Is it possible to live on 1000 kcal a day? Nutritionist compares two weight loss diets

Is it possible to live on 1000 kcal a day? Nutritionist compares two weight loss diets

We tell you how to make the right menu to lose weight.

“Various diets, schemes and nutrition programs always attract the attention of those who seek to lose weight. Guaranteed and fast results, simple rules, a clear list of permissible products only contribute to increasing interest in such methods of weight loss. If all this is supported by positive reviews of popular personalities, then many people have no doubts about the correctness of their choice. Unfortunately, such methods of weight loss have a large list of negative consequences for the body. And it is better to familiarize yourself with them before you start acting”.

Is it possible to eat on 1000 kcal

The easiest way to lose weight is to limit your calorie intake. This is exactly what many people do. There is no need to go into the details of a particular diet, follow strict rules, eat at certain times. Therefore, diets of 1000 kcal are very common. But this approach to weight loss can be dangerous to health.

It is important to know the order of calorie consumption by our body. The need for calories is determined by such parameters as gender, height, age, level of motor activity. But if the situation with physical activity can vary greatly from person to person, there is one rule that is the same for everyone. And it is that most of the calories are spent by the body to ensure vital activity.

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The work of internal organs, the renewal of cell structures, maintaining body temperature and more. All this requires more energy than it seems at first glance. That’s why a 1000 kcal diet for an adult, healthy person is dangerous. The body simply will not be able to get energy to carry out the simplest processes.

What are the dangers of low-calorie diets?

This type of diet has a lot of consequences.

• Short-term results. If we talk not about the effect of the diet on health, but about its very meaning (weight loss), then the diet both helps and does not. The fact is that any calorie restriction in itself guarantees weight loss. However, the peculiarity of methods aimed at rapid weight loss is that after their completion, it soon returns. And sometimes even in a larger size. That is why it is important not only to lose weight, but also in the process to form new eating habits that will help to keep the achieved result.

• Reduction of not only fat, but also muscle mass. This leads to a slowdown in metabolic processes.

• A decrease in the reserves of vitamins and minerals in the body. Low calorie diet can not help but affect its fullness, so the amount of important elements entering the body decreases. Stocks are consumed without the possibility of replenishment.

• Violation of the intestinal microbiota. Human nutrition affects the abundance and diversity of the intestinal microbiota. This, in turn, affects the body’s resistance to pathogens.

• Deterioration of bone health. This applies to those situations in which a person adheres not only to a low-calorie diet, but also limits the consumption of animal products. In this case, the exclusion of meat and fish from the diet increases the risk of fractures. This is because these foods are reliable sources of some key nutrients for bone health. This includes protein, B vitamins and vitamin D.

• Psychological stress. Severe restrictions, dividing foods into “allowed” and “forbidden” and starvation cause a person to experience a lot of stress, tension. After the completion of the diet, and sometimes in the process there is a risk to start overeating. Of course, this affects the results of weight loss. Then everything starts all over again.

There is also a decrease in muscle mass, with a strong restriction of fat intake, skin problems begin, general well-being deteriorates and performance decreases.

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Comparison of two weight loss diets

To understand the difference between a normal weight loss diet and a 1000 kcal diet, let’s compare the two options. Each is designed for an adult woman with minimal motor activity seeking to lose weight.

Full-fledged diet for weight loss

Breakfast:

• oatmeal – 50 g;
• honey – 1 tsp;
• butter – 5 g;
• walnuts – 20 g.

Snack:

• drinking yogurt without sugar.

Obed:

• pasta – 50 g;
• turkey fillet baked with cheese – 150 g;
• vegetable salad.

Snack:

• A portion of berries or fruit.

Večera:

• scrambled eggs from two eggs with mushrooms;
• vinaigrette.

Diet for 1000 kcal

Breakfast:

• oatmeal – 50 g;
• honey – 1 tsp;
• walnuts – 10 g.

Snack:

• drinking yogurt without sugar.

Obed:

• pasta – 50 g;
• baked turkey fillet – 150 g;
• vegetable salad.

Snack:

• A portion of berries or fruit.

Večera:

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In the first option there is a sufficient amount of fats – both vegetable and animal origin, sources of complex carbohydrates, several portions of vegetables and fruits.

In the menu for 1000 kcal, the total amount of fats is reduced by more than half. There is less animal protein, and the caloric content of the dinner will not provide a feeling of satiety. This leads to increased appetite in the morning. It is very difficult to stick to such a diet steadily, especially if you add to the calorie restriction by doing several workouts per week.

Before deciding to lose weight, it is very important to realize: there is no diet that can guarantee weight loss without harming your health. It doesn’t matter much which diet a person follows, as most of them provide similar short-term results but no long-term success.

And even all of the possible benefits of the diets mostly come to naught after a year. Therefore, try to choose a type of diet that would not only help you to achieve results, but also would not harm your health, would not affect your psychological state and social life.