The biggest problem that many people have is gaining weight. So it is normal to look for ways to lose weight quickly. Sometimes you may have heard about 'diets' that allow you to lose weight quickly by consuming very few calories per day. Today we are talking about one such special diet. That is Very Low-Calorie Diets (VLCDs). Let's understand exactly what this is, who it is good for, and what are the risks.
What is this 'very low calorie diet' (VLCD)?
Simply put, this is an eating plan that keeps your total calorie intake below 800 calories per day. This is not just about cutting back on food.
Most of the time, these come in the form of commercially-made formulas. Imagine that you're skipping your usual rice, curry, and other foods and instead eating this special liquid food that has been fortified with nutrients. Sometimes, diets that focus on eating a lot of the same type of low-calorie food (like jambalaya , for example) can also fall into this category.
The important thing is, don't confuse this with a 'Meal Replacement' that you buy at the supermarket and use instead of one or two meals a day. A VLCD is something that you eat to replace all of your meals , and is done under medical supervision.
Is this method really effective? Will it help you lose weight?
Yes, in the short term, this method is very effective for weight loss.
In particular, if your Body Mass Index (BMI) is more than 30, which means that someone who is medically considered “ obese ,” can lose 1.5 to 2.5 kilos per week through this method. This means that if you follow this diet for 12 weeks, or about 3 months, you can lose an average of about 20 kilos .
Another benefit of this is that even if you lose as little as 5% of your total weight, it can go a long way in controlling conditions like diabetes , high blood pressure , and high cholesterol.
But the most important thing to remember is that in the long run, VLCDs are not any more effective than other calorie-restricted diets. To maintain the weight loss after you stop the diet, you will need to make lifestyle changes. That means adopting a healthy diet and regular exercise.
But is this safe? Who should do this?
This is the most important part. A VLCD is not something that suits everyone and can be done as you please. When you follow a diet like this, you definitely have to get the vitamins and minerals your body needs from outside. Therefore, before starting something like this, you should talk to your doctor and decide if this is right for you.
| Who it is for | Recommendation |
|---|---|
| People with a BMI of over 30 (obese) | It is generally safe if done under the proper supervision of a doctor. |
| Those with a BMI of 27-30 (overweight) | It should only be done if you have other medical conditions (such as diabetes, high blood pressure) caused by weight and under medical supervision. |
| Pregnant or breastfeeding mothers | It is not recommended at all. It may cause malnutrition in both mother and baby. |
| Children and young children | Absolutely not. This can hinder their growth, except under specialist medical treatment programs. |
| People over 50 years old | Due to the potential for side effects and medications used for other conditions, it is not advisable to do so without a doctor's approval. |
What are the side effects of this?
Like anything, this method can have side effects . These can be divided into two main categories.
Minor side effects
For those who do this diet for between 4 and 16 weeks,
- Fatigue
- Constipation
- Nausea
- Diarrhea
Situations like this may occur. But there's nothing to worry about, these usually subside within a few weeks and are rarely serious enough to cause you to stop the diet.
Serious side effects
The main and most serious side effect of the VLCD diet is the formation of gallstones.
This is because when we reduce our calorie intake too much, our body starts burning fat for energy. During this process, the liver produces more cholesterol. This cholesterol combines with bile to form gallstones. This risk increases when we lose weight rapidly.
Are there any other things to be concerned about?
Yes, there are a few other things to consider.
To stay healthy, we need to get a balanced diet from different food groups. But when you do a VLCD, it is very difficult to get that balanced diet. Also, with as little as 800 calories a day, you may not have the energy you need to do your daily activities or exercise. This can make you feel tired and lifeless all the time.
Therefore, before embarking on a diet like this, be sure to talk to your doctor or a qualified dietitian to make sure you are getting the nutrients you need during that time.
Take-Home Message
- A very low calorie diet (VLCD) is a method used for short-term, rapid weight loss.
- Never do this alone. Always do it under the supervision of a doctor.
- This method is not suitable for pregnant mothers, children, and some adults.
- Minor side effects such as fatigue and constipation can occur, as well as serious side effects such as gallstones.
- This is not a long-term solution. If you do not adopt a healthy lifestyle after the diet, you may gain back the weight you lost.
very low-calorie diet, VLCD, weight loss, diet, calories, obesity, BMI
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