Low Calorie Diets
Low calorie diets are diets that supply between 1000-1600 calories per day.
These types of diets are often used for short term or long term weight loss.
In this article, we will discuss low calorie diets and whether this type of nutrition plan is right for you. We will also discuss foods to eat on a low calorie diet, foods to avoid, and benefits and drawbacks to this type of nutrition plan.
What can you eat on a low calorie diet?
Technically, you can eat any food on a low calorie diet. However, you will find it easier to stick to a low calorie diet if you eat primarily low fat whole foods.
Good suggestions for foods to eat on a low calorie diet include vegetables, fruits, low fat and fat free dairy products, low fat poultry, white fish, whole grain products and some nuts and seeds.
Foods to avoid on a low calorie diet
Technically, you can eat any foods you desire on a low calorie diet.
However, you will increase adherence to this type of diet if you avoid fatty meats, excessive quantities of high fat foods, cakes, candies, and cookies, chips and other processed snack food, high fat dairy products, ice cream, high fat salad dressings and other condiments, and alcoholic beverages.
Is 1200 calories a low calorie diet?
A 1200 calorie diet plan would be considered a low calorie diet. Any diet that supplies fewer calories than needed to maintain your weight would be considered a low calorie diet.
For most people, a diet that contains between 1200-1600 calories can be considered a low calorie diet. A low calorie diet may be safe for some people. However, a low calorie diet is not safe or appropriate for everyone.
In contrast, a diet with fewer than 1000 calories can be considered a very low calorie diet.
What’s the lowest calorie diet plan?
500 calorie diet plans are sometimes recommended to morbidly obese patients.
For these patients, a very low calorie diet can provide health benefits when used for a very short time.
However, for most people, a very low calorie diet that contains only 500 calories is not safe or recommended. This type of diet might cause heart problems, gallstones or other health problems, even when used for a short time.
You should never try a 500 calorie diet unless under medical supervision.
Benefits of Low Calorie Diets
For some people, low calorie diets can have health benefits. For those who are overweight, low calorie diets can help improve heart health and reduce the risk of high blood pressure, cholesterol and many different cancers.
Your health care provider might also recommend a low calorie diet if you have cancer or another medical condition or if you take medication that might cause significant weight gain.
If you are unsure whether low calorie diets are suitable for you, talk to your doctor or health care provider.
Drawbacks of Low Calorie Diets
Low calorie diets are not appropriate for everyone. Women who are pregnant or breastfeeding should not use low calorie diets.
Athletes, people older than 50 and children should not use low calorie diets. Athletes and even people who just do a lot of exercise burn a lot of calories in training, recovery and competition and need enough energy to prevent conditions like RED-S.
Kids need enough energy and nutrients for growth and development. And adults over 50 need enough energy, nutrients and protein to prevent frailty.
Additionally, men and women who are already at or near a healthy weight should probably avoid low calorie diets. If you are already close to your ideal weight, you should focus on a diet that supplies adequate energy and nutrients.
Finally, people with eating disorders like anorexia or avoidant restrictive food intake disorder should not try a low calorie diet. These people should work with a professional dietician that can recommend a more appropriate nutritional strategy.
Common Side Effects of Low Calorie Diets
Low calorie diets might cause headaches, low energy, fatigue, shakiness and excessive hunger. You might also feel cranky and have trouble focusing.
If you have been recommended a low calorie diet, you could focus on drinking enough water, choosing nutrient rich foods, eating at least every 4-5 hours and getting enough sleep to help manage the side effects of low calorie diets.
If you feel concerned about diet side effects, talk to your health care provider about other solutions or discuss whether another type of diet might be more suitable for you.
Final Thoughts
A low calorie diet can work for some people, and may even have health benefits for some populations.
However, a low calorie diet is not a perfect fit for everyone and might not even be sustainable for you.
If you have interest in trying a low calorie diet, enlist a qualified nutrition coach or talk to your healthcare provider to make sure this type of diet plan is safe for you.
