Starting a new diet should always including a safety check. Once you find one you are looking for there are a few basic principles you should look at to know if will be healthy or not. Many fad diets, although popular, can be extremely unhealthy. They can cause several short term and long term side effects. They may lead to problems with your organs or even lead to mental health issues. So, let’s look at some criteria and help you find the best and healthiest diet solution.
How Effective Is Your Diet?
Typically, diets consist of eating fewer calories. That is the primary goal. Second, they focus on eating whole foods that are healthier. What does that mean? Generally, they seek foods low in fat, cholesterol, carbohydrates and sugar. Lastly, they may seek another type of science (or pseudo-science) based objective, i.e. a ketogenic or thermogenic response. For instance, thermogenic foods increase your metabolism, such as jalapenos. Keto diets restrict carbohydrates to burn up food energy and cause the body to seek fat as fuel.
Medical termed “obesity” is when a person has a BMI (body mass index) over 30. For obese individuals, losing 3 to 5 pounds is considered effective and safe if you are on a low-calorie diet. This would mean that you are losing sufficient weight without over doing it. Losing more than this would teeter into a zone of fat and muscle loss.
What Is Considered A Low-Calorie Diet?
Low-calorie diets target a daily intake of anywhere between 800-1500 calories a day. Usually, pre-made commercial diets end up in the region of 800 calories daily. This is achieved through ready-made meals that replaces your normal diet. However, 800 calories a day tend to be deemed “very low-calorie” diets. A low-calorie diet would aim for between 1200-1500 calories each day.
Are Very Low-Calorie Diets Safe?
The very low-calorie diet, although effective for weight loss, is not necessarily right for everyone. It is recommended to take to a Doctor before embarking on an 800 calorie a day nutrition plan. If you have a BMI greater than 30, then you may be able to safely lose weight so long as you are closely monitored by medical supervision. Individuals who are not obese and have a BMI between 27-30 may or may not safely try a very low calorie diet. This type of intense dieting is generally reserved for those who have medical related issues contributing to obesity.
Side Effects of Very Low-Calorie Diets
One should consider the side effects before starting out a very low-calorie diet. Reports of very low-calorie diets used for 4 to 16 weeks reports minor side effects that include diarrhea, nausea, constipation and fatigue. These are more preliminary effects while your body adjusts to the diet. After a few weeks, they typically self-correct and most people are capable of completing their program.
That said, there are more serious side effects of concern. Gallstones are the most common of the serious side effects from rapid weight loss. Calorie deficiency causes fat to be broken down for energy. This causes the secretion of more cholesterol from the liver. When cholesterol and bile combine, they form gallstones.