Should You Try a Low-Calorie Diet?

Low-calorie diet

 Verywell / Debbie Burkhoff

At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and take the whole person into consideration. Prior to starting a new diet plan, consult with your healthcare provider or a registered dietitian, especially if you have an underlying health condition.

Low-calorie diets are structured eating plans that restrict daily caloric intake. Following a low-calorie diet typically means consuming around 1,200 to 1,500 calories per day to create a calorie deficit that can lead to weight loss. While a low-calorie diet can be effective, ideally you will seek help from a registered dietitian or physician to not overly restrict your calories and miss out on essential nutrients.

Scientists have been studying low-calorie diets since as far back as the 1980s, investigating claims that these restrictive eating plans may slow the aging process. For weight loss, the science is simple: Consume fewer calories than you burn and you will lose weight.

However, just because the science is simple does not mean following a low-calorie diet plan is easy. It takes planning and effort to understand and recognize hunger cues and ensure that 1,200 to 1,500 calories are enough to fuel your body with the right nutrients.

A low-calorie diet is not recommended for everyone, including pregnant or breastfeeding women who need sufficient calories to sustain themselves and their growing babies, and athletes who need energy to perform.

What Experts Say

"A low-calorie diet is typically between 1,000 to 1,500 calories and used to promote weight loss. It should be followed with guidance from a professional to ensure all nutritional needs are met. Experts emphasize it is not appropriate for everyone, especially athletes and breastfeeding women."
Chrissy Carroll, RD, MPH

What Can You Eat on a Low-Calorie Diet?

While there isn't one official low-calorie diet, nutrition experts say you'll want to choose healthy, whole foods naturally low in calories for a sustainable eating plan. You can consume your calories whenever is best for your schedule, but you may find it easier to spread your foods throughout the day to stick with the plan.

Low-calorie diets require counting calories and knowing how much food you eat during each meal. Proponents of low-calorie diets often recommend starting with a kitchen scale and measuring cups to measure out all your servings, at least until you feel comfortable estimating your portions visually. Remember that your beverages may contain calories, so you need to measure and count what you drink.

You'll increase your chances of success on a low-calorie diet if you keep track of the foods you eat. Keep your food diary in a notebook or with a calorie counter app such as MyFitnessPal or one included with a fitness monitor such as Fitbit. Food trackers keep a daily log of your calories and also grade your diet for nutritional value. A food diary allows you to realize any habits that could be interfering with weight loss, such as using food for comfort or as a reward.


The following examples of low-calorie menus give you an idea of the kinds and amounts of foods to eat:

What You Need to Know About Low-Calorie Diets

Before you start a low-calorie diet, speak with your healthcare professional and get a physical, especially if you have any health conditions such as high blood pressure or high cholesterol. It is also important to acknowledge (and get help for) any history of disordered eating. Issues can be explored and addressed with a registered dietitian or qualified therapist.

In addition, you should measure your body composition and set goals. For example, you can record your waist circumference and use that as a measure other than weight to show progress.

Then, determine your daily calorie needs. This step is going to be different for everyone and will change for you over time. One approach determines how many calories you need daily to maintain your current weight, then reducing that number by 100 to 500 calories.

It's OK to start slowly with just a small reduction in calories. After all, low-calorie diets should be approached as a lifestyle modification—not a quick fix. If you're over-exuberant in the beginning, you might find the calorie restriction too difficult later on.

What to Eat
  • Fruits

  • Vegetables

  • Lean proteins

  • Low- or no-fat dairy products

  • Whole grains

  • Herbs and spices

What Not to Eat
  • Refined carbohydrates (in excess)

  • High-fat foods (in excess)

  • Sweetened beverages

Since low-calorie diets call for reducing your overall caloric intake, every calorie must count toward your health goals, which can be accomplished by choosing nutrient-dense foods. Foods with plenty of fiber also help you feel full.

Fruits and Vegetables

Most fruits and vegetables give you a lot of bang for your calorie buck by offering fewer calories and more nutrients and fiber.

Lean Proteins and Low-Fat Dairy

Lean protein sources (such as grilled chicken or fish and low-fat dairy products) eliminate extra calories from fat while still giving you the protein your body needs.

Whole Grains

Healthy carbohydrates are not the enemy—your body needs them to function optimally. Choosing whole grains over refined carbohydrates gives you more nutrients and fiber.

