Definition Of A Low Calorie Diet

While a low calorie diet may be effective at inducing weight loss, there are concerns that extreme calorie restriction may have adverse effects on long-term weight control, as well as general health. If you wish to lose weight safely and keep it off, you must reduce your calorie intake moderately and exercise regularly, both of which will ensure optimum health and sustained weight loss.

Identification

A low calorie diet is defined as a diet that induces weight loss through the restriction of calorie consumption. The principle is that if you burn more calories than you consume your body turns to its fat stores for energy, resulting in the shedding of extra pounds.

The Facts

According to Medline Plus, 1 lb. of fat constitutes approximately 3,500 calories; therefore, by reducing your calorie intake by 500 calories per day you may lose approximately 1 lb. of fat per week,and if you wish to lose 2 lbs. per week, you may reduce your daily intake by 1,000 calories. However, bear in mind that the lower recommended daily limit on a low calorie diet for women is 1,200 calories and 1,500 calories per day for men.

Considerations

Although a low calorie diet may lead to weight loss initially, it may not be effective in the long run. Measuring portions and significantly reducing your calorie intake slows down your metabollic rate, says Joel Fuhrman, M.D., in "Eat to Live". As a result, the weight you lost quickly returns when you stop dieting. Instead, says Fuhrman, physical activity and correct food choices are far more effective in the long term. Moreover, studies conducted at the Washington University School of Medicine suggest that calorie restriction induced weight loss without exercise leads to a loss of bone mineral density, especially in the spine and hip.

Solution

In order to prevent the adverse affects of low calorie dieting, do not reduce your calorie intake by more than 1,000 calories per day -- or lose more than 2 lbs. per week -- and consume a balanced, nutritious diet. Perform aerobic exercises for a total of 2 1/2 hours per weak, and do strength training exercises at least twice a week. This will not only preserve bone mass, but also increase metabolic rate and help your body burn more calories.

Warning

According to the Weight-control Information Network, weight loss dieting -- in the form of a low-calorie diet -- contributes to the risk of developing gallstones, especially when you lose more than three pounds per week. Furthermore, say experts at the VA Medical Center in Missouri, those over 60 should refrain from low calorie diets as weight loss increases risk of mortality, hip fracture and institutionalization. Rather, exercise is a preferable treatment for the elderly.