You won't lose excess pounds unless you plan to eat fewer calories than you burn. However, you should never perceive calories as the enemy, because they are what help keep you alive. You will be less likely to jeopardize your health if you steer clear of low-calorie diets that force you to dip below your bare minimum needs.
Calculating Your Needs
Talk to your doctor about how many calories you would need to eat to maintain your weight or lose weight. In the meantime, online calorie calculators may help you estimate your needs based on your size and your current activity level. Once you know how many calories you would need to ditch to lose weight, don't dip below about 1500 calories per day if you're a man or about 1200 calories if you're a woman, unless your doctor says you can safely drop lower. Generally, a safe rate of weight loss is about 1 to 2 lbs. per week, or 500 to 1200 fewer calories every day, as long as you keep within your safe limit.
When You Go Too Low
A very low-calorie diet can result in long-term health problems related to nutritional deficiencies. Potential health problems include anemia, bone thinning, infertility, reduced immunity, reduced thyroid function and poor dental health. The health problems that result from eating too few calories aren't necessarily a tradeoff for a lower body weight. If you drop below your daily minimum needs, your body will do its best to maintain its normal functions by slowing down its metabolism and burning calories at a slower pace.
What to Do
You won't have to make dramatic calorie cuts if you stay focused on losing a gradual 1 to 2 lbs. a week. Cut back on fatty and sugary foods and limit your intake of alcohol to avoid unnecessary calories. Compensate by eating more nutritious and low-calorie foods such as fruits, whole grains and vegetables. You will have to worry even less about cutting calories from your diet if you include at least 30 minutes of moderate or vigorous exercise in your daily schedule. Going for a walk each day is an easy way to start getting active, but other physical activities -- even simple ones such as taking stairs instead of escalators -- will help you reach your weight-loss goals more efficiently.
Considerations
You may be able to accomplish greater weight loss if you go on a medically supervised very low-calorie diet. However, to qualify for this diet you generally need to be obese and in imminent danger of weight-related health issues, such as Type 2 diabetes. A very low-calorie diet may be 800 calories or even fewer, but your supervising doctor would ensure that you consumed a proper balance of nutrients by prescribing a formula such as a bar or liquid shake, according to the Weight-control Information Network. Still, the diet may not be a long-term fix unless you are also willing to commit to making permanent lifestyle changes.
References
- Weight-control Information Network; Very Low-calorie Diets; August 2008
- Waldo County General Hospital; How to Understand the Risks of Eating Too Few Calories; Kristie Leong, M.D.; October 2010
- University of Iowa Hospitals and Clinics; Fasting and Liquid Diets; October 2006
- MedlinePlus; Tips for Losing Weight; David Zieve, MD, MHA, and Linda J. Vorvick, MD; October 2009
- Health Services at Columbia University; Reduced Fat and Calorie Diets: How Low is Too Low?; April 2009
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