|
Weight loss mistake #5 - Going on a very low calorie diet (VLCD)
Research has found little or no difference in the weight loss rate of 1200 calorie diets and 800 calorie diets. The 1200 calorie threshold is the point where further calorie restriction simply doesn't yield faster results.
Diets in the range of 800 to 1200 calories per day suppress the resting metabolic rate starting on the very first day. And after several weeks on these diets, the metabolic rate drops by up to 20%. This reduction in the metabolic rate is just a consequence of the calorie restriction factor. Other factors, including the level of leanness may further lower the rate of calorie expenditure.
A large percentage of the fast initial weight loss on a VLCD consists of nothing but water. VLCDs create an illusion of rapid fat loss, but in reality most of the weight loss is due to water loss.
It's very hard to continue a very low calorie diet for a long time because the severe calorie restriction makes you feel hungrier than ever. People on VLCDs usually lack energy and move around very little. Worse still, when you stop the diet, you're prone to instant overeating. Eating a very low calorie diet is what leads to yo-yo dieting.
Instead of going on very low calorie diets, I recommend diets with just a small calorie reduction and an emphasis on exercise. People who are overweight know and what they are doing can stay on VLCDs for a limited time.
It is essential to get enough vitamins and minerals from supplements, because such low calorie diets are woefully inadequate in nutrients. Your water intake level should be high.
Athletes, bodybuilders, and powerlifters, must stay away from very low calorie diets because the huge calorie restriction causes a greater proportion of the weight loss to be a result of muscle loss.
If you wish to automate these complicated calorie calculations, try our training and nutrition software Fitness Assistant FREE for 30 days. You can get your very own trial copy at www.x3msoftware.com.
<< Part 4
About the author:
Hristo Hristov is the owner of X3MSoftware, a company specializing in developing training and nutrition software. He has a Computer Science degree and a passion for powerlifting.
More Interesting Articles
|