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Last Updated: June 8, This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject.

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What You Can Do to Maintain Your Health. Changing Your Diet: Choosing Nutrient-rich Foods. Home Prevention and Wellness Food and Nutrition Healthy Food Choices Low-Calorie Diets.

Path to improved health Create a plan You and your doctor should work together to decide how many calories your body needs each day. Make calories count Following a low-calorie diet while exercising is one of the most successful ways to lose weight and keep it off.

Try to eat some protein at every meal. Protein helps keep you full and helps your body burn calories. Research studies show that protein increases your metabolism the speed that your body burns calories.

It also helps decrease your appetite because you feel fuller. There are many sources of protein. Try to choose lean meats, eggs, cottage cheese, fish, nuts, and legumes such as beans or edamame. Water is the best thing to drink when trying to lose weight. Staying hydrated will help you burn calories.

Try to avoid all sugary drinks such as sodas, fruit juices, sports drinks, and alcohol. Dump the junk. The calories from junk food are also called empty calories. Watch your carbs. To maintain your weight: Work your way up to minutes of moderate-intensity aerobic activity each week. This could be brisk walking 30 minutes a day, 5 days a week.

Or you could do 75 minutes of vigorous-intensity aerobic activity each week, such as swimming laps. The exact amount of physical activity needed to maintain a healthy weight varies greatly from person to person.

You may need more than the equivalent of minutes of moderate-intensity activity a week to maintain your weight. To lose weight and keep it off: You will need a high amount of physical activity unless you also adjust your diet to reduce the number of calories you eat and drink.

Getting to and staying at a healthy weight requires both regular physical activity and a healthy eating plan. Examples include:. The following table shows calories used in common physical activities at both moderate and vigorous levels. To help estimate the intensity of your physical activity, see Physical Activity for Everyone: Measuring Physical Activity Intensity.

Lace up those sneakers and find some motivating ideas. For general Physical Activity information, see Physical Activity for Everyone. Skip directly to site content Skip directly to search. Español Other Languages. Physical Activity for a Healthy Weight.

Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. The key to weight loss is building new habits that lead to eating better and moving more.

Eating better means eating healthy, lower calorie meals. Moving more means adding more physical activity, not just exercise, into your life. Being active is vital to losing weight and keeping if off. An active body uses energy, measured in calories, to move. This helps burn the calories you take in from food you eat.

And sitting too much isn't good for you. Cleaning the house, making the bed, shopping, mowing and gardening are all forms of physical activity. Exercise, in contrast, is structured and repeated physical activity that you do regularly.

Whatever activity you choose, keep doing it. Aim for at least minutes a week of moderate physical activity or 75 minutes a week of vigorous aerobic activity, or a combination of moderate and vigorous activity.

Aim to spread your activity out throughout the week. Taking a brisk walk is an example of moderate activity. Vigorous activity might be jogging. Keep in mind that you may need more physical activity than usual to lose weight and keep it off.

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Rely less on the scale and try out different methods to track fat loss, such as taking measurements of your thighs, hips, belly, chest and upper arms. Being aware of calorie intake, eating whole foods, increasing physical activity and not obsessing over your body weight are simple ways to reach your weight loss goals.

No matter how much weight you need to lose, cutting out excess calories and increasing physical activity is key.

A 1,calorie diet fits the needs of many people who want to lose fat and improve health. Like any healthy diet it should include mostly whole, unprocessed foods. Reducing excess calories and using some of the simple tips in this article can help you succeed in your weight loss journey.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Using a grocery list can lead to healthier food choices and even weight loss.

Here's how to make a healthy grocery list. Eating fewer calories than you burn is needed to lose weight. Here is a detailed guide that explains how to count calories for weight loss. Done right, meal planning can be an incredibly useful weight loss strategy.

This article explores the most important aspects of meal planning for…. Whole eggs are among the best foods for weight loss. They are high in nutrients and help make you feel full, among other benefits. Discover which diet is best for managing your diabetes.

Getting enough fiber is crucial to overall gut health. Let's look at some easy ways to get more into your diet:. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based A 1,Calorie Diet: Food Lists, Meal Plan and More.

