Are Very Low-Calorie Diets Safe for Weight Loss?

Very low-calorie diets (VLCDs), typically defined as diets that provide fewer than 800 calories per day, can be effective for weight loss in certain situations. However, they should only be undertaken under medical supervision and for a limited period of time.

While VLCDs can lead to rapid weight loss, there are potential risks and considerations to keep in mind:

Nutrient deficiencies: Severely restricting calorie intake can make it challenging to obtain adequate amounts of essential nutrients such as vitamins, minerals, and protein. This can lead to deficiencies and potentially affect your overall health.

Muscle loss: VLCDs may result in muscle loss along with fat loss, as the body may break down muscle tissue to meet its energy needs. Preserving muscle mass is important for overall health and maintaining a higher metabolic rate.

Gallstones: Rapid weight loss, particularly in obese individuals, can increase the risk of developing gallstones.

Slowed metabolism: When calorie intake is drastically reduced, the body may adapt by lowering its metabolic rate, making weight loss more difficult in the long term.

Psychological impact: VLCDs can be mentally and emotionally challenging due to their highly restrictive nature. It's important to consider the potential impact on your relationship with food and your overall well-being.

If you are considering a VLCD, it's crucial to consult with a healthcare professional or a registered dietitian who can evaluate your specific circumstances and monitor your progress closely. They can provide appropriate guidance, ensure nutritional adequacy, and help transition you to a more balanced and sustainable eating plan after the VLCD period.

For most individuals, a moderate calorie deficit (generally 500-1,000 calories below maintenance) achieved through a balanced diet and regular physical activity is a more sustainable approach to weight loss.