Low-Calorie Diets

A low-calorie diet can be one of the simplest weight-loss strategies for a patient to follow by consuming less food without having complicated dietary restrictions. A successful low calorie diet can contribute to weight loss and health benefits, and decreases long-term health risks. The effectiveness of the low-calorie diet depends ultimately on the willingness of the patient to achieve weight loss.

As far back as 500 b.c.e., the Spartan culture utilized low-calorie diets to instill discipline and health. In order to maintain their lean athletic builds, the Spartans exhibited self-control and became immune to hunger cravings by eating less during times of restriction. Similarly, the Okinawans, a population in Japan known to be one of the longest-living populations on Earth, maintain the philosophy, “Hara Hachi Bu,” which means “eat until the body feels 80 percent full.”

Current popular diet trends tend to focus on restricting a certain food group such as carbohydrates, protein, or fats. Because the perfect balance of these macronutrients has yet to be established, it is difficult for dieters to ascertain which food group restriction may be the most beneficial. Therefore, limiting overall calories may be the simplest way to lose weight. In addition to reducing the number of calories, the quality of food consumed will contribute to optimal weight loss. This means that alcohol, high-sugar beverages, and other high calorie sweets should be eliminated because of their low nutritional value.

Before beginning a reduced calorie diet, a patient should seek the advice of a physician to take into consideration individual health precautions. A doctor can advise the dieter on how many calories he or she should limit in his or her personalized diet plan. Approximate caloric demands can be calculated for each individual on the basis of age, sex, and ideal weight. [Page 435]To maintain a set weight, approximately 22 kilocalories per kilogram of body weight a day is necessary. Most low-calorie diets range between a low-end of 1,000 calories/day to approximately 1,500 calories/day. Anything less than 800 calories is considered a very low calorie diet (VLCD).

To further optimize and sustain weight loss on the low calorie diet, a patient should participate in an exercise regimen. An effective strategy would be to establish realistic goals for each patient. Next, a meal guideline should be established, with calories counted for all foods to be consumed. A food journal can be used to track the actual intake of the individual and used to assess progress.

By restricting calories, an individual has the ability to lose body mass. This body weight will be lost as lean muscle mass and body fat. Another benefit of this dieting method is decreased plasma insulin levels, improved glucose metabolism, and decreased blood lipid levels. Lower levels of total cholesterol, low-density lipoprotein, high-density lipoprotein, and triglycerides are found as body weight decreases. If the weight loss is maintained as a lifestyle by consuming fewer calories, the risks of heart disease, diabetes, and possibly cancer also decrease.

Positive reinforcement from friends/family can contribute to a dieter's success. A healthcare provider can also assist in providing the necessary motivation and monitoring. Psychologically, the patient may have to alter attitudes and feelings in regard to eating by self-restraint when food is available, positive thinking when the diet may be difficult, and ways to relax when stressful situations may cause a dieter to stray.

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