A prolonged 1,500 calorie-per-day diet can slow metabolism, so it is best to only do it short-term. Risks to consuming too few calories may include: Inadequate nutrition. Fatigue/tiredness.
Some research suggests that the average female can limit their daily caloric intake to 1,500 calories or less to drop 1 pound per week. The average male may consume up to 2,000 calories a day to lose the same amount of weight.
Experts believe that 1500-calorie diet, which is 500 calories less than 2000-calorie diet, is enough to shed 0.45 kgs in a week. Reducing your overall calorie intake can help you lose weight with ease, but make sure it doesn't cause any more health problems like fatigue, headache, etc.
Most people who don't do any extra exercise use between 1,800 to 2,600 calories a day depending on their sex and size. So 1,500 calories a day is on the low end -- you will most likely lose weight at that rate. Consult a doctor before beginning such a low-calorie regimen.
For weight maintenance, the Dietary Guidelines for Americans 2020–2025 suggest a range of 1,600–2,400 calories for women and 2,200–3,000 for men — so you could consider anything below these numbers a low-calorie diet.
However, calorie intake should not fall below 1,200 a day in women or 1,500 a day in men, except under the supervision of a health professional. Eating too few calories can endanger your health by depriving you of needed nutrients.
The 1200-calorie diet is geared toward women. Men's bodies require a higher caloric intake. This means that a typical woman can eat between 1200 and 1500 calories a day to lose weight. A typical male body needs about 1500 to 1800 calories daily to lose weight.
It can lead to nutrient deficiencies, slow metabolism, and make bones weaker if you exercise along with a low-calorie diet. Eating too few calories can make it harder to meet your daily nutrient needs because you may be depriving yourself of certain foods and adequate amounts of vitamins and minerals.
However, other studies show that while consuming 1,000 calories a day may result in significant weight loss, most people cannot sustain it and often experience significant weight regain . The reasons include regaining lost muscle mass and increased appetite.
If you consume 1,500 calories worth of food every day and you have a TDEE of 2,000 calories, you will be in a 500 calorie deficit. Therefore, it will take you around 77 days, or roughly 2 and a half months, to lose 5kg (77 x 500 = 38,500).
For most people, eating 1,500 calories a day shouldn't lead to weight gain. In fact, this caloric intake is more likely to result in weight loss than anything else. This isn't to say a 1,500-calorie diet won't cause you to gain weight.
Most people need significantly more than 1,200 calories a day. Therefore, individuals who cut their daily intake to 1,200 calories can expect to lose some weight.
A slow metabolism has many symptoms, and you're likely to have one if you find it difficult to lose weight and easy to gain weight. Other symptoms include fatigue, poor digestion, constipation, low mood, and a colder than average body temperature. All of these are caused by the lower production of energy and heat.
Most adults need a minimum of 2000 calories to sustain metabolism, muscle activity, and brain function. However, too many calories can lead to weight gain and a variety of diseases.
Starvation mode is indeed a myth. The law of thermodynamics and energy balance still hold truth, even after prolonged periods of dieting or dieting on extremely low calories, so a calorie deficit will still always result in fat loss.
So, if you're eating 1,200 calories and not losing weight, it could be that your body is really struggling to function on so little fuel and your metabolism is not functioning well enough to respond to a deficit in the way you'd like.
You will not gain weight from eating too few calories.
There are many reasons why it can seem like under-eating can lead to weight gain. But, science has shown over and over again that this isn't physiologically possible.
But the average weight loss that most people see on the 1200 calorie diet is about one to two pounds per week.”
Most people who have difficulty losing weight are simply eating too many calories. An important factor in weight loss is how many calories you're eating versus how many calories you're burning. It may seem easy, but if you're not tracking your calories each day, you may be consuming more than you think.