Is practicing the 1000 calorie diet healthy? We tell you how this hypocaloric pattern can impact your life.
When we think of doing a diet of 1000 calories a day, what comes to mind is that we are going to lose weight fast . And that is true, but is it really beneficial to lose weight in such a short time?
How could it affect my health? The first thing we must tell you is that if you decide to practice it, it must be under the supervision of an expert.
Each body responds to individual metabolic needs . When putting together a plan to lose weight, the ideal is to ensure that you consume all the nutrients that maintain good general health.
The 1,000-calorie-a-day diet is hypocaloric to the extreme , but it wins fans for its rapid weight-loss effectiveness. So we invite you to continue reading this article to put on the table if it really works or not.
What are restrictive diets?
Since obesity represents a major public health problem in the world, multiple ways to lose weight have been proposed. One of them is to eat in a restrictive way, limiting foods in the diet.
A restrictive diet uses the equation of eating far fewer calories than the body uses for the day, with the goal of losing weight. This promises rapid weight loss.
Within this group are hypocaloric diets , which range from 800 to 1,500 calories per day; and those of very low caloric value, which range between 450 to 800 calories a day. The 1000 calorie a day diet is in the first group.
In addition, the Argentine Journal of Endocrinology and Metabolism published that weight loss in these diets is mainly body water and muscle mass . There is no impact on the fat percentage, so adverse effects may occur.
Caloric restriction cannot be taken lightly. It is possible that it causes adverse effects in the medium term.
Read also Discover what hypocaloric diets are
What foods are part of the 1000 calorie diet?
When doing this diet, calories should be measured. Sweets and alcoholic beverages are not recommended and should not be substituted for meals. Due to its restrictive characteristic, only people with a high body mass index should carry it out.
In addition, it cannot be prolonged over time, since it causes important adverse effects. A professional expert in these diets should plan and follow the program.
The main suggestions for this diet are the following:
Only include 3% of calories from fat and less than 300 milligrams of cholesterol.
Eat 5 servings of fruits or vegetables for their low calorie content, high fiber value, and enough water. Both water and fiber give satiety power.
Limit carbohydrate intake. In particular, refined flours and their derived products, such as bread.
The consumption of white fish, poultry and lean meats is promoted .
Lunch should include vegetables , protein, low fat, and only small portions of legumes.
It is recommended to drink 1.5 to 2 liters of water a day
Canned foods can be used , as long as they are packed naturally. Same with frozen.
As a sweetener , artificial ones are allowed
It is convenient to eat 5 daily meals and vary the foods within the same group.
Prepare steamed, baked, microwaved or cooked with enough water, limiting the use of oil.
Does the 1000 calorie diet really work?
Practicing the 1000 calorie a day diet produces more disadvantages than advantages. We will explain them below.
You lose weight quickly
Observing the main objective of the diet, which is to lose weight, this is achieved very quickly. However, this loss has its disadvantages, since it does not act directly on the accumulated body fat. On the other hand, at the slightest lack of control of the guideline, the lost weight is gained.
Therefore, when practicing the diet of 1000 calories a day, daily exercise is required to burn the accumulated fat, reducing the volume. To do it in a controlled way, you can lose 1 to 2 kilos per week; everything will depend on the metabolism.
Produces rebound effect
There is no doubt that the body responds to hypocaloric diets. The usual thing is that by practicing it you lose weight.
But once the usual diet is restored, the weight gains again. As much or more than has been lost.
In addition, it increases anxiety about food and the tendency to accumulate fat in different parts of the body. This response of the body to the recovery of the intake is known as the rebound effect .
A nutrient deficiency could occur
Food restriction generates a deficit of nutrients necessary for the body. That is why when practicing this type of diet, symptoms such as dizziness, fatigue, tiredness and weakness may occur, which will prevent daily activities.
If the 1000 calorie diet is maintained for a long time, it will lead to health problems. Including the alteration in the intestinal microbiota .
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Increases the risk of eating disorders
There are several experts who consider that restrictive diets achieve rapid weight loss, but they clarify that they are one of the most important precursors of eating behavior disorders.
In addition to the risks of binge eating and other disorders, you can also eat more empty calories , that is, foods with a lot of energy, but with few nutrients.
alters metabolism
When some nutrients are reduced, the metabolism can be out of control. For example, when carbohydrates and fats are limited, metabolic activity changes. This is how the functions of the vital organs are altered.
Some metabolic disorders that can occur are the following:
Type 2 diabetes.
Dyslipidemias.
Hyper or hypothyroidism.
Loss of muscle mass or sarcopenia .
Hepatopathies.
could cause constipation
By restricting caloric intake to 1000 calories, the most limited foods are those vegetables that are sources of starches, such as cereals and legumes. These also carry dietary fiber, so your total intake would be affected. You could suffer from constipation. In addition, the satiety power would also be diminished.
Restricting fiber will result in worse intestinal transit, with episodes of constipation.
Episodes of hypoglycemia may occur
By depriving yourself of certain portions of food, you increase your chance of developing hypoglycemia, or low blood sugar . The body's cells also don't get the fuel they need to lead a normal lifestyle. If there are some associated diseases, the body can decompensate.
The immune system can be affected
Changes to the 1,000-calorie diet and restriction of nutrient intake can affect immune health . Those who perform find this extreme diets would have more infections.
For example, vitamin C is involved in the body's defense function. Recently, the importance of this vitamin to reduce the incidence of infectious diseases of the respiratory system was assessed .
Is the 1000 calorie a day diet safe?
A safe route to weight loss includes consultation with a nutrition expert . Calorie intake should be adjusted to a pattern that meets individual needs.
The fastest way to get there is not always the best.
The best way to lose weight in a healthy way and keep it off over time is through a caloric deficit through an intake that is below what we spend daily. Although always within logical parameters.
A change in your lifestyle that incorporates physical activity will help you safely reach your desired weight . This way you avoid the risk of contracting certain diseases.