Did you know that a Very Low-Calorie Diet (VLCD) typically involves consuming fewer than 800 calories daily? Sounds intense, right? Surprisingly, research shows that VLCDs can lead to weight loss of up to 3–5 pounds per week, making them a popular choice for those seeking rapid results. But before you jump on this low-calorie bandwagon, let’s pause and chat.
Research shows that a very low calorie diet can lead to rapid weight loss, with some studies indicating up to 3 times more weight loss than conventional methods in the short term. However, these diets are not for the faint-hearted. However, do you think it is the right fit for you? It is important to understand how these diets work and if they are sustainable, even if you are taking them for medical reasons.
So, in this blog, we will explore what exactly is VLCD & how it works, and most importantly, whether it’s the best choice for long term weight management. We will also understand the difference between a very low calorie diet and a low-calorie diet for weight loss programs. So, let’s get started!
What Is VLCD (Very Low Calorie Diet)?
The very low calorie diet is designed to lose weight drastically. This diet plan restricts your daily calorie intake to 800 calories or less for rapid weight loss.
This program is only given to patients who have a BMI (body mass index) of 30 or 40. This diet is only given to patients who are obese or severely obese. Take the help of our BMI calculator to know your BMI.
It is also given to obese patients who are navigating other conditions such as upcoming surgery, type 2 diabetes, sleep apnea, and cardiovascular issues. Additionally, the weight loss program is for a short period of approximately up to 12 weeks.
Moreover, this diet plan is not recommended for individuals with eating disorders, pregnant women, breastfeeding women, children, or adolescents.
How Does VLCD Work?
A vlcd meal plan for weight loss works by creating a large calorie deficit in the body. When the body goes into a calorie deficit condition, it starts using the stored fat for energy. This leads to rapid weight loss, especially in the initial stages of the weight loss journey.
This diet replaces regular meals with formulated low calorie foods and meals such as high protein shakes or meal replacement shakes, soups, bars, and other diet supplements to provide you with essential nutrients and severely restrict your calorie intake.
Additionally, you can have low calorie vegetables, and lean protein, and drink herbal tea, black coffee, and water to provide hydration to your body.
This complete process involves a medical supervisor and a certified nutritionist to navigate the patient on how to replace regular meals with low calorie meals.
7-Day Indian VLCD Meal Plan
Designed to include delicious and nutrient-packed Indian recipes, this plan will help you stay on track without compromising taste!
Day 1
| Before Breakfast | 1 glass of warm water + lemon |
| Breakfast | Oats porridge with skim milk (1/2 cup) + 5 almonds |
| Mid-Morning Snack | 1 cucumber + 1 tomato |
| Lunch | 1 roti + boiled lentils (1/2 cup) + sautéed spinach |
| Evening Snack | 1 apple (small) |
| Dinner | Mixed vegetable soup (1 bowl) + grilled paneer (50g) |
| After Dinner | 1 glass of warm water |
Day 2
| Before Breakfast | 1 glass of Jeera water |
| Breakfast | Moong dal cheela (2 small) + mint chutney |
| Mid-Morning Snack | 1 orange (small) |
| Lunch | Quinoa pulao (1/2 cup) + boiled broccoli |
| Evening Snack | 1 cup green tea |
| Dinner | Clear chicken soup (1 bowl) + steamed beans |
| After Dinner | 1 glass of warm water |
Day 3
| Before Breakfast | 1 glass of lukewarm water + cinnamon |
| Breakfast | Vegetable poha (1/2 cup) + 4 cashews |
| Mid-Morning Snack | 1 carrot + 1 boiled egg |
| Lunch | Brown rice (1/2 cup) + dal (1/2 cup) + cucumber salad |
| Evening Snack | 1 handful roasted chana |
| Dinner | Masoor dal soup (1 bowl) + sautéed mushrooms |
| After Dinner | 1 glass of warm water |
Day 4
| Before Breakfast | 1 glass warm water + methi seeds |
| Breakfast | Idli (2 small) + coconut chutney (1 tsp) |
| Mid-Morning Snack | 1 guava (small) |
| Lunch | Roti (1 small) + lauki sabzi (1/2 cup) + curd (low-fat, 1/4 cup) |
| Evening Snack | 1 cup green tea |
| Dinner | Lemon coriander soup (1 bowl) + grilled tofu (50g) |
| After Dinner | 1 glass of warm water |
Day 5
| Before Breakfast | 1 glass warm water + lemon + honey |
| Breakfast | Ragi dosa (1 small) + tomato chutney |
| Mid-Morning Snack | 1 small bowl of papaya |
| Lunch | Bajra roti (1 small) + pumpkin sabzi + mint raita (1/4 cup) |
| Evening Snack | 1 small pear |
| Dinner | Tomato soup (1 bowl) + boiled chicken (50g) |
| After Dinner | 1 glass of warm water |
Day 6
| Before Breakfast | 1 glass warm water + ginger slices |
| Breakfast | Vegetable upma (1/2 cup) + 5 walnuts |
| Mid-Morning Snack | 1 handful mixed nuts |
| Lunch | Multigrain roti (1 small) + tinda sabzi + curd (1/4 cup) |
| Evening Snack | 1 orange (small) |
| Dinner | Clear vegetable soup (1 bowl) + grilled fish (50g) |
| After Dinner | 1 glass of warm water |
Day 7
| Before Breakfast | 1 glass warm water + tulsi leaves |
| Breakfast | Broken wheat porridge (1/2 cup) + flax seeds (1 tsp) |
| Mid-Morning Snack | 1 boiled egg + 1 cucumber |
| Lunch | Masoor dal (1/2 cup) + brown rice (1/4 cup) + sautéed beans |
| Evening Snack | 1 small banana |
| Dinner | Spinach soup (1 bowl) + grilled paneer (50g) |
| After Dinner | 1 glass of warm water |
Benefits Of VLCD
The main benefit of a very low calorie diet is rapid weight loss. This restrictive diet plan motivates people struggling with weight loss. Quick results provide a psychological boost and motivate you to continue your weight loss journey.
