A very low calorie diet (VLCD) is a strict eating plan designed for rapid weight loss under medical supervision. It’s not just about cutting a few snacks—it’s a major calorie reduction that typically involves consuming fewer than 800 calories per day.
If you’ve ever wondered, “What is considered a very low calorie diet?” or “Is 1200 calories too low for me?”—this guide will give you the answers, backed by science and expert insight.
🔍 What Is a Very Low Calorie Diet?
A very low calorie diet is defined as a diet plan that provides typically 400 to 800 calories per day, usually in the form of medically supervised shakes, bars, and soups. It is NOT intended for long-term use and is primarily prescribed for:
- Obese individuals (BMI > 30)
- People preparing for surgery
- Patients with type 2 diabetes or cardiovascular risk factors under doctor supervision
VLCDs are not meant for casual dieters. They are therapeutic tools used for specific medical goals.
⚖️ Can You Lose Weight on a Very Low Calorie Diet?
Absolutely. In fact, VLCDs can result in rapid weight loss—typically 3 to 5 pounds per week in the short term. However, these results come with strict compliance and close monitoring.
🔥 Example:
On 600 calories a day, the body quickly begins to use fat reserves, entering a mild ketosis state where fat is burned for energy. Muscle mass may also be at risk, which is why protein intake and medical guidance are essential.
🧠 People Also Ask
❓ What is considered a very low calorie diet?
A VLCD provides 400 to 800 calories per day. It is designed for short-term use (usually 8–12 weeks) and should be done under medical supervision, often including specially formulated meal replacements.
❓ Can I lose weight on 1200 calories per day?
Yes, 1200 calories per day is a common calorie target for weight loss in women. It is not technically a VLCD but still considered low. It can be effective and safer for the general public, as long as it includes balanced nutrition.
❓ What is the lowest calorie diet that is safe?
Generally, 1200 calories/day for women and 1500 calories/day for men are considered safe lower limits without medical supervision. Anything below that should be supervised by a healthcare provider to avoid nutrient deficiencies and health risks.
❓ How many calories is too low when dieting?
Consuming fewer than 800 calories/day for extended periods without medical supervision can lead to:
- Fatigue
- Nutrient deficiencies
- Muscle loss
- Hormonal imbalance
- Gallstones
🥗 What Can You Eat on a Very Low Calorie Diet?
VLCDs often include specialized products like:
- Nutritionally complete shakes
- Soups and bars
- Vitamin and mineral supplements
However, some medically-approved VLCDs include small servings of lean protein, vegetables, and healthy fats.
✅ Sample VLCD-friendly items:
- Meal replacement shakes (~200 calories)
- Steamed non-starchy vegetables
- Grilled chicken breast (small portions)
- Broth-based soups
⚠️ Risks and Considerations
While a VLCD can produce dramatic results, it isn’t suitable for everyone. You should NOT try a very low calorie diet if:
- You are underweight or have a normal BMI
- You are pregnant or breastfeeding
- You have certain health conditions (e.g. eating disorders, liver disease)
- You lack medical supervision
🔎 Possible Side Effects:
- Dizziness
- Constipation
- Hair thinning
- Cold intolerance
- Mood swings
VLCDs are not sustainable long-term and often require a structured refeeding and maintenance phase to prevent rebound weight gain.
🧭 Safer Alternatives to VLCDs
If you’re looking for sustainable weight loss, consider safer low-calorie diets instead:
- 1200–1500 calories/day for gradual fat loss
- Intermittent fasting (e.g., 16:8 or alternate-day fasting)
- High-protein, low-carb diets
- Mediterranean diet
These options provide weight loss with fewer risks and better long-term adherence.
📝 Final Thoughts: Is a Very Low Calorie Diet Right for You?
So, what is a very low calorie diet really about?
It’s a short-term, high-impact tool used in medical settings to address obesity or prep for surgery. While effective under supervision, it’s not a DIY solution. If you’re considering this route, speak to your doctor or a registered dietitian first.
For most people, a moderately low-calorie diet (1200–1500 calories) combined with regular exercise, hydration, and sleep will offer healthier, more sustainable results.