Medically reviewed by Amy Richter, RD , Nutrition — By Jillian Kubala, MS, RD — Updated on February 6, Calorie Needs Foods to Eat Foods to Avoid Meal Plan Tips Bottom Line A balanced 1,calorie diet rich in nutritious foods fits the needs of many people who want to lose fat and improve health.

Understanding calorie needs. Foods to eat on a 1,calorie diet. Foods to avoid. A one-week sample meal plan. Tips for successful weight loss. The bottom line. At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle.

Successful eating plans need to be individualized and take the whole person into consideration. Prior to starting a new diet plan, consult with your healthcare provider or a registered dietitian, especially if you have an underlying health condition. A low-calorie diet is a structured eating plan that restricts daily caloric intake, commonly for weight loss.

Following a low-calorie diet typically means consuming around 1, to 1, calories per day, which creates a calorie deficit that can lead to weight loss. A low-calorie diet can be effective, but it requires a lot of discipline to work and be safe. Ideally, you should seek help from a registered dietitian or doctor to not overly restrict your calories or miss out on essential nutrients.

Scientists have been studying low-calorie diets since as far back as the s, investigating claims that these restrictive eating plans may slow the aging process. But for weight loss, the science is simple: Take in fewer calories than you burn via daily living and deliberate exercise , and you will lose weight.

However, just because the science is simple does not mean actually following a low-calorie diet plan is easy. It takes planning and effort to understand and recognize hunger cues and make sure those 1, to 1, calories are enough to fuel the body and contain the right nutrients.

That's why a low-calorie diet is not recommended for everyone, including pregnant or breastfeeding women who need enough calories to sustain their growing babies as well as themselves and athletes who need the energy from sufficient calories to perform.

It should be followed with guidance from a professional to ensure all nutritional needs are met. Experts emphasize it is not appropriate for everyone, especially athletes and breastfeeding women. While there isn't one official low-calorie diet, nutrition experts say that you'll want to choose healthy, whole foods that are naturally low in calories for a sustainable eating plan.

You have the freedom to consume your calories whenever it works for you, but you may find that it's easier to stick with a low-calorie plan when you spread your intake over the course of a day. Low-calorie diets require counting calories. To count calories, you'll need to know how much food you're eating at each meal.

Proponents of low-calorie diets often recommend starting with a kitchen scale and measuring cups to measure out all your servings, at least until you feel comfortable estimating your portions visually.

Remember that your beverages may contain calories, so you need to measure and count what you drink. You'll increase your chances of success if you keep track of all the foods you eat.

Keep your food diary in a notebook or with a calorie counter app such as MyFitnessPal or one included with a fitness monitor such as Fitbit.

Food trackers keep a daily log of your calories and also grade your diet for nutritional value. A food diary allows you to realize any habits that could be interfering with weight loss, such as using food for comfort or as a reward.

The following examples of low-calorie menus give you an idea of the kinds and amounts of foods to eat:. Before you start a low-calorie diet, it's always a good idea to get a physical examination, especially if you have any health conditions such as high blood pressure or high cholesterol.

It is also important to acknowledge and get help for any history of disordered eating. Issues can be explored and addressed with a registered dietitian or qualified therapist. It's also recommended that you measure your body composition and decide on your goals.

For example, you can record your waist circumference, and use that as a measure other than weight that can show your progress. Next, determine your daily calorie need.

This step is going to be different for everyone and will even change for you over time. One approach determines how many calories you need each day to maintain your current weight, then reducing that number by to calories. It's OK to start slowly with just a small reduction in calories.

After all, low-calorie diets should be approached as a lifestyle modification—not a quick fix. If you're over-exuberant in the beginning, you might find the calorie restriction too difficult later on. Since low-calorie diets call for reducing your overall caloric intake, every calorie must count toward your health goals, which can be accomplished by choosing nutrient-dense foods.

Foods with plenty of fiber also help you feel full. Fruits and Vegetables. Most fruits and vegetables give you a lot of bang for your calorie buck by offering fewer calories and more nutrients and fiber.

Lean Proteins and Low-Fat Dairy. Lean protein sources such as grilled chicken or fish and low-fat dairy products eliminate extra calories from fat while still giving you the protein your body needs.

