It may be tempting to start a low-calorie diet, especially if it feels like weight loss has stalled. Things to keep in mind…

Dieting can be a challenge, and as we get older, it can feel like it’s impossible to lose excess weight. Diet trends and fads come and go, but low-calorie diets are one of the evergreen options.

Is it for you? If a diet is to work for the long term, make sure it’s safe and realistic. Be careful about trying social media fads and “detoxes”. Not everything works for everyone, and even a seemingly harmless diet plan could have repercussions for your overall health and wellbeing.

Quick Read:

• Low-calorie diets are usually used for losing weight or maintaining a steady weight.
• It’s simply about taking in fewer calories than your body uses (leading to fat loss).
• If you’re a chronic health patient, always check with your doctor before starting a low-calorie diet.

What are calories and why are they important?

Almost every food (and drink) contains calories. Calories are basically energy that we get from food and our body uses this energy to function. In fact, every person needs a certain amount of calories just to keep the body functioning, even when resting. This is called your Basal Metabolic Rate (BMR), which represents the energy your body needs to perform basic functions like breathing, walking, sleeping, maintaining body temperature, and other normal functions.

The idea behind low-calorie diets: calorie deficit

A calorie deficit simply means your body is using more energy than you’re taking in from food. We know we need calories to keep us alive and moving, but when we eat less than the body needs, it fills the gap by using stored energy, mainly body fat.

That’s why a calorie deficit has an impact on weight loss. The important part is balance: too small a deficit won’t make much difference, but too large can leave you tired, hungry, and harder to sustain. The goal is a steady, manageable deficit that supports gradual, consistent results rather than quick fixes that don’t last.

What is a low-calorie diet?

The number of calories you need depends on things like your age, weight, height, gender and how active you are each day. For example, a larger or more active person will need more calories than someone smaller or less active, but everyone needs a basic amount just to keep the body alive.

So, calories = energy. The problem is that too many calories can often lead to weight gain.

A low-calorie diet means consuming fewer calories at meal times. This could be every alternate day, on weekdays only, or even a long-term diet plan. For a low-calorie diet to be as healthy as possible, it’s important to focus on foods that provide all your essentials: vegetables, lean proteins, fruits and wholegrains. At the same time, you should keep track of portions to avoid overeating (yes, even if you’re eating relatively healthy foods).

Understandably, this type of diet can result in frequent hunger pangs, especially in the early stages. This is why it’s important to avoid “empty calories”, typically foods like chips, fried and fatty meals, and sugary snacks that only satisfy you for a short period.

Low-calorie diet food options

Aim for balance, a healthy mix of proteins, carbs and grains. Here are some ideas:

1. For protein, choose chicken breast, turkey, fish, tofu, and legumes. These foods help preserve muscle mass and make you feel fuller after a meal.
2. Choose vegetables that are low in calories but high in vitamins, minerals, and fibre. Try spinach, broccoli, cucumbers, and bell peppers.
3. There are many fruits to consider: berries, apples, oranges, and melons are all low in calories and provide good amounts of fibre and antioxidants.
4. Low-calorie diets still need nutrient-rich sources of carbs like brown rice, quinoa, oats, and wholewheat bread. These will help to keep your energy levels stable throughout the day.

Why follow a low-calorie diet?

People typically follow a low-calorie diet to lose weight by creating a calorie deficit. By consuming fewer calories than the body burns, they aim to shed excess weight. In addition to weight loss, low-calorie diets can improve your metabolic health. This type of diet may assist in regulating blood sugar levels, lowering cholesterol, and reducing blood pressure, so you feel better, overall.

Although it might seem counterintuitive, eating nutrient-dense foods on a low-calorie diet can actually boost energy levels. These foods offer your body valuable nutrients, helping it function more efficiently and feel more energised.

Still, it’s important to be mindful of the potential risks of a low-calorie diet. Excessively restricting calories can lead to nutrient deficiencies. Also, cutting calories drastically might leave you feeling fatigued, weak or lightheaded, which can affect your overall wellbeing.

You should also consider that if you’re not getting enough protein or doing strength training, your body might lose muscle along with fat.

Keep in mind that excessively low-calorie diets can be tough to keep up long-term and possibly result in weight gain when you go back to regular eating. Please always check with a doctor before you start a restricted calorie diet.

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