Following a low-calorie diet typically means consuming 1000 to 1500 calories daily. This aims to create a calorie deficit to promote weight loss. It can be very effective and safe, but it demands a lot of discipline. Ideally, it should be followed with guidance from a doctor or nutritionist to make sure that you will not restrict your intake too much or miss out on essential nutrients.
In this article, we will discuss how low-calorie diet works and its pros and cons. Studies have also named several low-calorie foods that can help with surprisingly more than your weight, so read on!
How Does Low-Calorie Diet Works?
Experts have been looking into low-calorie diet since as far back as the 1980s. It became a medical interest because of claims saying that it can slow the aging process. For weight loss, the science is very straightforward and simple – consume fewer calories than you burn, and you will lose weight.
As a general rule, the USDA recommends a 2000 calorie per day diet for weight maintenance, and 1900 or fewer calories daily for weight loss. This can be reduced further to 1500 or fewer. It does, however, reiterates the importance of a balanced nutritional intake in accordance with USDA guidelines (1).
However, it is not as easy as it may sound. It takes planning and effort to overcome hunger cues and to make sure those 1000 to 1500 are sufficient enough to fuel the body and contain the right nutrients. A low-calorie diet is not recommended for pregnant and breastfeeding women, who need more calories to sustain their infants as well as themselves. Athletes also require energy from calories to perform, hence not advised to go on a low-calorie diet.
Before starting on a low-calorie diet, it is always a good idea to get a complete physical exam, especially if you have any health conditions, including high cholesterol and blood pressure. Measure your body composition and determine your goals.
Also, it is very important to know your daily calorie needs. This step will be different for everyone and will even change for you over time. Determine how many calories you need daily to keep your current weight, then decrease that number by 100 to 500 calories. It is better to start slowly with just a small reduction. After all, this is lifestyle modification. If you are over-exuberant at the start, you might find the process too difficult to continue.
Why Try A Low-Calorie Diet?
The obvious reason to limit calorie intake is to aid in weight loss. Why else give up something that you like? Yet very interesting data from animal studies show additional effects of calorie restriction. A review of studies showed that animals subjected to periods of calorie reduction, including primates, have (2):
- Longer lives
- Higher levels of physical activity
- Improved reproductive performance
- Lower rates of cancer
- Less age-related degeneration of the brain
Some of these findings may seem a little odd to someone who has tried to fast or restrict their calories and then felt the early fatigue, lack of energy, weakness, nausea, and stomach aches associated with efforts.
Remember that these studies and observations involved regular periods of calorie reduction followed by, or within the context of a healthy diet. Simply put, the animals’ bodies had time to adapt in a healthy manner to slightly less caloric intake over an extended period of time.
This best explains why you are being asked to start slowly and to choose your foods carefully.
Other Benefits of Taking A Low-Calorie Diet
Effective
If followed carefully, a low-calorie diet can be very effective, especially in the short term. Maintenance will demand a lower-calorie diet than before weight loss. When you lose weight, your calorie requirement decreases, and you need to adjust your intake again. Just remember that the goal of a low-calorie diet is good health.
One study provided a unique insight into what happens to people when they limit their calorie intake (3). It involved nearly 220 participants, whose average age is 38 and 70% were women. At the time of enrollment, they could have a body mass index (BMI) of 22-28. The groups were randomized to either continue with their normal diet or participate in a calorie-restricted diet, which contains approximately 25% fewer calories than what they were previously eating (4).
The study lasted for 2 years. Participants met in groups and had web-based resources to help with their diet. Registered dietitians checked participant’s weekly food diaries to determine total calories. All were encouraged to exercise at least 5 times weekly for 30 minutes at a time.
Experts noted several important findings. First, and not too surprisingly, the people who ate fewer calories lost more weight. On average, they lost 7.6 kg compared to just 0.4 kg in the other group. What’s even more interesting was the impact of calorie restriction on their quality of life. Those who reduced their calorie intake had better moods and less daily tension. They rated their overall health better throughout the study period. They also reported improved sleep quality and duration and better sexual relationships.
Accessible
A low-calorie diet does not rely on specific, specialty foods or supplements. It needs regular, real food that is available just about anywhere.
