If you鈥檙e thinking about a low-calorie diet to lose weight, you鈥檇 better read this. Low-calorie diets are great for hasty weight loss, but quickly become a problem: scientific evidence shows low-calorie diets are not the best approach to weight loss. Instead, here鈥檚 what experts suggest is the best way to lose weight (and, keep it off for good!)
What is a Low-Calorie Diet?
A low-calorie diet restricts your intake to under 1600 calories per day for men and less than 1,200 calories per day for women. The results can be exciting – fast weight loss! But, it won鈥檛 stay, say experts.
Is Eating Low-Calorie Good for Weight Loss?
After a while, the body adjusts to the low-calorie intake, slowing your metabolism, and shifting your appetite. Ultimately, these changes make it more difficult for you to achieve your weight loss goal.
The Problem with Low-Calorie Diets
Not eating enough calories can leave you feeling deprived, moody, and unsatisfied with your food. If your low-calorie diet isn鈥檛 satisfying your hunger, the cravings for unhealthy foods can become incredibly difficult to ignore. agree a low-calorie diet is unsustainable. Worse of all, research shows it negatively impacts your metabolism making it harder for you to lose weight.
What Happens to Your Body with a Low-Calorie Diet?
The lack of calories causes your body鈥檚 metabolism to slow, in an effort to conserve energy. A slower metabolism makes it harder to lose weight. Other symptoms associated with a low-calorie diet include:
- Fatigue
- Feeling Cold
- Gastrointestinal Issues (constipation)
- Moodiness
- Carbohydrate Cravings
Why Do I Crave Carbohydrates on a Low-Calorie Diet?
A low-calorie diet lowers levels of leptin and the amino acid, tryptophan in the body. That increases the susceptibility to moodiness and carbohydrate cravings.
Should I Exercise on a Low-Calorie Diet?
Yes, explain that exercise can affect tryptophan levels, which could help in improving mood and preventing uncontrolled weight gain.
Are There Any Benefits of a Low-Calorie Diet?
There is one benefit to eating a lower-calorie diet. Aging show when non-obese, older people don鈥檛 overeat it prolongs health and may even extend life.
What Should You Eat for Weight Loss?
Fill up on satisfying foods: rich in water and fiber, vegetables and fruit can be a wonderful addition to a healthy, weight-loss-focused eating plan. This concept of calorie density is not new. A review of 31 found low energy density foods cause large decreases in overall energy consumed in a day. In other words, focusing on eating more low-calorie dense foods promotes weight loss. Bonus: Low-calorie-dense foods are healthy.
7 Best Low-Calorie Density Foods for Weight Loss
- Oatmeal
- Leafy Greens
- Fresh Fruits
- Vegetables
- Lentils
- Beans
- Potatoes
What Diet is Good for Weight Loss?
If you want to lose weight and keep it off, the secret to success is consistency, according to . In the study, researchers found there鈥檚 more overall success with slower, consistent weight loss than with diets that cause quick weight loss at first. Plus, it鈥檚 more than what you eat 鈥� weight loss success requires a holistic approach.
4 Better Ways to Lose Weight (Proven Strategies)
shows it鈥檚 more than what you eat that鈥檚 impacting your weight: biology, behavior, and environment are all factors involved in weight loss.
- Eat Lots of Food
Choose more Low-Calorie Density foods.
- Create Space for Movement.
Exercise helps prevent regain following initial weight loss, according to .
- Reduce Stress
Chronic stress has been linked to weight gain, in multiple .
- Aim for Consistency
Create goals that are small actions you can accomplish and maintain for life.
Is Stress Preventing Your Weight Loss?
Yes, stress plays a factor in your weight loss struggles. In a 2018 , researchers compared the weight loss success of obese adults who learned stress management techniques, including breathing and guided visualization, to those who did not. The result: managing stress improved weight loss.
Low-Calorie Diets Are Not Great for Weight Loss or Your Health
Ditch the rule-based, all-or-nothing, restrictive diets that are unsustainable, making it impossible for you to consistently lose weight. Choose a holistic weight loss plan that鈥檚 based on scientifically proven, simple healthy lifestyle goals. A Registered Holistic Nutritionist can help.
Are you passionate about healthy living?
Train to become a Holistic Nutrition Practitioner today!
References:
Reducing calorie intake may not help you lose body weight. .
Calorie reformulation: a systematic review and meta-analysis examining the effect of manipulating food energy density on daily energy intake. .
Maintenance of lost weight and long-term management of obesity. .
Exercise is medicine. .
Impact of stress management program on weight loss, mental health and lifestyle in adults with obesity: a randomized controlled trial. .
Reduced-calorie diet shows signs of slowing ageing in people. .
Longitudinal study of life trauma, chronic stress and body mass index on weight gain over a 2-year period.
Contributed by Allison Tannis