Jeffrey Salazar
A low-calorie diet is a type of diet that avoids excessive amounts of calories. It does not rely on specialty foods or dietary supplements, but instead calls for real, whole foods available at any supermarket. This type of diet can help overweight people lose weight, but it can backfire if you can only stick to it for a short time and then rebound with weight gain. A very-low-calorie diet (VLCD), also known as a semistarvation diet or crash diet, is a more extreme version of a low-calorie diet, providing 200-800 kcal/day.
| Characteristics | Values |
|---|---|
| Type | Very low-calorie diet (VLCD) |
| Daily energy consumption | 800 kilocalories (3,300 kJ) or less |
| Food | Real, whole foods |
| Food | Low-calorie and low-fat versions of some foods, such as dairy products |
| Food | High-fibre foods at every meal |
| Food | Non-starchy vegetables |
| Food | High-fibre carbohydrates, such as whole grains and starchy vegetables like sweet potatoes |
| Fluids | Water |
| Fluids | Fat-free or 1% fat milk |
| Fluids | 100% fruit juice |
| Fluids | Low-sodium vegetable juices |
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What You'll Learn
Low-calorie diets
A low-calorie diet can be an effective way to lose weight, especially in the short term. It does not rely on specialty foods or dietary supplements, but on real, whole foods available at any supermarket. However, it is important to note that a low-calorie diet can backfire if you are only able to stick to it for a short time, as this can lead to weight gain. To avoid this, it is recommended to eat slowly and chew food thoroughly, as well as drinking plenty of water.
To avoid hunger, it is important to include high-fibre foods at every meal. This can include non-starchy vegetables and high-fibre carbohydrates such as whole grains and starchy vegetables like sweet potatoes. The 2020-2025 Dietary Guidelines for Americans recommends consuming 14 grams of fibre for every 1,000 calories.
In the past, very low-calorie diets (VLCDs) have been formulated to provide 200-800 kcal/day while maintaining protein intake but eliminating carbohydrates and sometimes fat intake. These diets can lead to an average weekly weight loss of 1.5-2.5 kilograms, but they also have adverse side effects such as increased risk of gout and electrolyte imbalances. Modern formulations of VLCDs are regulated in Europe and Canada to ensure the recommended daily intake of necessary nutrients, vitamins and electrolyte balance.
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Very-low-calorie diets
A very-low-calorie diet (VLCD), also known as a semistarvation diet or crash diet, is a type of diet with very or extremely low daily food energy consumption. VLCDs are defined as a diet of 800 kilocalories (3,300 kJ) per day or less.
Previous formulations of VLCDs provided 200-800 kcal/day and maintained protein intake, but eliminated any carbohydrate intake and sometimes fat intake as well. These diets subject the body to starvation and produce an average weekly weight loss of 1.5-2.5 kilograms (3.3-5.5 lb). However, the total lack of carbohydrates avoids protein sparing and thus produces a loss of lean muscle mass, as well as other adverse side effects such as increased risks of gout, and electrolyte imbalances, and are thus disadvised.
Modern formulations of VLCDs are regulated in Europe and Canada to ensure the recommended daily intake of necessary nutrients, vitamins and electrolyte balance. Medically supervised VLCDs have specific therapeutic applications for rapid weight loss, such as in morbidity obesity or before bariatric surgery. These diets use formulated, nutritionally complete liquid meals containing 800 kilocalories or less per day for a maximum of 12 weeks.
A low-calorie diet does not rely on specialty foods or dietary supplements. It simply calls for real, whole foods available at any supermarket (although you may want to look for low-calorie and low-fat versions of some foods, such as dairy products). If followed carefully, this diet is generally effective, especially in the short term. Research shows this type of diet can help overweight people lose weight. However, a low-calorie diet can backfire if you can only stick to it for a short time and then rebound with weight gain.
