LOW CALORIE DIETS. DO THEY WORK?
BY: FITZ-GEORGE RATTRAY
Do low calorie diets work or is it a bad health trend? This is a question worth sinking our teeth into. It is beyond a shadow of a doubt, the only way to lose extra body fat is to create a negative calorie balance. That is, to expend more calories than you ingest. Simply put, increase your activity beyond your intake.
As simple as this sounds, it can be complicated. Other than which types of foods to eat and when to eat, there is still another important decision to make, how low should your calorie intake be? The first advise, is to seek the guidance of your medical professional. But there are generally accepted safe levels of calorie restriction.
What is a safe level of restriction?
The actual number will vary based on activity, gender, age and more. The consensus is, a weight loss diet which results in an average body weight reduction of about four pounds per month is considered safe. That may be a reduction of 400-500 calories per day, assuming you were already maintaining a steady weight. With proper monitoring this can be increased, but without, it is not recommended.
Is a low-calorie diet healthy?
That depends on how low calorie and how long you sustain that restriction. Many crash diets consistently suppress caloric intake to severity, directing participants to intake less than 800 or 500 calories per day for weeks or months, this is not sustainable and can result in:
- Muscle loss
- Heart muscle loss and heart failure
- Persistent metabolic adaptation (resulting in weight management difficulties and easy weight gain)
- Regaining weight
- Eating disorders
- Mental issues, depression, memory problems, apathy, sleeplessness
- Listlessness
- Weakened immune system
These are all possible, serious and damaging effects with low calorie diets. However, choosing a diet which takes each participant’s unique condition into account is important. It may cost more in the short run but will be an invaluable tool for long-term wellness.
Sustained low calorie diets are, and have always been fads, putting sustained weight management, metabolic health and wellness at risk. But is there ever a time and place for a low calorie diet?
Is a low-calorie diet ever useful?
Regardless of physical condition, overweight or ideal weight, restricting your caloric intake by 15 to 25 percent provides notable short to long term health benefits.
In mammals this calorie reduction has been shown to:
- Reduce the signs of aging
- Regulate metabolism
- Reduce cell stress
- Increase weight management and reduce weight related health risks
- Reduce the risk of cancer
- Lessen chances of dementia
There are potential benefits of not over indulging and occasionally restricting your caloric intake. However, this should be cleared with your Doctor or managed by professionals.
Various forms of fasting can help. ITK for example has a phased fasting and an autophagy wave program, specifically designed to take advantage of the potential benefits.
A sustained low-calorie diet may indeed be a metabolism risking fad, but a balanced cycle of calorie restriction is particularly healthy and recommended.
