Is eating less than 1000 calories a day recommended for losing weight?

Eating less than 1000 calories a day is a very low-calorie diet that some people use to try to lose weight quickly. However, very low-calorie diets are controversial and may come with health risks. This article examines whether eating less than 1000 calories daily is recommended for weight loss.

To lose weight, you need to be in a calorie deficit, which means you consume fewer calories than you burn. Many standard diets recommend a 500–1000 calorie deficit per day to safely lose around 1-2 pounds per week.

For most people, eating 1000-1200 calories per day is the minimum recommended for women and 1500 for men. Consuming fewer calories than that may put you at risk of nutritional deficiencies, fatigue, hair loss and other side effects.

Here is a detailed look at the pros and cons of eating less than 1000 calories daily for weight loss.

Is 1000 Calories a Day Too Low?

The number of calories needed per day varies greatly from person to person. It depends on factors like age, size, muscle mass, activity levels and metabolic health.

Generally, taller people and men need more calories than shorter people and women. Active individuals also require more calories than sedentary people to fuel their workouts and maintain muscle mass.

That said, most health organizations agree that certain calorie levels are too low to provide sufficient nutrition, especially without medical supervision.

For most people, eating fewer than 1000 calories per day risks:

• Severe hunger and food cravings
• Fatigue and low energy levels
• Nutritional deficiencies
• Muscle loss
• Gallstones
• Electrolyte imbalances
• Hair loss
• Irregular menstrual cycles in women

Consuming so few calories makes it challenging to meet your nutritional needs. Getting sufficient protein, fiber, vitamins and minerals is crucial for health.

Very low-calorie diets may need vitamin and mineral supplementation to prevent nutritional shortfalls. Medical supervision is recommended.

Does Eating Less Than 1000 Calories a Day Lead to Weight Loss?

Cutting calories this low will absolutely cause weight loss, at least in the short term. However, it may be difficult to sustain long-term.

When you severely slash calories, your body responds by slowing metabolic rate to conserve energy. As you lose weight, you burn fewer calories. This makes it progressively harder to keep losing weight on a very low-calorie diet.

A review of studies concluded that people who followed very low-calorie diets lost 16% more weight after 3–12 months compared to those following low-calorie diets. However, after 1–5 years, weight loss was no longer significantly different between groups.

Cutting calories too low can actually hinder long-term weight loss due to changes in hormone levels. Blood levels of the hormone leptin, which regulates appetite, drop rapidly when you lose weight.

Very low leptin levels signal your body to conserve energy by increasing hunger and reducing calorie burning. This makes ongoing weight loss extremely difficult without adjusting your calorie intake.

While very low-calorie diets of less than 1000 calories per day may produce impressive short-term weight loss, they are difficult to maintain. They also increase the risk of weight regain.

Potential Problems with Eating Less Than 1000 Calories Per Day

Here are some potential downsides of eating less than 1000 calories daily:

May Lead to Nutrient Deficiencies

Vitamins, minerals, protein and other nutrients are vital to health. Consuming very little food makes it difficult to meet your needs.

Potential nutrient shortfalls include:

• Calcium: Low-calorie diets provide insufficient calcium, increasing the risk of osteoporosis.
• Iron: Inadequate iron intake can cause anemia and low energy levels.
• Folate: Folate deficiency elevates the risk of birth defects if you become pregnant.
• Potassium: Low potassium increases blood pressure and heart disease risk.
• Protein: Insufficient protein intake leads to muscle loss over time.

To minimize deficiencies, you may need supplements if eating less than 1000 calories daily.

May Lead to Gallstones

Gallstones are hardened deposits of digestive fluid that can form in your gallbladder. Losing weight rapidly increases your risk.

One study found people who lost more than 3.1 pounds (1.4 kg) per week doubled their risk of developing gallstones compared to those losing 1.7 pounds (0.75 kg) per week.

Cutting calories too low may promote rapid weight loss, potentially elevating your risk of gallstones.

May Cause Fatigue and Low Energy

Consuming minimal calories can leave you feeling tired and sluggish.

Your body needs energy from food to function. Very low-calorie diets may limit your ability to exercise or complete daily activities.

Chronically low calorie intake can also alter thyroid hormone levels, further reducing metabolism and energy levels.

May Cause Hair Loss

Temporary hair shedding is a common side effect of weight loss. However, very restrictive diets amplify hair loss in some people.

Inadequate protein, iron, zinc and other nutrients may contribute to excessive hair loss when you cut way back on food intake.

May Lead to Binge Eating

Because very low calorie diets cause severe hunger, binge eating is a common side effect. Binges can undermine weight loss efforts.

Studies indicate that calorie restriction and fasting may increase levels of the hormones cortisol and ghrelin. These hormones stimulate appetite and may drive binge eating behavior.

