1. Calorie Restriction and Longevity
Some may argue that a low-calorie lifestyle is not worth living. However, there may be a strong incentive for cutting back. It's been proposed that prolonged calorie restriction can increase life spans. The key may be the relationship between calorie restriction and something called the "plasma membrane redox system." Researchers theorize that restricting caloric intake activates this system's enzymes, which then function to counteract cell oxidation and reduce inflammation throughout your body. So far a consistent positive correlation between calorie restriction and longevity has only been demonstrated in animals, but human studies are ongoing.
2. Minimum Calorie Needs
Though it may be tempting to drastically reduce your calorie intake when trying to drop pounds fast, you should consume a minimum of 1,200 calories per day to meet basic nutrient needs. The exception is in the case of physician-supervised "very low-calorie diets" (VLCDs). These diets consist of only 800 calories per day and are intended for short-term use. Doctors typically recommend them for significant obesity, and they should never be utilized by kids, teens or pregnant women.
3. Supplementing a Low-Calorie Diet
Even if you maintain the 1,200 calorie daily minimum, it still may be difficult to take in adequate amounts of essential vitamins and minerals. In most cases, any low-calorie diet should be supplemented with a multivitamin. Look for brands that contain at least 100% of the daily minimum requirements of key nutrients, such as Vitamin C, Vitamin E, thiamin, riboflavin, niacin, Vitamin B-12, and folic acid. Additional calcium is also a good bet, especially for women.
4. Watch Out for Gallstones
It seems like a "Catch-22" -- overweight individuals are already at higher risk of developing gallstones, but their risk actually increases as they lose weight. Gallstones occur in the gallbladder, where the liquid bile used in fat digestion hardens into a solid substance. They can be painful and may produce dangerous blockages. If you're following a low-calorie diet, you can prevent gallstones by maintaining a gradual rate of weight loss and by incorporating small amounts of healthy fat into your diet.
5. Diets Alone Won't Do
Low-calorie diets can produce significant weight loss and often in a short period. What you may not realize, though, is that you're losing more than just fat. When rapid weight loss occurs, a portion will come from valuable lean body mass. This can produce decreased strength and aerobic capacity and diminished bone density. To lose weight and maintain muscle while following a low-calorie diet, perform weight-bearing exercises.
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