The Truth About Low-Calorie Diets: Benefits And Risks For Weight Loss

Low-calorie diets can be beneficial for weight loss, but they should be used with caution.

Ishaan Arora
Written by: Ishaan AroraUpdated at: May 12, 2023 15:22 IST
The Truth About Low-Calorie Diets: Benefits And Risks For Weight Loss

Malaria & Dengue Day 2023: Fever Causes, Symptoms and Prevention Guide - Onlymyhealth

You've been trying to lose weight for months, but nothing seems to work. You've tried every fad diet and exercise routine out there, but the weight just won't come off. That's when you hear about the latest trend in weight loss - low-calorie diets. But is this the solution you've been looking for? Let's take a closer look at the truth about low-calorie diets and their benefits and risks for weight loss and overall health.

Benefits Of Low-Calorie Diets

Weight Loss: The primary benefit of a low-calorie diet is weight loss. Consuming fewer calories than your body needs forces it to burn stored fat for energy, resulting in weight loss.

1) Improved Blood Sugar Level

When you eat less and consume fewer carbs over the day, your body produces less insulin, which helps with blood sugar control in persons with type 2 diabetes.

Also Read: How To Spot A Crash Diet And Why You Should Avoid It

2) Improved Cholesterol Levels

Eating less and fasting is one of the best detoxes a person can do for themselves. When you follow a low-calorie diet, it helps with both fasting and eating less, which helps improve the cholesterol level. 

3) Reduced Inflammation

Fasting and eating less is one of the best detoxes a person can perform for themselves. A low-calorie diet aids in both fasting and eating less, which improves cholesterol levels. 

Risks Of Low-Calorie Diets

1) Nutrient Deficiencies

Low-calorie diets can make it difficult to get all of the necessary nutrients your body needs to function properly. It's important to choose nutrient-dense foods and consider taking supplements to ensure you are meeting your daily needs.

2) Muscle Loss

Consuming too few calories can result in muscle loss, which can decrease your metabolic rate and make it more difficult to maintain weight loss in the long term.

3) Slowed Metabolism

The weight loss that occurs when you follow a low-calorie diet is largely muscle loss, and having less muscle mass crashes the metabolism. A low-calorie diet also does not have set meal times, which impacts metabolism. 

4) Increased Hunger

When you consume too few calories and starve yourself for an extended period of time, your body increases feelings of hunger, making it more difficult to stay on the diet and maintain weight loss. It frequently leads to emotional eating or eating disorders in the majority of cases.

Tips For A Successful Low-Calorie Diet

  • Consult a healthcare professional before starting a low-calorie diet to ensure it is safe and appropriate for you.
  • Choose nutrient-dense foods to ensure you are getting all the necessary vitamins and minerals.
  • Consider taking supplements to fill in any nutrient gaps.
  • Gradually reduce your calorie intake to minimize the risk of muscle loss and other negative side effects.
  • Incorporate physical activity into your daily routine to boost weight loss and improve overall health.


Fitness is a long-term game; it's not like you can diet for two months and reap the rewards for the rest of your life. A person must pay the dues on a daily basis, therefore it is advisable to choose a diet or food that you can stick to in the long run.

Image Credit: Freepik