Low Calorie Diet

Introduction: Low Calorie Diet

There is many versions of a low calorie diet. Low calorie diets are often used by people wanting to lose weight and offer various levels of safety and success, depending on the version used. Low calorie diets are based on the fact that if a dieter takes in fewer calories than he or she needs for energy, then the body will burn stored fat for energy, which will result in weight loss and a leaner appearance. Caution is needed when choosing a low calorie diet. Some diets that have circulated on the Internet or commercial diets that charge a fee or offer dieting products for sale may make other unsafe or unsubstantiated claims. These include rapid weight loss, increased metabolic performance, and increased energy. Low calorie diets and very low calorie diets may include the elimination of whole food groups from the diet, which can lead to nutritional deficiencies, and health problems such as osteoporoses. Caloric intake may also be too severely restricted, especially in very low calorie diets. When a diet is too low in calories, rebound weight gain is common. This is due to the fact that severe calorie restriction results in the body going into "starvation" mode, which leads to a lower metabolism, the body's way to try to prevent complete starvation. This often leads to gaining even more weight then was lost after the diet has been discontinued. This encourages "yo-yo" dieting patterns that are unhealthy and do not result in effective weight control. Severe calorie and nutrient restriction can also lead to low blood sugar (hypoglycemia), low blood pressure, dizziness, and weakness. They can also result in ketoacidosis, a condition in which severe restriction of calories or carbohydrates leads to dangerously high levels of acids called ketones build up in the blood and can poison the body.

Low calorie diets can, however, be safe and effective in the weight loss and weight control process. A healthy low calorie diet plan includes enough calories to allow dieters to lose about one to two pounds per week. Rapid weight loss is not recommended. Credible low calorie diets include lean proteins low in saturated and trans fats, low sodium foods, vegetables, fruits, carbohydrates from plant sources made of 100% whole grains low-fat dairy products, and healthy fats, such as olive oil and flaxseed oil. Good, effective weight loss plans also advocate for a healthy lifestyle that includes regular exercise. Credible low calorie diets also include methods and other strategies to help dieters to stick to their eating plans, such as keeping a diet journal and networking with other dieters and via online bogs, forums, or social networking services. The best low calorie diet plans also stress the importance of developing healthy, reasonable eating patterns that can be maintained for a lifetime. Any diet may have the potential to be harmful, so consultation with a health care provider before starting a diet plan and exercise program is recommended.

Low Calorie Diet: Similar Diets

Other diets similar to Low Calorie Diet include:

Very low calorie diet

Conditions Associated with Low Calorie Diet

Conditions associated with Low Calorie Diet include:

Foods Excluded Or Restricted From Low Calorie Diet

The following foods may be restricted or excluded from Low Calorie Diet:

Salt
Foods high in sodium (salt)
Canned and packaged foods, unless marked low sodium/saturated fats, no cholesterol, and no trans fats
Gravies
Sauces
Snack foods
Chips
Crackers
Cake
Pie
Foods and meats high in fat and saturated fat/cholesterol
Bacon
Brisket
Hot dogs
Sausage
Duck
Egg yolks
Butter
Lard
Shortening
Trans fats
Hydrogenated vegetable oil
Tropical oils
Coconut oil
Palm oil
Cream
Whole milk dairy products
Cheese
Ice cream
Foods made with processed carbohydrates that are not 100% whole wheat or grain
White flours
White breads
Sugary cereals
Cereals made for processed grains
Pop/soda that contains sugar and/or high fructose corn syrup
Sugar
Baked goods
Fried foods
Fast foods
Liver
Organ meats

Foods Focused On For Low Calorie Diet

The following foods may be focused on as part of Low Calorie Diet:

Fresh fruits
Fresh vegetables
Lean and trimmed meats, not fried or sautéed
Skinless chicken
Lean cuts of beef
Fish
Unsaturated vegetable oils
Canola oil
Olive oil
Corn oil
Cottonseed oil
Peanut oil
Low fat dairy products
Skim milk
Low-fat or fat free cottage cheese and other cheeses
Low-fat or fat free yogurt
Salt-free seasonings
100% whole wheat or whole grain carbohydrates
100% whole wheat or whole grain breads
100% whole wheat pasta
100% whole wheat or whole grain cereals
Brown rice

Low Calorie Diet: Potential Risks Or Complications

The following are potential risks or complications of the diet (Low Calorie Diet):

Ketoacidosis may result from extreme calorie and/or carbohydrate restricted diets, which can lead to dangerously high levels of acids called ketones that build up in the blood and can poison the body
Rebound weight gain after rapid weight loss
Low blood pressure, dizziness, weakness, fainting after rapid weight loss or from severe carbohydrate restriction
Weight loss diets are not recommended for pregnant or nursing women
Kidney damage due to high protein intake
Hypoglycemia (low blood sugar)
Dizziness
Weakness
Increased cholesterol and risk of heart disease and stroke if proteins and fats high in saturated or trans fats are frequently eaten