Calorie Restriction is Torture
Calorie restriction causes hunger. Hunger is a survival urge. Survival urges always win over willpower.
The science of weight loss has been a subject of intense research and experimentation for many years. An array of low-calorie diets have been developed and implemented with varying degrees of success and safety. Here, we delve into the spectrum of these diets, starting with the most extreme and working our way up to the more sustainable and livable options.
Total Starvation Diet:
This is arguably the most extreme, and unsafe, form of weight loss. Essentially, it involves consuming no calories at all. The body enters a state of ketosis, breaking down stored fat for energy, which can lead to rapid weight loss. However, it also leads to muscle loss and vital organ damage, potentially causing life-threatening complications. Starvation diets are not endorsed by healthcare professionals due to their dangerous health implications.
Protein Sparing Modified Fast (PSMF):
A step up from total starvation, the PSMF diet involves the intake of 300-400 calories daily, predominantly from protein sources. This diet also induces rapid weight loss by forcing the body into ketosis. However, it is similarly unsafe and unsustainable, leading to deficiencies in essential nutrients, potential organ damage, and extreme difficulty in maintaining the diet in the long term.
Very Low-Calorie Diets (VLCDs):
VLCDs involve the consumption of 500 to 800 calories per day, typically in the form of meal replacements like Optifast or Medifast. These diets can induce significant weight loss and may be used under medical supervision for obese patients needing to lose weight rapidly for health reasons. However, these diets are not intended for long-term use due to their low nutrient content and the difficulty of maintaining such a low-calorie intake.
Low-calorie diets generally allow for a daily intake of 1000-1500 calories. They provide more flexibility in food choices compared to VLCDs, but still necessitate careful meal planning to ensure adequate nutrient intake. They can be effective for weight loss, but like all calorie-restricted diets, they can be challenging to maintain in the long term.
The trouble with all these dieting strategies is that they operate on the principle of severe calorie restriction, which can lead to insatiable hunger and a psychological preoccupation with food. I refer to this as the 'psychology of deprivation'. Furthermore, these diets often result in what I call the 'Last Calorie Syndrome'—the situation where dieters consume their last permitted calorie early in the day, leaving them to grapple with hunger for the remainder of the day.
Although these diets can yield significant weight loss results, they are often not sustainable, and weight regain is a common issue. The extreme hunger that these diets induce is not easy to live with, and the psychological strain can be just as challenging as the physical.
More sustainable options are available that focus not just on calorie content but also on the quality and type of food consumed. Low-fat diets, for instance, emphasize consuming foods low in fat but high in fiber and other nutrients. These diets can lead to weight loss and are generally more sustainable and satisfying than severe calorie-restricted diets.
Similarly, low-inflammatory diets, such as the Mediterranean diet, focus on consuming foods that are known to reduce inflammation in the body—like fruits, vegetables, lean proteins, and healthy fats. These diets can lead to weight loss and have the added benefit of reducing the risk of chronic diseases like heart disease and diabetes.
In conclusion, while low-calorie diets can induce rapid weight loss, they are often difficult to maintain and can have negative health effects. More sustainable diets focusing on the quality of food, like low-fat and low-inflammatory diets, offer a more feasible and healthful approach to weight loss. Holland Clinic is committed to offering you far better options and as a patient under our care, we will help design an eating plan uniquely suited to you.