Low-Calorie Diet

Definition

A low-calorie diet reduces caloric intake below total energy expenditure to create a deficit that allows for weight loss. The recommended deficit is 300-500 kcal/day.

How it works

A deficit of 500 kcal/day leads to a theoretical weight loss of 0.5 kg/week (7700 kcal = 1kg of fat). In practice, weight loss is slowed down by metabolic adaptation. Protein intake must be maintained or increased to preserve muscle mass. Diets that are too severe (<1200 kcal) are counterproductive.

Role

Create an energy deficit to mobilize lipid reserves.

Examples

• Daily Energy Expenditure (DEE) 2000 kcal → intake 1500 kcal = deficit 500 kcal
• Targeted loss: 0.5kg/week

Recommendations

Moderate deficit (300-500 kcal), high in protein (1.5-2g/kg), fiber, and micronutrients. Never below the basal metabolic rate.

Key takeaway

A moderate and sustainable deficit is better than a severe and ephemeral diet.

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