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Carbohydrate-free diets
Instead of completely avoiding carbohydrates, it may be more beneficial to focus on choosing high-fibre carbohydrates and including them in moderation as part of a balanced diet. The 2020-2025 Dietary Guidelines for Americans recommend consuming 14 grams of fibre for every 1,000 calories you eat. This can be achieved by including high-fibre foods at every meal, such as whole grains and starchy vegetables like sweet potatoes.
Additionally, it's important to be mindful of your eating habits. Eating slowly, chewing your food thoroughly, and savouring each mouthful can help you feel more satisfied and avoid overeating. Staying hydrated by drinking plenty of water is also crucial, as water contains no calories and helps meet your body's fluid needs. If you're looking to lose weight, a low-calorie diet can be a good option, but it's important to do it in a healthy and sustainable way. This means making gradual changes to your diet and lifestyle that you can maintain in the long term.
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Fat-free diets
A low-calorie diet is one way to avoid excessive amounts of calories. This type of diet does not rely on specialty foods or dietary supplements, but instead calls for real, whole foods available at any supermarket. It is important to remember that the goal of a low-calorie diet should be good health.
There are several guidelines to follow when adhering to a fat-free diet. It is important to choose lean sources of protein, such as fish, chicken, turkey, and lean meats. Removing the skin from poultry and trimming visible fat from meats can also help reduce fat intake. In addition, it is recommended to bake, broil, boil, poach, or roast these foods instead of frying, as this can add unnecessary fat and calories.
When it comes to dairy products, opting for low-fat or fat-free milk, yoghurt, and cheese is advisable. Similarly, choosing low-fat or fat-free versions of other foods, such as mayonnaise, salad dressings, and peanut butter, can help reduce overall fat intake. It is also beneficial to consume a variety of fruits and vegetables, as these are naturally low in fat and provide essential nutrients.
Finally, it is important to be mindful of hidden sources of fat. Reading ingredient labels carefully can help identify the amount and type of fat present in foods. Additionally, limiting high-fat processed and convenience foods, as well as deep-fried foods, can significantly reduce fat intake. By following these guidelines, individuals can effectively reduce their fat consumption and achieve their desired health goals.
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High-fibre diets
A low-calorie diet is a type of diet that avoids excessive amounts of calories. A low-calorie, high-fibre diet has a host of health benefits, including weight loss, a healthier gut and heart, and reduced risk of diabetes.
High-fibre foods are an important part of a low-calorie diet as they help to avoid hunger. The 2020-2025 Dietary Guidelines for Americans recommends consuming 14 grams of fibre for every 1,000 calories you eat.
A high-fibre diet can include a variety of foods, such as raspberries, which are a low-calorie, high-fibre snack. Other high-fibre foods include non-starchy vegetables, whole grains, and starchy vegetables like sweet potatoes.
A high-fibre diet can also help to manage cholesterol levels and maintain stable blood sugar levels. Soluble fibre, in particular, slows down the absorption of sugar, which can help to keep blood sugar levels stable.
There are many quick and easy meals that are high in fibre and low in calories. For example, a superfood salad can be a filling and flavourful lunch option, while a simple breakfast of yoghurt, raspberries and a little sugar can be prepared in advance and frozen for a quick, healthy snack.
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Frequently asked questions
A very-low-calorie diet (VLCD) is a type of diet with very or extremely low daily food energy consumption. VLCDs are defined as a diet of 800 kilocalories (3,300 kJ) per day or less.
VLCDs can help with rapid weight loss, especially in cases of morbid obesity or before bariatric surgery. They can also help overweight people lose weight in the short term.
VLCDs can subject the body to starvation and produce adverse side effects such as increased risks of gout, and electrolyte imbalances. They can also result in a loss of lean muscle mass.
A low-calorie diet does not rely on specialty foods or dietary supplements. It simply calls for real, whole foods available at any supermarket. You may want to look for low-calorie and low-fat versions of some foods, such as dairy products. It is also recommended to eat slowly, chew your food thoroughly, and include high-fibre foods at every meal to avoid hunger.
