Over 2/3 of Americans are overweight and 1/3 of those are obese. This obesity epidemic has given rise to many extreme, unhealthy weight loss programs and diets. These fad diets do not give you all the nutrition you need, and any weight loss you may have is usually temporary, lasting only until you begin eating normally again. A safe and steady reduction in calories to an appropriate level is the best way to maintain health and weight.
Healthy Caloric Intake
If you are trying to lose weight you may be tempted to decrease your calorie intake drastically. Your body suffers when you do not consume enough calories to provide for your nutritional needs. Decreasing your intake too much can also result in slower metabolism and your body will conserve pounds rather than shed them. For good health, the medical community recommends women consume no fewer than 1,200 calories a day and men no fewer than 1,500 calories a day, unless you are under medical supervision.
Determining Your Caloric Intake
To estimate how many calories you are consuming, multiply your weight by 15 if you are moderately active and by 12 if you are not. That is the number of calories that maintains your current weight. To safely decrease calories, aim for a reduction of 500 to 1,000 each day, as long as you stay above 1,200 or 1,500 calories a day. This results in safe weight loss of 1 to 2 lbs. per week. If you cannot stay above the minimum number of calories recommended after you do the math, make up the deficit with increased exercise.
Very Low-Calorie Diets
Very low-calorie diets, or VLCDs, are diets that provide fewer than 800 calories a day. They are reserved for obese people who have BMIs of 30 or greater who must be under strict medical supervision during dieting. Some people practice VLCDs in the form of "calorie restriction," which focuses not on weight loss but on increasing life span. Even so, the CR Society International recommends a gradual decrease in calorie intake and emphasizes nutrition and ongoing relationships with medical doctors to ensure health.
Unhealthy Caloric Intake
Eating too few calories for too long can affect you in a variety of ways. You may develop malnutrition from lacking one or more vitamins or minerals in your diet. Some effects will be merely annoying, such as constipation, diarrhea and headaches. But other effects of very low-calorie diets are more long-lasting and may even be fatal. Not enough calcium will contribute to osteoporosis. Too little iron will lead to anemia. You may experience muscle loss, fatigue, dehydration or depression. You are at greater risk of developing painful gallstones that may require surgery. Diets that provide fewer than 800 calories a day can lead to heart arrhythmias that could be fatal or even to sudden death.
References
- Weight-Control Information Network: Overweight and Obesity Statistics
- "HEALTHbeat"; Calorie Counting Made Easy; Harvard Health Publications; April 2009
- Weight-Control Information Network: Very Low-Calorie Diets
- CR Society International: Frequently Asked Questions
- Go Ask Alice: Reduced Fat and Calorie Diets -- How Low is Too Low?
- Michigan.gov: Michigan Steps Up -- Lo-Cal Dangers
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