Safe
This diet’s safety depends on how carefully it is followed, which is why medical supervision is highly recommended. A doctor or nutritionist can help you get the right mix of nutrients and enough calories to keep you healthy and safe.
While this diet has a lot to recommend, it also comes with some caveats. The diet is only as effective and safe as the person following it.
Cons of A Low-Calorie Diet
Hunger
When you eat fewer calories than you are used to, you will feel hungry. A low-calorie diet can backfire if you can only stick to it for a short time and then rebound with weight gain. It may help if you will try to eat slowly and chew your food thoroughly, enjoying each mouthful. Also, drink more water. Your body also needs fluids, and water contains no calories. Add lemon or lime slices for flavoring.
Appropriateness
As mentioned earlier, this diet is not recommended for some people. Women who are pregnant and breastfeeding should not do calorie reduction, for example.
Is There A Perfect Timing?
You actually have the freedom to consume your calories whenever it works for you. However, most find it easier to stick with a low-calorie plan by spreading the calories out fairly or evenly throughout the day.
12 Healthy, Low-Calorie Foods and Snacks
Since you are limiting your calorie intake, you have to make sure that every calorie counts. It is very important to choose foods that are nutrient-packed and filling but are low in calories.
1. Oats
Oats can certainly be an excellent addition to a healthy weight loss diet. They are not just low in calories but also contain high amounts of protein and fiber to help keep you feeling full.
A ½ cup serving of dry oats has less than 150 calories but packs 3.8 grams of fiber and 5.5 packs of protein. These can have a significant impact on your appetite and hunger (5). It has been proven to be effective in increasing feelings of fullness and reducing hunger and calorie intake at the next meal (6).
Another study found that instant and old-fashioned oatmeal can significantly improve appetite control for 4 hours compared to a bowl of ready-to-eat breakfast cereal (7).
2. Greek Yogurt
Greek yogurt is also a good source of protein that can help reduce cravings and promote weight loss. Though the exact numbers may differ between brands and flavors, a 2/3 cup serving of Greek yogurt can provide approximately 130 calories and 11 grams of protein (8).
Evidence found that women who ate yogurt instead of crackers and chocolates experienced less hunger and consumed 100 fewer calories at dinner (9). Also, another study suggested that high-protein Greek yogurt is more effective in creating feelings of fullness compared to lower-protein snacks (10).
3. Soup
While soup is often dismissed as a light and simple dish, it can be very satisfying. In fact, studies suggest that it can be more filling than solid foods, even if they have the same ingredients.
A smooth soup can slow down the emptying of the stomach, hence more effective at promoting fullness compared to a chunky soup or solid meal (11). Eating soup before a meal can also decrease total calorie intake by as much as 20% (12).
Remember that creamy soups and chowders, while filling, may contain high amounts of calories. Look for lighter broth or stock-based soups to limit calorie intake and maximize fullness.
4. Berries
Who doesn’t love berries? Which is your favorite? Do you like strawberries, blueberries, raspberries, or blackberries? Anyway, whichever you choose, they are equally nutritious! All are loaded with antioxidants, vitamins, and minerals that can promote overall health. They are also rich in fiber, which can control hunger and boost weight loss.
A single cup of blueberries can supply 3.6 grams of fiber and just 84 calories (13). Berries are also an excellent source of pectin, a type of dietary fiber that has been proven to be effective in delaying stomach emptying and increasing feelings of fullness in both animals and humans (14, 15, 16). This can greatly help cut calorie consumption to aid weight loss.
Another evidence noted that a 65-calorie snack of berries can help decrease calorie intake later in the day compared to a confectionary snack containing the same amount of calories (17).
5. Eggs
Eggs contain several vital nutrients minus the calories! One large egg contains 6 grams of protein, a wide array of important vitamins and minerals, and just 72 calories (18).
Evidence found that consuming eggs in the morning can help reduce hunger and promote fullness. They are even better than bagels. They can help you consume 105 fewer calories later in the day (19).
Other studies observed that a high-protein breakfast can limit snacking, slow the emptying of your stomach, and decrease levels of ghrelin, the hunger hormone (20, 21).
