What is a Low-Calorie Diet?

A low-calorie diet allows you to eat fewer calories by eliminating foods that are high in calories. Low calorie diets are usually used for weight loss.

Eating foods that are high in nutritional value is important when you are on a low-calorie diet. This will help you to get the nutrients you need for good health while using your excess body fat for energy.

A low-calorie diet usually consists of foods that are high in fiber, like fruits, vegetables, nuts, seeds, beans and peas. At the same time, foods that are high in sugar and foods made from white flour, trans fats or saturated fats must be reduced significantly or avoided as much as possible.

You can expect to lose about one or two pounds a week on a sensible low-calorie diet. That would mean consuming about 500 calories less than you burn. For example, if you are maintaining your weight with 2000 calories, a diet that provides 1500 calories should allow you to lose one pound a week. This estimate is based on the theory that you have to burn an excess of 3500 calories in order to lose one pound.

Increasing your level of physical activity will enhance the effectiveness of your low-calorie diet by boosting your metabolism.  As a result, you may be able to lose weight at a reasonable rate without starving yourself.

Keep in mind that very low-calorie diets can put you at risk for nutritional deficiencies. As a nutritionist, I don’t recommend this extreme approach. However, if you are determined to go this route, talk to your healthcare provider and a registered dietitian to get a clear idea of the risks involved. Comprehensive medical supervision is essential for anyone determined to go on this type of diet. 

You would most likely need to take nutritional supplements to make up for the low nutrient intake that usually results from a very low-calorie diet. That's about 600 to 800 calories per day. Clearly, at this level, you would not be able to get all of the vitamins, minerals and other compounds that your body needs to function properly.

A safe goal to aim for on a low-calorie diet is between 1400 and 1800 calories per day. If you are very active, you might even be able to eat a little more and still lose weight.

Please note that information provided on this site is for education and informational purposes only. Always talk to your personal healthcare professional before making making any major changes to your diet or before  taking large amounts of supplements.

The Best Weight Loss Diet for You

Overview

If you are trying to lose weight, it makes good sense for you to search for the best weight loss diet. But with so many weight loss diets on the internet, popular bestselling diet books on the market, and DVD’s promising quick and easy weight loss, how can you tell which one is the best weight loss diet for you?

Nutrition Rules

The best weight loss diet is the one that works best for you. The best weight loss diet will help you to lose weight while providing the protein, healthy fats, complex carbohydrates and fluids you need to stay healthy. Here are 7 basic nutrition rules to follow when creating or choosing the best weight loss diet for you.

1.    Eat a variety of foods from the 5 basic food groups. This will help to ensure that you are getting the protein, healthy fat, complex carbohydrates, vitamins, minerals and other phytonutrients you need to sustain your health while promoting healthy weight loss.

2.    Eat lots of fresh fruits and vegetables. These foods are loaded with vitamins and minerals that might be otherwise hard to get. They are also packed with other health-promoting phytochemicals that have been shown to fight disease, build healthy tissue and promote good health on a weight loss diet.

3.    Avoid going for long periods of time without eating. If you wait until you are hungry to eat, you are more likely to gobble down your food without even thinking and end up eating much more than you should.

4.    Drink plenty of water between meals. Drinking a cup or two of water within thirty minutes to an hour before mealtime can dampen your appetite and help you to control your intake. This is a rather simple and effective way to avoid overeating and promote weight loss.

5.    Create or choose a diet that eliminates excess calories from fat or sugar. Try to avoid fried food and fast food, including hamburgers, fried chicken, French fries and pizza. You will also need to avoid sodas, other sweetened drinks, chips, dips, cookies, candies, pastries and similar high-calorie snack foods.

6.    Avoid diets that are extremely low in calories. A diet that is extremely low in calories can have you feeling hungry, which could lead to food binges or other forms of disordered eating. Furthermore, you could find yourself feeling sluggish and lacking the energy you need to remain active and boost your metabolism.

7.    Eat an adequate amount of protein. Protein provides the building blocks for healthy tissues and creating the hormones and enzymes you need for optimum health. Make sure that you do not cut back on protein to your detriment.

Whether you decide to follow a diet plan that was created by someone else or you create your own, the best weight loss diet is one that works for you. It should promote lasting weight loss without ruining your health.

For more help with creating or finding the best weight loss diet, consult a registered dietitian or similarly qualified healthcare professional.

The information provided on this site is for education and general information purposes only and does not constitute medical advice. Please see your appropriate medical authority for personalized medical attention.

Also, please note that the appearance of any product or service on this site does not constitute an endorsement, unless specifically indicated.
About Dr. Dorene E. Carter

Dr. Dorene E. Carter is a registered dietitian and nutrition consultant with over 25 years of experience in nutrition education, counseling, training, consulting and writing. She is founder and CEO of CHANA Project, the Child Health and Nutrition Access Project, a nonprofit organization serving children and families. Dr. Carter received her PhD in Nutrition from the University of California, Berkeley.