When you decided to go with low-calories diet, it means you will only take healthy living with 1400 calories diet per day. To be clear, an inactive woman usually needs about 1600-2000 calories per day, while an inactive man needs 2400-2600 calories.
Therefore, in a low-calories diet, you will really limit the nutrition and energy source that you have to consume in a day. This kind of diet usually becomes an alternative for short-term weight loss or an extreme measure for those who had a BMI over 30. However, the more important question is the safety of this diet.
Calories and diet are closely related if you want to lose weight, especially for those who are inactive or has low metabolism rate. If your BMI is over 30, which your doctor will call it as obesity, then a low-calories diet might be your ultimate answer.
You can lose about 3-5 lbs. per week, which will end up around 44 lbs. in 12 weeks. Losing this amount of weight will bring immediate relief to your body in terms of weight-related problems, such as diabetes, high blood pressure, and cholesterol, although they do not magically disappear.
However, in the long run, a very low-calories diet will be very dangerous for your overall health. If you do not change your habit and commit to a healthier lifestyle, your extreme diet will not be more effective than a regular diet. If you really need to go for a very low-calories diet, you will need a proper medical supervision.
Usually, this kind of diet is only recommended for those who are heavily obese and have severe weight-related medical problems. Even so, they will only undergo the diet on a certain time frame, and then gradually adjust the diet plan into a more regular diet. It is also not appropriate for a pregnant or breastfeeding woman, children, and teens.
In maintaining a healthier weight, you should balance calories and diet every day. People who go for a very low-calories diet for 4-16 weeks reportedly having minor side effects such as fatigue, constipation, nausea, and diarrhea. This condition mainly happened because your body is in shock with the extreme change and trying to adapt.
In some cases, the side effect will get better after 4-6 six weeks with several adjustments on the diet plan. That is why a medical supervision is very important for this diet. However, if you do this diet for too long, the more serious side effect can occur.
Gallstones are one of the most common problems that happened in rapid weight loss. When you limit the calorie intake, your body will look for a different energy source, which is fat. That is the main purpose of low-calories diet actually, to break down every fat that has been stored in your body. However, the liver secretes more cholesterol that can turn into gallstones when combined with bile. You might need to undergo surgery to remove the gallbladder if they start causing so much pain.
In conclusion, a very low-calories diet is not recommended unless it is under a medical professional supervision and your doctor asks you to do it. Consuming only 800 calories a day might not be sufficient to give you the energy to do the daily activity, therefore you life routine might be disturbed as well. A balance between calories and diet should be achieved by taking sufficient nutrient and limiting calories intake every day. If you aim for rapid weight loss with low-calories diet, your body can experience yo-yo diet and even heavier than before once you stop dieting.
You should balance your calorie intake with body metabolism if you want to have a healthy weight. Daily exercise and doing regular sport is actually more effective to lose weight rather than a low-calories diet. Maintaining calories intake by eating the same food every day is also a dangerous way to lose weight.
The human body needs a diversity of nutrient to function well. If you only eat one food for every meal, your body will suffer mal-nutrient or deficiency on some particular nutrient that you have been omitting. Even if you go for the “bad” food like sugar, salt, and fat. On the long run, it will bring you more serious illness than the weight-related medical condition.