Herbs and Spices

Use them to add flavor to your food without adding calories. Watch your sodium intake.

Refined Carbohydrates

No foods are completely off-limits in a balanced low-calorie diet. But if you use up your daily calorie allotment on simple carbs, you risk missing out on important nutrients—and feeling hungry again quickly.

High-Fat Foods and Sweetened Beverages

While dietary fat is an important nutrient, consuming a lot of oil, butter, sugar, cheese, and fatty cuts of meat is another way to use up your daily caloric intake in a snap. The same goes for sweetened beverages, which can add calories quickly. It's OK to use artificial or non-nutritive sweeteners sparingly to reduce your caloric intake; however, nutrition experts recommend focusing on nutritious low-calorie whole foods rather than sugar-free "junk" or processed foods.

Still, you may want to allow yourself 100 to 150 calories each day for a piece of candy, a few chips, or another favorite treat. Watch your portions so you don't inadvertently eat too much. The 2020-2025 Dietary Guidelines for Americans recommends keeping sugar intake to less than 10% of daily calorie intake, while the American Heart Association recommends no more than 100 calories a day (6 teaspoons) for most women and no more than 150 calories a day (9 teaspoons) for most men.

Pros and Cons

Pros
  • Accessible

  • Effective

  • Safe

Cons
  • Potential for increased hunger

  • Requires careful planning and tracking

  • Not for everyone

While there are many benefits to trying a low-calorie diet for weight loss, these eating plans have their drawbacks and may not be suitable for everyone. Review the pros and cons to inform your decision about whether a low-calorie diet plan is the right choice for you.

Accessibility

A low-calorie diet does not rely on specialty foods or dietary supplements. It simply calls for real, whole foods available at any supermarket (although you may want to look for low-calorie and low-fat versions of some foods, such as dairy products).

Effectiveness

If followed carefully, this diet is generally effective, especially in the short term. Research shows this type of diet can help overweight people lose weight. Long-term maintenance will require a lower-calorie diet than before the weight loss. When your weight goes down, your calorie requirement decreases, and you need to adjust your caloric intake accordingly. Remember, the goal of a low-calorie diet should be good health.

For long-term success, the low-calorie diet requires lifestyle changes and added exercise. After losing weight, your body will require fewer calories, meaning you can't return to eating like you did before.

Safety

Low-calorie diets are generally safe if followed carefully and, ideally, recommended by and with a medical professional's guidance. A doctor or registered dietician can help you ensure you are getting the right mix of nutrients and enough calories to keep you safe and healthy.

Hunger

When you consume fewer calories than you are used to, you are likely to feel hungry at first—especially if your low-calorie meals lack protein and fiber. One of the primary challenges of low-calorie diets is managing appetite and keeping nutrition balanced by choosing nutrient-dense foods that are satisfying and within your daily calorie limit.

A low-calorie diet can backfire if you can only stick to it for a short time and then rebound with weight gain. It can help if you eat slowly and chew your foods thoroughly, enjoying each mouthful. Also, drink plenty of water. Your body needs fluids, and water contains no calories. Add lemon or lime slices for a bit of flavor.

To avoid hunger, aim to include high-fiber foods at every meal. Eat multiple servings of non-starchy vegetables at most meals and choose high-fiber carbohydrates such as whole grains and starchy vegetables like sweet potatoes. The 2020-2025 Dietary Guidelines for Americans recommends consuming 14 grams of fiber for every 1,000 calories you eat.

Practicality

Following a low-calorie diet recommended by a medical professional means a good deal of planning and careful tracking of the calories you consume. Unlike a very low-calorie diet (in which you only consume meal replacements), you make the decisions. You are in charge of your own food intake—what, when, and how much. While this freedom can be empowering, it can also be more challenging.

Not for Everyone

For some people, a low-calorie diet is not advised. That's why it's a good idea to check with your doctor before starting this or any weight-loss plan.

Women who are pregnant or breastfeeding should not follow a low-calorie diet, nor should some athletes.

Is a Low-Calorie Diet a Healthy Choice for You?

The 2020–2025 Dietary Guidelines for Americans suggests a diet of 1,600 to 2,400 calories per day for most adult females and 2,200 to 3,000 for males for weight maintenance. To lose weight gradually at a healthy rate of 1 to 2 pounds per week, try using the U.S. Department of Agriculture's MyPlate plan to calculate your calorie needs to support weight loss.

