Super low calorie diets -- also called very low calorie diets or VLCDs -- are one way to jump-start your weight loss plan. Fast weight loss at the beginning of a diet is inspiring, but it can also be dangerous. Super low calorie diets that are not undertaken with a doctor's advice and supervision can lead to malnutrition and other health problems. Slow, steady changes in lifestyle and diet are the best way to ensure long-term weight loss, but a supervised, short-term super low calorie diet may be just the thing to get you started.
History
According to a study published in the August 2006 issue of "Obesity," very low calorie diets have been used in the United States since the 1970s. These diets were designed to achieve rapid weight loss in people whose body mass index was higher than 30, which means that they were morbidly obese. Some very low calorie diets consisted of liquid meals and meal replacement bars, while others used fresh, lean protein such as chicken and fish. All very low calorie diets were conducted under a doctor's supervision.
Misconceptions
Simply cutting your calories back to fewer than 800 or even less per day is not enough to guarantee healthy weight loss. Many meal replacement shakes and bars contain a lot of sugar and not enough nutrients to keep you healthy while you lose the weight. According to the UCLA Center for Human Nutrition, the first five days of a super low calorie are the hardest for people in a supervised program. On your own, with no support, you are not likely to be able to stay on the program long enough to see real, long term results.
Effects
On a carefully monitored, super low calorie diet that contains all of the nutrients you need to stay healthy, you will simply burn more calories than you consume. One pound of fat contains 3,500 calories, so if you burn 500 more calories than you take in every day for a week, you will lose one pound. The trick to a super low calorie diet is not letting your body go into starvation mode, where it will slow down your metabolism. A gentle exercise program of walking or light weight training is usually enough to counteract this.
Benefits
There are many benefits to losing even 10 percent to 15 percent of your total body weight. According to researchers at the Centers for Disease Control and Prevention, even a small change in your weight can help to lower your blood pressure, as well as your risks of developing diabetes and other diseases associated with being obese. Seeing and feeling the changes in your appearance and energy levels may also help to elevate your general mood and motivate you to become more active.
Warning
There are dangers associated with super low calorie diets. Aside from the risk of going into starvation mode, which makes it harder for you lose weight, the National Institute of Diabetes and Digestive and Kidney Diseases reports that many people -- especially obese women -- develop gallstones when losing weight very quickly. Research suggests that losing weight very rapidly increases the amount of cholesterol in your gallbladder, making it harder for it to contract and expand in doing its job. Other side effects of a super low calorie diet include constipation, diarrhea, dizziness, fatigue and nausea.
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