Today,
I’m
opening
up
a
discussion
on
a
dieting
approach
that’s
quite
controversial
–
limiting
yourself
to
900
calories
a
day
for
weight
loss.
It’s
a
method
that
catches
the
eye,
but
based
on
experts
like Kristen
Fleming,
RD (who
holds
a
Master
of
Science
in
Nutrition
and
over
her
8
years
of
experience
in
dietetics)
the
straightforward
answer
is
no, it’s
typically
unsafe
without
medical
supervision.
So,
why
do
people
consider
it,
and
what
should
we
know
before
even
thinking
about
such
a
drastic
reduction?
Let’s
break
it
down
and
look
at
some
healthier
alternatives
that
might
be
a
better
fit
for
your
lifestyle.
What’s
the
900-Calorie
Diet
All
About?
The
idea
here
is
pretty
straightforward:
reduce
your
daily
calorie
intake
to
approximately
900
calories.
This
might
look
like
300
calories
spread
across
three
meals.
Some
approach
this
limit
through
intermittent
fasting
or
opting
for
one
meal
a
day
(OMAD).
This
strict
limit
is
not
only
hard
to
maintain
but
can
also
be
challenging
to
enjoy,
considering
how
little
room
it
leaves
for
varied
nutrition.
What
You
Can
Drink
In
a
900-calorie
diet,
your
beverage
choices
are
also
limited.
You’re
looking
at
mostly water, black
coffee, green
tea,
and herbal
teas.
These
choices
are
integral
to
the
diet
because
they
help
keep
energy
intake
very
low
and
are
used
to
try
and
curb
hunger
without
adding
calories.
However,
relying
on
beverages
to
stave
off
hunger
can
lead
to
increased
irritability
and
decreased
satisfaction
with
your
meals.
Why
900
Calories
a
Day
Might
Not
Be
Safe
To
function
properly,
most
adults
require
a
considerably
higher
intake:
about 2,000
calories
per
day
for
women and about
2,500
for
men.
Drastically
cutting
this
to
900
calories
can
shock
the
system,
as
it’s
far
below
what
is
typically
required
to
maintain
good
health
and
sufficient
energy
levels
throughout
the
day.
Possible
Health
Risks
When
you
reduce
your
intake
this
much,
short-term
side
effects
like fatigue, nausea,
and headaches can
appear
quite
quickly.
More
alarmingly,
long-term
health
risks
such
as gallstones and severe
nutrient
deficiencies can
develop,
which
could
have
lasting
impacts
on
your
overall
health.
It’s
a
high
price
to
pay
for
rapid
weight
loss.
Better
Ways
to
Manage
Your
Weight
Mediterranean
Diet
Instead
of
severe
calorie
restriction,
consider
the
Mediterranean
diet,
which
includes
a
balance
of
whole
grains,
fruits,
vegetables,
legumes,
nuts,
and
fish.
This
diet
not
only
supports
weight
management
but
also
provides
a
host
of
anti-inflammatory
and
antioxidant
benefits,
which
can
improve
overall
health
and
prevent
diseases.
|
Meal Type |
Examples |
|
Breakfast |
– Greek yogurt with honey and walnuts – Oatmeal with fresh berries and a sprinkle of flaxseed – Whole grain toast with avocado and a poached egg |
|
Lunch |
– Quinoa salad with cucumber, cherry tomatoes, feta cheese, and olives – Lentil soup with a side of whole-grain bread – Grilled vegetable and hummus wrap |
|
Dinner |
– Grilled salmon with a side of roasted vegetables – Chicken tagine with olives and lemons – Pasta with pesto, pine nuts, and sun-dried tomatoes |
|
Snacks |
– A handful of mixed nuts – Fresh fruit like grapes or a peach – Sliced cucumbers and carrots with tzatziki sauce |
Going
Vegan
Alternatively,
adopting
a
vegan
diet,
which
excludes
all
animal
products,
might
be
another
route.
Often
lower
in
fat
and
calories,
a
well-planned
vegan
diet
can
help
reduce
weight
and
improve
heart
health.
Plus,
it
encourages
you
to
explore
a
variety
of
plant-based
foods,
which
can
be
creative
and
fulfilling.
|
Meal Type |
Examples |
|
Breakfast |
– Smoothie with spinach, banana, almond milk, and chia seeds – Vegan pancakes topped with fresh berries and maple syrup – Avocado toast on whole grain bread with tomato slices |
|
Lunch |
– Chickpea salad with tomatoes, cucumber, red onion, and a lemon-tahini dressing – Vegan sushi rolls with avocado, cucumber, carrot, and tofu – Lentil soup with a side of artisanal bread |
|
Dinner |
– Stir-fried tofu with broccoli, bell peppers, and teriyaki sauce over brown rice – Vegan chili made with kidney beans, quinoa, corn, and avocado – Spaghetti with marinara sauce and plant-based meatballs |
|
Snacks |
– Hummus with sliced bell peppers and carrots – Almonds or walnuts – Apple or banana slices with almond butter |
Intermittent
Fasting
Intermittent
fasting
offers
another
perspective
by
alternating
periods
of
eating
with
periods
of
fasting.
This
doesn’t
necessarily
require
counting
calories
as
strictly
but
focuses
on
when
you
eat.
It
can
lead
to
a
natural
reduction
in
calorie
intake
and
has
been
linked
to
other
health
benefits
like
improved
metabolic
health
and
possibly
longer
lifespan.
|
Meal Type |
Examples |
|
Breakfast |
– None (during the fasting period) |
|
Lunch |
– Grilled chicken salad with mixed greens, nuts, and vinaigrette – Quinoa bowl with mixed vegetables, avocado, and grilled salmon – Turkey and avocado wrap with whole grain tortilla |
|
Dinner |
– Steak with asparagus and sweet potatoes – Baked cod with lemon, garlic, and steamed spinach – Pasta with a light tomato sauce and a side of roasted vegetables |
|
Snacks |
– Greek yogurt with nuts and honey – A piece of fruit like an orange or pear – Cottage cheese with cucumber slices |
If
You
Must
Try
a
900-Calorie
Diet…
If
you’ve
consulted
with
a
healthcare
provider
and
have
decided
to
proceed
under
strict
medical
supervision,
here
are
some
foods
that
should
feature
in
your
900-calorie
diet
plan:
complex
carbohydrates
like brown
rice, oats,
and quinoa;
low-calorie
fruits
such
as strawberries and grapefruits;
vegetables,
especially
dark
leafy
greens
like kale and Swiss
chard;
proteins
from
lean
meats
and oily
fish rich
in
omega-3
fatty
acids;
and legumes
and
lentils for
their
protein,
fiber,
and
essential
nutrients.
It’s
crucial
to
monitor
for
signs
of
metabolic
slowdown,
muscle
loss,
and
hitting
a
weight
loss
plateau.
These
common
issues
can
negate
the
benefits
of
a
low-calorie
intake
by
making
further
weight
loss
inefficient
and
potentially
leading
to
long-term
health
complications.
Wrapping
It
Up
A
diet
as
severe
as
the
900-calorie
diet
carries
substantial
risks
and
is
usually
not
recommended
without
professional
guidance.
Safer,
more
sustainable
methods
of
weight
loss
that
support
rather
than
compromise
your
health
are
often
the
best
path
forward.
In
closing,
always
prioritize
your
health
and
well-being
over
quick
results.
If
you’re
considering
major
changes
to
your
diet,
consult
with
a
healthcare
provider
to
ensure
your
plans
are
safe
and
effective.