A low-calorie diet would reduce daily calories to 1,200 to 1,800 for most adults, which may be too restrictive for some people, depending on their current health and health history. When followed with nutrition in mind, a low-calorie diet should offer balanced nutritional intake per USDA dietary guidelines.

Since calorie needs can vary greatly, determine yours (including how many you should consume a day to reach a weight loss goal) with this calculator.

A low-calorie diet is the most simple way to look at weight loss: Create a calorie deficit, and you will lose weight. However, the makeup of those calories matters a lot. It's important to adhere to USDA dietary guidelines to ensure you're still getting adequate nutrition for a well-balanced, healthy diet.

Health Benefits

While proponents of low-calorie diets claim it will lead to increased weight loss, research shows that maintaining an optimal intake of vitamins and minerals during severe calorie restriction is not feasible for most people. A highly restrictive diet is not sustainable or practical and could lead to unhealthy eating habits. Developing a low-calorie plan with the help of a medical professional is ideal.

Health Risks

If developed with balanced nutrition in mind and followed correctly, no common health risks are associated with low-calorie diets. However, following a low-calorie diet focusing on an eating schedule is the opposite of mindful or intuitive eating, which is often an effective strategy for health, weight loss, and weight maintenance.

Additionally, not listening to your internal hunger cues can be problematic for those who have had an eating disorder or are at risk of developing one due to factors such as body image issues.

The low-calorie diet is only as safe and effective as the person following it. Those who use this diet need to get good advice from their healthcare provider or a registered dietician and adhere to that advice carefully.

Very low-calorie diets, even though they sound similar, are quite different because they are prescribed by a doctor and you do not consume any food, only meal replacements.

A Word From Verywell

"Low-calorie diet" is a broad term encompassing many types of eating plans and a range of suggested intakes for calories. Consuming fewer calories than you burn is an effective way to lose weight, but following a low-calorie diet is not necessarily simple or easy. Research low-calorie diet plans and speak to your doctor or a registered dietician to help get started. This will boost your chances of weight loss success in a safe manner.

Remember, following a long- or short-term diet may not be necessary for you, and many diets out there don’t work, especially long-term. While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.

If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle.

17 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Redman LM, Smith SR, Burton JH, Martin CK, Il’yasova D, Ravussin E. Metabolic slowing and reduced oxidative damage with sustained caloric restriction support the rate of living and oxidative damage theories of agingCell Metab. 2018;27(4):805-815.e4. doi:10.1016/j.cmet.2018.02.019

  2. U.S. Department of Health and Human Services. National Institute of Diabetes and Digestive and Kidney Diseases.

  3. American Academy of Family Physicians. Nutrition: Keeping a food diary.

  4. American Academy of Family Physicians. What you should know before you start a weight-loss plan.

  5. Cleveland Clinic. 11 best high-fiber foods.

  6. Harvard Medical School. Carbohydrates: Good or bad for you?

  7. Centers for Disease Control and Prevention. Rethink Your Drink.

  8. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2020–2025 Dietary Guidelines for Americans. 9th Edition.

  9. American Heart Association. Federal dietary guidelines emphasize healthy eating habits but fall short on added sugars.

  10. American Academy of Family Physicians. Low-calorie diets.

  11. Nylén C, Lundell LS, Massart J, Zierath JR, Näslund E. Short-term low-calorie diet remodels skeletal muscle lipid profile and metabolic gene expression in obese adults. Am J Physiol Endocrinol Metab. 2019;316(2):E178-E185.  doi:10.1152/ajpendo.00253.2018

  12. KidsHealth from Nemours. Why drinking water is the way to go.

  13. Centers for Disease Control and Prevention. Maternal diet.

  14. Turocy PS, DePalma BF, Horswill CA, et al. National Athletic Trainers’ Association position statement: safe weight loss and maintenance practices in sport and exerciseJ Athl Train. 2011;46(3):322-336. doi:10.4085/1062-6050-46.3.322

  15. U.S. Department of Agriculture. MyPlate Plan.

  16. U.S. Department of Health & Human Services. National Heart, Lung, and Blood Institute. Healthy Eating Plan.

  17. Most J, Tosti V, Redman LM, Fontana L. Calorie restriction in humans: An updateAgeing Res Rev. 2017;39:36-45. doi:10.1016/j.arr.2016.08.005

Additional Reading
Shereen Jegtvig, Fact Checker

By Shereen Lehman, MS
Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people.