Milly Gaines
Calorie-restricted diets are a popular topic in health and fitness, but they are not always safe or effective. While some people may benefit from short-term weight loss on a very low-calorie diet, it is essential to be aware of potential health risks and side effects. The number of calories a person needs each day depends on several factors, including age, sex, activity level, and body size. This means that a one-size-fits-all approach to calorie restriction can lead to malnutrition and adverse health outcomes. Additionally, very low-calorie diets can be challenging to maintain and may not provide the energy needed for daily living and regular physical activity. As a result, those on calorie-restricted diets may experience fatigue, constipation, nausea, and diarrhoea.
| Characteristics | Values |
|---|---|
| Metabolism | Restricting calories can cause a decrease in metabolism, which may persist after stopping the diet |
| Fatigue | Calorie restriction can lead to fatigue, especially if the diet is low in carbs |
| Nutrient Deficiencies | Restricting calories may lead to deficiencies in iron, folate, vitamin B12, calcium, biotin, and thiamine |
| Muscle Loss | Insufficient protein intake during calorie restriction can result in muscle loss |
| Fertility Issues | Calorie restriction can negatively affect fertility, especially in women due to hormone level changes |
| Gallstones | Gallstones are a common serious side effect of very low-calorie diets |
| Weight Regain | Calorie-restricted diets may not be effective in the long run, with many people regaining weight |
| Medical Supervision | Very low-calorie diets should be done under proper medical supervision, especially for certain groups like pregnant or breastfeeding women, children, and people over 50 |
| Lifestyle Changes | Calorie restriction should be accompanied by sustainable lifestyle changes for long-term success |
| Individualized Approach | There is no one-size-fits-all; prior consultation with a healthcare provider or dietitian is recommended |
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What You'll Learn
Avoid high-calorie foods
When following a calorie-restricted diet, it is important to avoid high-calorie foods to ensure the diet is effective and safe. High-calorie foods can hinder weight loss and negatively impact health.
Firstly, sugary drinks are high in calories and provide little to no nutritional value. These include soda, fruit juice, energy drinks, and sweetened coffee drinks. Instead, opt for non-calorie beverages like water, sparkling water, coffee, or green tea.
Secondly, fast food and fried foods are typically high in calories and unhealthy fats. Chicken nuggets, fries, pizza, hot dogs, and other similar options should be avoided or limited.
Additionally, refined carbs and processed foods contribute significantly to a high-calorie intake. These include white bread, sugary cereals, white pasta, bagels, crackers, corn chips, and other highly processed items.
It is also important to be mindful of energy-dense foods, which provide more calories per bite. While some energy-dense foods like nuts and avocados are nutritious, eating large portions of them can quickly add up in terms of calorie intake.
Lastly, diet bars, low-fat ice cream, low-fat chips, and other similar products marketed as "diet" or "low-fat" options may still be high in calories. It is crucial to read labels and be mindful of portion sizes, even when choosing foods that seem like healthier alternatives.
Remember, a calorie-restricted diet should be approached as a lifestyle modification rather than a quick fix. It is important to ensure you are still consuming a balanced and varied diet to meet your nutritional needs while avoiding high-calorie foods that can hinder your progress.
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Avoid sugary drinks
When it comes to calorie-restricted diets, it is important to be aware of what foods and drinks to avoid to ensure the diet is balanced and safe. Calorie restriction is not the same as fasting, and it does not mean malnutrition or deprivation of essential nutrients. Instead, it involves reducing your average daily caloric intake below what is typical.
One of the key things to avoid on a calorie-restricted diet is sugary drinks. Here's why:
Weight Gain and Obesity
Sugary drinks are the leading source of added sugars in the American diet. Studies show that people who consume sugar-sweetened beverages consistently gain more weight than those who don't. Liquid sugar does not make you feel full, so you end up adding extra calories to your diet. In children, each daily serving of sugar-sweetened beverages was linked to a 60% increased risk of obesity.
Type 2 Diabetes
Research has consistently linked the consumption of sugary drinks to an increased risk of developing type 2 diabetes. A study across 175 countries showed that for every 150 calories of sugar per day—approximately one can of soda—the risk of type 2 diabetes increased by 1.1%. Sugary drinks add excessive amounts of added sugar and unnecessary calories to your diet, contributing to this risk.
Health Problems
High consumption of sugary drinks is associated with various health problems, including weight gain, obesity, type 2 diabetes, heart disease, cavities, and gout, a type of arthritis. These drinks provide little to no essential nutrients and can negatively impact your overall health.
Alternative Options
Instead of reaching for sugary drinks, opt for water, which is your body's preferred way to hydrate and is naturally sugar-free. If you crave something more flavourful, add slices of fruit, herbs, or vegetables to your water. You can also try seltzer or sparkling water if you prefer carbonation. When you crave something sweet, consider blending your own smoothies with fruit, vegetables, ice, and low-fat or fat-free dairy or yogurt.
