Are Small Calorie Diets Safe And Healthy For Weight Loss – 2023 Guide


If you did some digging online, you have probably learned that a small calorie diet is a program where people restrict their daily intake of carbs. Also known as a low-calorie diet, it is designed to help people who are planning on losing weight or who are planning on taking part in a comprehensive weight-loss plan.

However, if you never tried this program before, you might be wondering – if this option safe and healthy for me, and will it actually help me lose weight? Well, in order for you to learn whether or not it is safe and healthy, you’ll first need to learn everything there is about this option. So, let’s take a closer look at what you should know:

When Was it Created And For Whom?


During the ‘70s, this particular program was created for people who have a BMI higher than thirty – which basically means that they must lose their weight in order to avoid any potential health consequences and problems. In most cases, they aren’t recommended to people who have a lower BMI, especially if they already have some medical conditions such as high blood pressure or diabetes.

These diets aren’t usually recommended for young kids or teenagers, nor should it be tried by elderly people, mostly because it might produce some minor side effects and it might not work well with pre-existing illnesses or medication. This is why you must speak with your doctor before choose to try this weight-loss program.

So, What Does it Look Like?


As we mentioned at the beginning of this article, these programs are created to help the person lose weight quickly. Someone who is well over their BMI could lose from three to five pounds every week if they completely and strictly follow the program. For 12 weeks, a person can expect to lose more than 40 pounds. This weight loss can improve some medical conditions that are connected to the weight, including high blood pressure and diabetes.

During a period from 3 to 6 months, individuals on this menu could lose about 15% to 25% of their total weight, however, only if they begin with the small-carb diet and continue with a healthier lifestyle where they will control the number of calories they intake and more importantly, where they will exercise regularly.

What Should I Eat?


In most situations, people will choose to consume protein shakes or bars that replace meals, however, some of the options that you can find out there incorporate fruits, veggies, lean protein, whole-grain goods, a lot of spices, as well as no-fat dairy products. Things such as refined carbs, fatty foods, as well as sweet beverages should be avoided.

Now, if you choose to go through with it, you should speak to your doctor about when you should consume your meal replacements and you should ask when you should consume the aforementioned items as well. Keep in mind, there are other diets such as the ones featured on, hence, do some digging in order to see if there is something more suitable for you.

You should also know that the shakes and meal replacement bars used in this type of diet aren’t the same as the ones you can purchase in any grocery store. Instead, they’re specifically designed to provide you with all the necessary nutrients, minerals, and vitamins you’ll need for your nutrition.

What Are The Benefits And Drawbacks?


There are various benefits that you could get from choosing this particular option. For starters, it’s easily accessible for a lot of people, mostly because the program doesn’t depend on some specialty meals or supplements. Simply said, the foods for this program can be purchased in any grocery store out there.

Additionally, if you follow it properly, this program can be extremely effective for losing pounds, especially if you look at it short-term. Lastly, if you consult your doctor, you’ll be able to make this program completely safe for yourself, especially since your physician will ensure that you have enough nutrients and carbs to stay healthy.

On the other hand, there are also some drawbacks that you should know about. In most cases, people who followed this program experienced some side effects including nausea, fatigue, as well as constipation. However, these side symptoms last shortly and will improve over a course of one or two weeks.

Hunger is also one of the things you’ll be feeling, especially since you’ll be restricting how many calories you intake. To avoid this, you might want to choose your meals slower, and additionally, you should consume a lot of liquids, more specifically a lot of water. After all, your body will need a lot of fluids and water doesn’t contain any carbs.

To improve the flavor, you can add some lemon to the water. Lastly, you should know that this program isn’t suitable for everyone, which is exactly why we have been mentioning that you need to speak to your physician before choosing to go through with it. Keep in mind, women that who are with child or breastfeeding shouldn’t choose this option.

So, is it For me?


You probably know that you should consume 2.000 calories daily in order to maintain your weight, and from 1.500 to 1.900 daily if you want to lose it. This particular weight-loss program will restrict your intake to less than 1.500, however, this will depend on your doctor’s advice and the state of your health. You can always use an online calorie calculator that will tell you how many carbs you’ll need to consume, especially since every individual has different needs.


Consuming a small calorie diet could help you quickly shed a few pounds, however, before choosing to go through this diet, you must ensure that you speak to your doctor, especially if you already have a medical condition or illness, or if you’re taking some medication on a daily basis.

So, now that you’re aware of all the fact revolving around this weight-loss program, you might not want to lose any more of you time. Instead, go through this article one more time, determine whether or not this program is for you, and then call your doctor and consult with them about your plans.