequently asked questions
A 700-calorie diet is considered a very low-calorie diet and can result in rapid weight loss. However, it poses significant health risks, including muscle loss, nutrient deficiencies, and slowed metabolism. It should only be done under proper medical supervision and for a short duration.
A 700-calorie diet can lead to muscle loss, hair loss, and potential nutrient deficiencies. It may also cause fatigue, constipation, nausea, and diarrhoea. In the long term, it can affect your mental health and make it difficult to maintain the weight loss.
A 700-calorie diet is generally recommended for individuals with a BMI over 30, particularly those with obesity-related health complications that would benefit from rapid weight loss. It should be done in conjunction with exercise, therapy, and follow-up treatment, and under the supervision of a healthcare professional.