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Avoid malnutrition
Calorie-restricted diets are not the same as temporary weight-loss plans. They are being studied as possible ways to maintain good health and live longer. In studies, when rodents and other animals were given 10-40% fewer calories than usual but all the necessary nutrients, they showed an extended lifespan and reduced rates of several diseases, especially cancers. However, some studies did not show this benefit, and in some cases, calorie restriction shortened lifespan.
Calorie-restricted diets may not provide sufficient amounts of iron, folate, or vitamin B12, which can lead to anemia and extreme fatigue. Not eating enough protein-rich foods like meat, fish, dairy, beans, peas, lentils, nuts, and seeds may cause muscle loss, hair thinning, and brittle nails. Similarly, not consuming enough calcium-rich foods like dairy, leafy greens, calcium-set tofu, and fortified milk may reduce bone strength and increase the risk of fractures.
To avoid malnutrition on a calorie-restricted diet, it is essential to ensure that the diet is well-planned and includes all the essential nutrients. Here are some specific tips to avoid malnutrition:
- Include a variety of whole, minimally processed foods in your diet.
- Avoid overly restricting your calories. Eat at least the number of calories required to sustain your BMR.
- Ensure you are getting sufficient amounts of iron, folate, and vitamin B12.
- Consume enough protein-rich foods to prevent muscle loss, hair thinning, and brittle nails.
- Include calcium-rich foods in your diet to maintain bone strength.
- Consider supplementing with whole grains, legumes, eggs, dairy, nuts, and seeds to ensure adequate intake of biotin and thiamine.
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Avoid gallstones
Gallstones are the most common serious side effect of very low-calorie diets. They are more likely to occur when there is rapid weight loss. This is because the body starts to break down fat for energy, causing the liver to secrete more cholesterol. When this combines with bile, gallstones can form.
To avoid gallstones, it is important to prevent rapid weight loss. Losing weight gradually and maintaining a healthy weight can help to keep your gallbladder healthy and reduce the risk of gallstones. Weight cycling, or yo-yo dieting, where weight is lost and regained repeatedly, may also lead to gallstones. Therefore, it is important to avoid "crash diets" that promote quick weight loss. Instead, opt for diets that focus on diet quality and encourage sustainable lifestyle changes.
A healthy, balanced diet that is low in fat and high in fibre can help to reduce the risk of gallstones. Eating smaller, more frequent meals can help to spread out the amount of fat consumed throughout the day and avoid large, fatty meals. It is recommended to reduce the amount of fat in your diet by avoiding whole milk, meat, butter, ghee, cheese, cakes, biscuits, pastries, and deep-fried foods. Processed foods can be high in fat, so it is important to check food labels and choose foods with 3g or less of fat per 100g. Replace saturated and trans fats with unsaturated fats where possible.
In addition to dietary changes, other lifestyle factors can also help to reduce the risk of gallstones. If you smoke, consider quitting as tobacco is a risk factor for gallbladder problems. If you have a food allergy, try to avoid the foods that trigger your allergy as allergic reactions can cause gallbladder symptoms.
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Avoid if pregnant or breastfeeding
While pregnant or breastfeeding, it is important to avoid diets that restrict any macronutrient, such as the ketogenic or paleo diets. Instead, focus on a balanced diet with a variety of nutritious foods.
Pregnant women need about 300 extra calories per day, but this can vary depending on the pregnancy. For instance, women carrying twins or triplets should consume more calories. These extra calories should come from healthy snacks like nuts, yogurt, and fresh fruit, rather than sweets or junk food, which can lead to nutrient deficiencies.
It is recommended that pregnant women consume 400 micrograms of folic acid per day to reduce the risk of neural tube defects. Calcium, iron, and vitamin C are also crucial for the mother's and baby's health.
Breastfeeding mothers generally need even more calories than pregnant women to meet their nutritional needs, with an additional 340 to 400 calories per day. This extra energy is required to produce breast milk. A well-balanced meal plan that includes protein-rich foods, whole grains, fruits, and vegetables is recommended.
Some mothers may wish to restrict their caffeine intake while breastfeeding, as caffeine passes into breast milk in small amounts. Additionally, certain types of seafood should be consumed in moderation due to the presence of mercury, which can adversely affect the infant's brain and nervous system.
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Frequently asked questions
A calorie-restricted diet is a diet where a person reduces their average daily caloric intake to lose weight. This is different from a fasting diet, where a person does not eat at all or severely limits their intake during certain times.
Restricting calories too severely can lead to fatigue, nutrient deficiencies, and a slower metabolism. It can also negatively affect fertility, especially in women.
High-calorie, energy-dense foods should be avoided or eaten in moderation. Sugary drinks should also be avoided.
Calorie-restricted diets can lead to weight loss and may have potential health benefits, such as reducing age-related conditions like cancer, heart disease, and diabetes. However, there is ongoing research on the long-term effects of these diets.
Calorie-restricted diets are not recommended for everyone. They are generally not advised for pregnant or breastfeeding women, children, teens, and people over 50. It is important to consult a healthcare professional before starting any restrictive diet.
