**NOTE: This post is part of the Low-Calorie Diet Introduction Series. This series is designed to give dieters a basic understanding of the principals of a low-calorie diet and to help answer any basic questions a beginner might have. This series lays the foundation and provides some basic information to jump right in and start losing fat with your next meal.
When followed properly, a low-calorie diet is a healthy way to lose weight, transform your body and feel great. But, as with anything, if not followed properly, it can have some negative side effects. More specifically, if you try and cut too many calories (without proper supervision), or don’t eat a wide range of foods while dieting, you may experience some of these effects.
Very low-calorie diets(VLCD)
These health effects mostly stem from a topic we touched on earlier in this series called VLCD’s or very low-calorie diets. These are diets that only allow 800 or less calories in a day. These diets are typically safe when performed under doctor supervision. But often times people on their own try and lose a large amount of weight in a short amount of time by cutting too many calories for an extended period of time.
After 4 -16 weeks on a VLCD many people have reported minor side effects such as fatigue, constipation, nausea, and diarrhea. Another possible side effect one may develop is gallstones, which are common in obese people and those who lose weight rapidly.
Balance of foods
When people cut out too many calories they make it very difficult to consume a healthy balance of foods. Even a skilled dietician would have troubles creating healthy, balanced diet on only 800 calories per day.
This is one of the reasons we only recommend cutting out around 15% of your daily calories at a time and exercise to burn more calories. This ensures that your still eating enough food to maintain a healthy balance and also losing weight at the same time. And most importantly, improving your overall health.
Regaining weight
Many people who cut too many calories then go off of their diet end up regaining all the weight back (and then some). It’s difficult to stay on a VLCD for long and when you return to normal eating habits, your metabolism will have been slowed from the large calorie cut so they will end up gaining more weight in the long run. This in itself is not healthy. One must make a healthy lifestyle change, not just a temporary diet change. Make your diet a life-time commitment.
This series presented some of the basic principles of an effective low-calorie diet. For a more extensive and detailed guide on how to reach your weight loss goals and improve your over all health with a low-calorie diet, check out The Simple, Proven Plan For Weight Loss And Control.
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