Other Potential Health Risks

Other possible side effects of long-term, very low-calorie diets include:

• Irregular menstruation in women
• Low blood pressure
• Constipation
• Diarrhea or vomiting
• Headache
• Irritability
• Muscle cramps

Over time, cutting way back on calories may increase your risk of some nutrient deficiencies and health conditions.

For example, a long-term study in over 11,000 middle-aged adults found that those who consumed less than 1,200 calories per day had a higher risk of death than those who consumed 1,200–1,799 calories daily.

Still, risks remain minimal when done for short periods under medical supervision.

Healthy and Sustainable Options for Weight Loss

Very low-calorie diets are not the only option for weight loss. Several alternatives are likely healthier and more sustainable.

Here are some healthier options for losing weight:

• Reduce calorie intake moderately: Cutting 500–1000 calories per day promotes steady weight loss for most people. Losing 1–2 pounds (0.5–1 kg) per week is a healthier goal.
• Add more protein: Eating more protein boosts metabolism, reduces hunger and protects muscle during weight loss.
• Lift weights: Resistance training builds metabolism-boosting muscle to help reverse the drop in calorie burning that occurs during weight loss.
• Increase activity: More exercise supports healthy weight loss and maintenance without extreme calorie cuts.
• Address mindset: Improving your relationship with food can help promote sustainable lifestyle changes.

The key is finding a moderate calorie target that provides enough nutrition to support health and energy levels while enabling steady weight loss.

Patience and consistency are vital. Make changes you can maintain long-term, even after you reach your goal weight.

The Bottom Line

Eating less than 1000 calories per day is not recommended or necessary for most people trying to lose weight.

Though very low-calorie diets may produce short-term weight loss, they are difficult to maintain and may cause adverse effects on health, energy levels and eating behaviors.

Moderately reducing calories, increasing protein intake, lifting weights and adding more activity are better strategies for sustainable fat loss.

Be wary of any diet plan recommending extreme calorie restriction, especially without medical supervision. Focus instead on developing healthy eating habits for long-term weight maintenance.

To summarize:

• Eating less than 1000 calories daily risks nutrient deficiencies, muscle loss, fatigue and side effects. Medical supervision is recommended.
• Very low-calorie diets generally lose more weight initially than low-calorie diets. However, differences diminish over time.
• Healthier, more sustainable weight loss alternatives involve moderate calorie reduction combined with more protein, activity and strength training.
• Patience and consistency in making modest lifestyle changes leads to better long-term weight loss results than extreme calorie restriction.

Q: Is eating less than 1000 calories a day recommended for losing weight?

A: No, it is generally not recommended to eat less than 1000 calories a day for losing weight. A very low-calorie diet can be dangerous and may not provide enough nutrients for your body.

Q: How many calories should I eat in a day to lose weight?

A: The number of calories you should eat in a day to lose weight depends on various factors such as your age, gender, weight, height, and activity level. Generally, a safe and effective calorie intake for weight loss is around 1200-1500 calories per day.

Q: What happens if I eat too few calories in a day and not losing weight?

A: If you eat too few calories in a day and are not losing weight, it could be because your body is entering starvation mode. When your body doesn't get enough calories, it holds onto stored fat as a survival mechanism, making it difficult to lose weight.

Q: How many calories are considered too few?

A: Consuming less than 1000-1200 calories a day on a regular basis is generally considered too few for most people. Eating too few calories can lead to nutrient deficiencies, fatigue, and may slow down your metabolism.

Q: Can a low-calorie diet help in losing weight?

A: Yes, a low-calorie diet can help in losing weight. When you consume fewer calories than your body needs, it creates a calorie deficit, leading to weight loss. However, it is important to ensure that you are still getting enough essential nutrients and eating a balanced diet.

Q: Will eating less calories make me gain weight?

A: No, eating fewer calories will not make you gain weight. In fact, if you consistently consume fewer calories than your body needs, it can help in losing weight. However, it is important to eat enough to fuel your body and prevent nutrient deficiencies.

Q: How many calories should I eat to maintain my weight?

A: To maintain your weight, you should consume the number of calories that your body uses on a daily basis. This can vary depending on your age, gender, weight, height, and activity level. It is recommended to consult a healthcare professional or a registered dietitian for personalized advice.

Q: What should I do if I want to lose weight but eat enough calories?

A: If you want to lose weight but still eat enough calories, you can focus on creating a calorie deficit through a combination of regular physical activity and making healthier food choices. Increasing your activity level and choosing nutrient-dense foods can help you achieve your weight loss goals without compromising your caloric intake.

Q: Can eating too few calories lead to an eating disorder?

A: Eating too few calories on a regular basis can increase the risk of developing disordered eating habits or an eating disorder. It is important to have a balanced approach to weight loss and prioritize overall health and well-being.

Q: How can I know if I am eating enough calories?

A: The best way to know if you are eating enough calories is to monitor your energy levels, overall health, and weight. If you are consistently feeling fatigued, experiencing frequent hunger, or not seeing desired weight loss results, it may indicate that you are not getting enough calories.