- A very low-calorie diet also helps to improve your metabolic health. It is especially effective for people with type 2 diabetes, as it helps to lower blood glucose levels. Additionally, it helps to reduce visceral fat, improve your insulin sensitivity, and reduce insulin resistance.
- This vlcd diet meal plan helps to reduce the strain on the heart by reducing blood pressure. It also helps to reduce the stiffness of blood vessels and is beneficial for people with hypertension and cardiovascular risk.
- The diet plan can help to reduce bad cholesterol levels and triglycerides. Weight loss from a very vlcd diet results in decreased C creative protein (CRP), which reduces the risk of chronic inflammation.
- Many people with obesity suffer from obstructive sleep apnea. Rapid weight loss can significantly reduce the symptoms of obesity related conditions, such as sleep apnea. Losing weight takes off pressure from your joints and provides relief from joint pain.
- A vlcd diet reduces surgical risk in the case of bariatric or orthopedic procedures. It is also beneficial in making gastric bypass surgery safer and more effective by reducing the size of the liver.
- Studies have shown that VLCD can also reduce the risk of developing type 2 diabetes in obese people. Additionally, the diet can reduce liver fat, improve liver functions, and prevent the progression of fatty liver disease.
- Following this diet for 12 weeks can reset your eating habits and help you break unhealthy eating habits. As this diet excludes high sugar, high fat foods, many people report their cravings for unhealthy foods are reducing.
VLCD Vs. LCD: Which Is Better?
With this clear differentiation, you can choose the right diet plan according to your situation and needs. If there is a medical emergency, go for a very low calorie diet; otherwise, it is best to work with a low calorie diet.
| Criteria | VLCD | LCD |
|---|
| Calorie | Restricts to 800 or less calories | Allows 1200-1500 calories per day |
| Diet composition | Relies mainly on meal replacements | Involves regular meals with fewer portion sizes |
| Duration | Short term (12 weeks) | Long term with adjustments |
| Weight loss speed | Rapid weight loss | Steady weight loss |
| Supervision | Requires close medical supervision | Can be followed without medical supervision |
| Effect on muscle mass | High risk of muscle loss | Lower risk of muscle loss |
| Side effects | There are possible effects | Safe for long term |
| Risk of regaining weight | High risk | Lower risk |
| Suitability | Not for all | Suitable for maximum population |
7 Best Tips For Healthy Meal Plan
It can be challenging to follow a very low calorie diet. But here are some tips that can motivate you to go down this pathway.
- Ask your dietician to break your meals into smaller portions or snacks throughout the day to manage hunger better over a longer period.
- Engage in activities to keep your mind off, such as painting, reading, or writing.
- Choose fiber rich foods; they will help you feel full for a long time and also keep your gut happy.
- Drink plenty of water; it will help you manage hunger and support your metabolism. So, drink around 8 glasses of water every day.
- You can include light exercise in your daily routine, such as walking, yoga, or stretching, to maintain muscle mass and promote cardiovascular health.
- During your transition phase, gradually increase your daily calories to avoid rapid weight regain. Slowly include lean protein, whole grains, and healthy fats in your diet.
- Lastly, after completing the VLC diet, cultivate healthy eating habits for the long term to maintain a healthy weight to reduce the risk of metabolic disorders.
Risks And Side Effects Of VLCD
A very low-calorie diet (VLCD) can result in rapid weight loss but is not without significant risks and side effects. Consuming an unnaturally low amount of calories can lead to the following concerns:
- Muscle Loss
While fat loss is noticeable, muscle loss often accompanies it, especially if sufficient lean protein is not consumed. To minimize this, include adequate protein and consider protein supplements in your diet.
- Slower Metabolism
Muscle loss can slow down metabolism, making it harder to lose weight post-diet. The body may enter starvation mode, conserving fat. Reverse dieting or taking a diet break for a week can help restart your weight loss journey, like taking one step back to move two steps forward.
- Nutrient Deficiencies
Skipping regular meals on a VLCD often leads to nutrient deficiencies. It’s advisable to follow such a diet only for the short term and transition to a more balanced low-calorie diet afterward.