6. Popcorn
Did it ever cross your mind that popcorn is healthy? Thanks to its rich fiber content, it tip the charts as one of the most filling low-calorie snacks!
Though there are only 31 calories in a cup of air-popped popcorn, it boasts 1.2 grams of dietary fiber, which amounts to 5% of your daily fiber needs (22). Fiber does not only slow your digestive processes to promote fullness, but it can also help stabilize blood sugar levels to prevent cravings and hunger (23, 24).
Additionally, popcorn performs better than other popular snacks. One study observed that those who ate 100 calories of popcorn were fuller and more satisfied than those who consumed 150 calories of potato chips (25).
However, be careful of other ready-made varieties packed with unhealthy fats, added salt or sugar, and artificial flavorings. They have high-calorie content. Always choose air-popped popcorn.
7. Chia Seeds
Often hailed as a superfood, chia seeds load high amounts of protein and fiber into a low number of calories. A single ounce serving will give you 137 calories, 4.4 grams of protein, and an impressive 10.6 grams of fiber (26)!
Chia seeds are particularly rich in soluble fiber, a type that absorbs fluids and swells in your stomach to promote satiety (27). Some research noticed that they can absorb 10-12 times their water in water, moving slowly through your gut and keep you feeling full (28).
Adding chia seeds to your regular diet can help prevent cravings for sugary foods and decrease hunger and appetite (29). You can mix it with your favorite yogurt too!
8. Cottage Cheese
Cottage cheese is the perfect snack for those who would want to lose weight. A single cup of low-fat cottage cheese contains about 28 grams of protein and only 163 calories (30). Several studies demonstrate that upping your protein intake from foods like cottage cheese can suppress your appetite and hunger levels (21, 31).
Other research also suggests that consuming protein can delay stomach emptying, thus promoting satiety (32, 33). It is as effective as eggs in promoting feelings of fullness (34).
9. Potatoes
Many are dismissing potatoes as unhealthy and harmful because of their association with chips and French fries. However, the truth is that potatoes can be very filling and are nutritious.
A medium-sized baked potato with its skin contains approximately 161 calories but offers 4 grams each of fiber and protein (35). A study assessing the effects of certain foods on satiety ranked boiled potatoes as the most feeling, with a satiety index score of 323. It is seven times greater than croissants (36).
Animal and human studies indicate that the filling effects of potatoes are due to protease inhibitors, which are compounds that can decrease appetite and food intake (37, 38).
10. Legumes
Because of their high protein and fiber content, legumes such as beans, lentils, and peas can be incredibly filling. A single cup of cooked lentils can give you approximately 230 calories, as well as 15.6 grams of fiber and nearly 18 grams of protein (39).
Several studies proved that legumes have a powerful effect on appetite and hunger. A high protein meal with beans and peas can increase satiety better than a meal with pork and veal (40).
Another review of studies reported that people felt 31% more full after consuming pulses, a type of legume, compared to high carb meals of bread and pasta (41).
11. Watermelon
This favorite tropical fruit contains high amounts of water that will help keep you hydrated and feeling full while supplying a fewer number of calories!
A cup of diced watermelon contains 46 calories alongside a variety of essential micronutrients, including vitamins A and C (42). Consuming foods with a low-calorie density like watermelon has been shown to have similar effects on satiety and hunger compared to high calorie-density foods (43, 44).
Also, foods with lower calorie density are associated with lower body weight and less calorie intake (45). In fact, one study in women that replaced oat cookies with the same number of calories from fruit significantly reduced calorie intake and weight (46).
12. Apples
Fruits are an important part of a nutritious diet. Several studies showed that eating fruit is associated with lower calorie intake and may contribute to weight loss over time (47, 48, 49, 50).
In particular, apples have a very high satiety index score (51). They contain pectin, a soluble fiber that naturally slows digestion to help you feel full (52). They are likewise over 85% water, which adds volume and improves satiety without adding calories.
It is very important to remember that whole, solid fruits can increase satiety more than juice and purees (53). Evidence showed that those who ate solid apple segments took 91 fewer calories than those who had applesauce and 150 fewer calories than those who enjoyed apple juice (54).
