There are always new diets on the market that claim to help individuals lose weight. To attain your weight-loss goals, several weight-loss strategies recommend decreasing calories.
Diets like the grapefruit diet are among them. You may be familiar with the 500-calorie diet. You are only allowed to consume 500–800 calories per day on this diet.
600 calories is a small portion of the daily calorie requirement for individuals. An adult needs 1600–3000 calories per day, according to the US National Institute of Health.
Diets like these are known as Very-Low-Calorie Diets (VCLD). When people with obesity desire to lose weight but can’t receive bariatric surgery, doctors may recommend it.
Before laparoscopic surgery, which is a surgical diagnostic method used to inspect abdominal organs, VCLDs can be employed. Fat loss can help to lower the risk of blood loss.
They can also assist obese people with improving their blood pressure and cholesterol levels in the short term.
This post will show you how much weight you can lose if you consume 600 calories every day.
The extremely restrictive diet, on the other hand, comes with a slew of dangers.
Is it safe to eat 600 calories on a daily basis?
A diet consisting of only 600 calories per day is extremely dangerous. It should be done under the guidance of a doctor.
Here are some limitations to consider if you’re doing it without the help of a medical professional:
1. RISK OF NUTRITIONAL DEFICIENCY
The number of nutrients you consume is automatically reduced when you consume 600 calories each day. This diet is not recommended for people with poor nutrition absorption in the small intestine, such as seniors.
In studies, zinc deficiency has been linked to hair loss. Anemia can be caused by a lack of iron.
Osteoporosis can be caused by a lack of calcium and Vitamin D in the diet.
Vitamin nicotinic deficiency raises the risk of heart attack.
Gallstones are hardened bile deposits that can develop in the gallbladder, a tiny organ located below the liver.
When the body is deprived of calories, it begins to burn fat for energy, according to WebMD. The liver then secretes more cholesterol, which can cause gallstones when mixed with bile. They can obstruct the bile duct, resulting in stomach pain.
Gallstones can be exacerbated by obesity, long-term fasting, rapid weight loss, pre-existing gallstones, and weight fluctuations.
Gallstones can be caused by losing more than 1 kilogram every week, according to research.
On the other hand, VLCDs with higher fat consumption have been demonstrated in trials to help avoid gallstones.
Gallstones can be avoided by eating high-fiber foods and limiting processed carbohydrates and sugar.
3. GOOD FATS DEFICIENCY
Because fats are high in calories, they can be eliminated totally when eating 600 calories per day.
Unsaturated fats are really healthy for you. Avocados, salmon, and extra virgin olive oil are all high in them.
If you don’t eat any unsaturated fats, you’re more likely to have trouble absorbing antioxidants. Fat-soluble vitamins, such as Vitamin E, can also be ineffectively absorbed.
4. MUSCLE LOSS
Muscle loss occurs when only a few hundred calories are consumed per day. When your body’s fat reserves are depleted, it transforms into muscle.
Muscle loss might resemble weight loss. However, in order to be healthy, you must burn fat rather than muscle.
5. CHANGE YOUR METABOLISM
Your metabolism will change if you consume fewer calories. Your metabolism will slow down if you eat extremely few calories.
Because your body becomes accustomed to consuming a limited number of calories, it will begin to consume fewer calories, lowering your metabolism.
As a result, you will burn fewer calories in the long run. Your body will restore the weight it lost on the severely restrictive diet once you stop eating it.
Fat and lean muscle mass can be lost, but fat can be gained again. The yo-yo effect is what this is called.
Constipation, nausea, and diarrhoea are some of the other negative effects of ingesting hundreds of calories per day.
What to do if you want to try eating only 600 calories per day?
VLCDs frequently substitute shakes, beverages, and food bars for meals at various points throughout the day.
If you want to follow a 600-calorie diet, keep the following in mind:
1.DO IT UNDER THE DIRECTION OF A DOCTOR.
Only if you need to lose weight will a doctor recommend consuming 600 calories a day. The doctor will weigh your health concerns against the risks of calorie restriction.
If a doctor has not suggested this diet, it is strongly advised that you do not follow it.
2. THE 5:2 DIET PLAN
Due to the current popularity of the 5:2 intermittent fasting diet plan, some people try eating 600 calories each day, according to Healthline.
This plan requires you to follow the Mediterranean Diet for five days a week, consuming 2000 calories per day, and then restrict yourself to a 500–800 calorie low-carb diet for the remaining two days.
The two days of low calorie consumption are not consecutive.
There is no evidence that 5:2 intermittent fasting has any additional weight loss benefits over daily calorie restriction programs.
3. WHAT DOES EATING 600 CALORIES A DAY LOOK LIKE
600 calories a day appears to be a lot of food.
A list of 600-calorie meals can be found on the BBC Good Food website. They are recommended for a portion of your daily meals.
Two beef skewers, a piece of chicken with one serving of brown rice, or a chicken breast with one serving of couscous are among the options.
How much weight do you lose on a 600-calorie diet?
According to LiveStrong, you need roughly 2000–2800 calories per day if you are moderately active. You will shed roughly 1.1 kg each week if you start eating 600 calories per day.
The specific quantity of weight gained will, however, vary from person to person. The quantity of weight you lose will be determined by your age and the amount of physical activity you engage in during the diet.
Unfortunately, it’s possible that the majority of that is made up of lean muscle mass. Strength training may help prevent muscle loss, but a 600-calorie diet will leave you with insufficient energy to exercise.
The Centers for Disease Control and Prevention recommends a weekly weight loss of 400 grams.
Physical exertion is also not advised when using a VLCD.
According to research, eating too few calories puts your health at risk.
Malnutrition, weariness, and feeling ill are among the risks of eating 600 calories per day. Further research indicates that such a limited diet is harmful to your health.
The ideal strategy to get physically fit is to follow a progressive weight loss program that involves restricting a healthy quantity of calories, such as 500 calories, paired with exercise.
Changing your lifestyle rather than relying on fad diets is healthier for your health.
Diets that replace meals are not a viable option. They can also be quite costly. People who use VLCDs eat expensive meal bars. There are also low-calorie formulas that are manufactured to the exact number of calories.
If you have heart illness, type 1 diabetes, thyroid disease, kidney disease, gout, or gallstones, you should avoid VLCDs.
You should not perform the VCLD for any longer than your doctor suggests.
If you’re in your teens, pregnant, breastfeeding, or over 50 years old, you should avoid eating 600 calories a day.