Common Side Effects:
Due to extreme calorie reduction, VLCD may cause side effects that vary from person to person. Some common ones include:
- Fatigue
- Nausea
- Diarrhea
- Anemia
- Dizziness
Note: Always follow a VLCD under medical supervision to minimize risks and side effects.
5 VLCD Myths And Facts
1. Myth: VLCD is just a fancy name for starvation.
Fact: A VLCD is medically supervised and nutritionally balanced to ensure your body gets essential vitamins, minerals, and protein even with low calories. It’s not starvation; it’s science-backed weight loss.
2. Myth: You’ll lose only water weight on a VLCD.
Fact: While some initial weight loss might be water weight, VLCDs are designed to target fat loss by putting your body in a calorie deficit.
3. Myth: VLCDs are suitable for everyone.
Fact: VLCDs are not for everyone and are typically recommended for those with a BMI of 30 or above under medical supervision. They aren’t safe for children, pregnant women, or those with certain health conditions.
4. Myth: Following a VLCD will make you weak and tired.
Fact: When done correctly, VLCDs provide adequate protein to maintain muscle mass and energy levels, minimizing fatigue.
5. Myth: VLCDs guarantee long-term weight loss.
Fact: While VLCDs can kickstart weight loss, maintaining results requires a healthy lifestyle and a gradual transition to a sustainable diet plan.
Bottomline
Moreover, as a summary for busy readers, VLCD is effective for rapid weight loss. It is also beneficial for improving metabolic conditions such as type 2 diabetes, high cholesterol, and hypertension.
What is VLCD?
VLCD is a diet plan that restricts calorie intake to 800 calories or less, designed for rapid weight loss, primarily for individuals with a BMI of 30 or above.
Who Can Follow It?
Recommended for obese or severely obese individuals, especially those preparing for surgery or managing conditions like type 2 diabetes, cardiovascular issues, or sleep apnea.
Duration & Supervision:
Short-term plan (up to 12 weeks) under medical supervision, not suitable for children, pregnant/breastfeeding women, or those with eating disorders.
How It Works:
Creates a calorie deficit, prompting the body to use stored fat for energy. Diet often includes meal replacement shakes, bars, soups, and low-calorie vegetables.
Benefits:
- Rapid weight loss.
- Improved metabolic health.
- Reduced visceral fat, cholesterol, and blood pressure.
- Better insulin sensitivity and reduced symptoms of obesity-related conditions.
Risks & Side Effects:
Includes muscle loss, slower metabolism, nutrient deficiencies, fatigue, nausea, and dizziness. Should be approached cautiously.
Tips for Success:
- Break meals into smaller portions.
- Stay hydrated and include fiber-rich foods.
- Gradually transition to a sustainable diet post-VLCD.
Myths Debunked:
VLCD isn’t starvation; it’s a medically supervised and nutritionally balanced approach to fat loss. Build a healthy lifestyle and maintain a healthy weight without much effort.
Success Story Of Our Pre-Diabetic Client
Fitelo has helped many to lose weight with medical conditions such as pre-diabetes, thyroid, PCOS, and PCOD. One such inspiring story is of Shourya from Varanasi.
With the help of our experts, she was able to lose 7 kgs in just 45 days. Moreover, she was able to reverse her HBA1C levels to normal.
Frequently Asked Questions
How Much Weight Can You Lose In A Week On A VLCD?
On a Very Low-Calorie Diet (VLCD), you can lose 3-5 pounds (1.4-2.3 kg) weekly. Weight loss varies by factors like metabolism, activity level, and adherence.
What Are The Risks Of VLCD?
Very Low-Calorie Diets (VLCDs) can lead to nutrient deficiencies, muscle loss, gallstones, fatigue, dizziness, and weakened immunity. Prolonged use without medical supervision risks serious health complications and metabolic imbalance.
Can I Exercise On A VLCD?
No, it’s not advisable to exercise on a Very Low-Calorie Diet (VLCD) as it can lead to fatigue, muscle loss, and impaired recovery due to insufficient energy and nutrients.
What Is The VLCD Diet Plan?
The VLCD meaning is simple it’s a “Very Low-Calorie Diet,” which restricts daily intake to 800 calories or less, and VLCD recipes weight loss such as soups, shakes, and lean protein meals.
Are VLCD Diets Safe?
A very low calorie diet is a safe option only under medical supervision. However, it does include risks like nutrient deficiency, fatigue, etc., which makes it unsuitable for long term use.
Can I Regain The Lost Weight After Stopping VLCD?
Yes, it is possible that you may regain the lost weight, if you do not maintain a healthy eating habit. So, in the transition phase, gradually include a balanced diet and regular physical exercise to prevent weight regain.
Contact Us
Do you have any questions or any insights that you’d like to share? Leave a comment below and let’s keep the conversation going!
Moreover, if you are looking for a customized diet plan for better health or want to lose weight with cheat meals you can contact us today.
Our dietitians will discuss how we can help you achieve your health goals. Drop your queries here, and our team will be happy to help you. Let’s get healthier together!
Disclaimer
This blog post will help you make healthier and better health choices. So be aware and take care. The most important thing to consider is your health before starting any specific diet or routine. Always seek advice from a doctor or dietitian if you have any concerns before starting.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
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