Key Takeaway
Cutting back on calories doesn’t mean you have to constantly feel hungry or unsatisfied between meals. Eating a wide variety of filling foods with high amounts of fiber and protein can fight cravings and reduce hunger to make weight loss easier and enjoyable than ever.
Paired with an active lifestyle and well-rounded diet, these high energy low-calorie foods can keep you feeling satisfied throughout the day!
References:
(1) https://www.choosemyplate.gov
(2) https://www.ncbi.nlm.nih.gov/pubmed/21840335
(3) https://www.ncbi.nlm.nih.gov/pubmed/27136347
(4) https://www.ncbi.nlm.nih.gov/pubmed/20923909
(5) https://nutritiondata.self.com/facts/breakfast-cereals/7298/2
(6) https://www.ncbi.nlm.nih.gov/pubmed/26273900
(7) https://www.ncbi.nlm.nih.gov/pubmed/24884934/
(8) https://nutritiondata.self.com/facts/custom/590715/2
(9) https://www.ncbi.nlm.nih.gov/pubmed/25266206
(10) https://www.ncbi.nlm.nih.gov/pubmed/23022602
(11) https://www.ncbi.nlm.nih.gov/pubmed/23093339
(12) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2128765/
(13) https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1851/2
(14) https://www.ncbi.nlm.nih.gov/pubmed/3169489
(15) https://www.ncbi.nlm.nih.gov/pubmed/9322190
(16) https://www.ncbi.nlm.nih.gov/pubmed/27224646
(17) https://www.ncbi.nlm.nih.gov/pubmed/26162950
(18) https://nutritiondata.self.com/facts/dairy-and-egg-products/111/2
(19) https://www.ncbi.nlm.nih.gov/pubmed/16373948
(20) https://www.ncbi.nlm.nih.gov/pubmed/23446906
(21) https://www.ncbi.nlm.nih.gov/pubmed/16469977
(22) https://nutritiondata.self.com/facts/snacks/5659/2
(23) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1382616/
(24) https://www.ncbi.nlm.nih.gov/pubmed/11858448
(25) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3502142/
(26) https://nutritiondata.self.com/facts/nut-and-seed-products/3061/2
(27) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4926888/
(28) https://www.sciencedirect.com/science/article/pii/S0023643808001345
(29) https://www.ncbi.nlm.nih.gov/pubmed/28989578
(30) https://nutritiondata.self.com/facts/dairy-and-egg-products/15/2
(31) https://www.ncbi.nlm.nih.gov/pubmed/16002798
(32) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2732158/
(33) https://www.ncbi.nlm.nih.gov/pubmed/19542012
(34) https://www.ncbi.nlm.nih.gov/pubmed/25772196
(35) https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2770/2
(36) https://www.ncbi.nlm.nih.gov/pubmed/7498104
(37) https://www.ncbi.nlm.nih.gov/pubmed/28485429
(38) https://www.ncbi.nlm.nih.gov/pubmed/20820171
(39) https://nutritiondata.self.com/facts/legumes-and-legume-products/4338/2
(40) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5073301/
(41) https://www.ncbi.nlm.nih.gov/pubmed/24820437
(42) https://nutritiondata.self.com/facts/fruits-and-fruit-juices/2072/2
(43) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848697/#B16-nutrients-08-00229
(44) https://www.ncbi.nlm.nih.gov/pubmed/15234601/
(45) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848697/
(46) https://www.ncbi.nlm.nih.gov/pubmed/18439712
(47) https://www.ncbi.nlm.nih.gov/pubmed/16762948
(48) https://www.ncbi.nlm.nih.gov/pubmed/17556681
(49) https://www.ncbi.nlm.nih.gov/pubmed/19083413
(50) https://www.ncbi.nlm.nih.gov/pubmed/20022464
(51) https://www.ncbi.nlm.nih.gov/pubmed/7498104
(52) https://www.ncbi.nlm.nih.gov/pubmed/9322190
(53) https://www.ncbi.nlm.nih.gov/pubmed/6259919
(54) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2664987/