Whole Grains. Healthy carbohydrates are not the enemy—your body needs them to function optimally. Choosing whole grains over refined carbohydrates gives you more nutrients and fiber along with your calories. Herbs and Spices. Use them to add flavor to your food without adding calories.

Watch your sodium intake. Refined Carbohydrates. No foods are completely off-limits in a balanced low-calorie diet. But if you use up your daily calorie allotment on simple carbs, you risk missing out on important nutrients —and feeling hungry again quickly.

High-Fat Foods and Sweetened Beverages. While dietary fat is an important nutrient, consuming a lot of oil, butter, sugar, cheese, and fatty cuts of meat is another way to use up your daily caloric intake in a snap. The same goes for sweetened beverages , which can add up to a lot of calories very quickly.

It's OK to use artificial or non-nutritive sweeteners sparingly to reduce your caloric intake; however, nutrition experts recommend focusing on nutritious low-calorie whole foods rather than sugar-free "junk" or processed foods. Still, you may want to allow yourself to calories each day for a piece of candy, a few chips, or another favorite treat.

Just be sure to watch your portions, so you don't inadvertently eat too much. While there are many benefits to trying a low-calorie diet for weight loss, these eating plans have their drawbacks and may not be suitable for everyone.

Review the pros and cons to inform your decision about whether a low-calorie diet plan is the right choice for you. A low-calorie diet does not rely on specialty foods or dietary supplements.

It simply calls for real, whole foods available at any supermarket although you may want to look for low-calorie and low-fat versions of some foods, such as dairy products. If followed carefully, this diet is generally effective, especially in the short term.

Research shows this type of diet can help overweight people lose weight. Long-term maintenance will require a lower-calorie diet than before the weight loss.

When your weight goes down, your calorie requirement decreases, and you need to adjust your caloric intake accordingly. Remember, the goal of a low-calorie diet should be good health.

Lifestyle modifications including changes in diet and physical activity are regarded as the main non-pharmacological and non-surgical strategies to treat obesity [ 6 ]. Modified dietary macro-nutrient intake leading to a hypocaloric diet is effective for weight loss over the short term and may be important for weight loss maintenance compared to exercise alone.

Low-calorie diets not only reduce body weight but also improve cardiometabolic health, quality of life, and mental health [ 7 , 8 , 9 , 10 , 11 , 12 , 13 , 14 ]; however, it is proposed that weight loss diets might adversely affect bone health in adults [ 15 ]. It is also plausible that exercise may alter energy balance and influence body weight and health over time.

Despite the well-known benefits of exercise, the increase in energy expenditure and the potential to decrease hunger and energy intake exercise alone does not seem to be effective at modifying weight status [ 16 , 17 , 18 ].

Beyond weight loss, exercise, may modulate metabolism and lead to an increase in muscle mass [ 18 , 19 , 20 , 21 ]. Furthermore, exercise particularly weight-bearing exercise may be effective at enhancing bone health [ 15 ].

In theory, exercise in conjunction with weight loss diets may be ideal to improve weight loss as well as appetite i. However, controlled clinical trials have led to inconsistent results [ 25 , 26 , 27 , 28 , 29 ], with some studies demonstrating no additive effects of exercise [ 25 , 26 ], while others found a greater effect with exercise for improving multiple cardiometabolic risk factors in obese adults [ 27 , 28 ].

A number of clinical trials have revealed that subjects show a significant weight loss and reduction in energy intake during an exercise intervention, while others have shown less reduction in body weight due to an increase in energy intake [ 30 , 31 , 32 ].

These conflicting results were also observed on other health outcomes such as bone health, appetite, and mood [ 33 , 34 , 35 , 36 , 37 ].

A number of systematic reviews and meta-analyses have compared the effects of diet, exercise or both in specific health conditions [ 38 , 39 ]. Hemmingsen et al. In addition, another systematic review evaluated the effects of diet or exercise or both on excessive weight gain during pregnancy and showed that diet or exercise alone and diet plus exercise during pregnancy appears to reduce the risk of excessive gestational weight gain [ 39 ].

Aside from the aforementioned reviews, we are not aware of any systematic review attempting to summarize the current evidence on other outcomes such as bone health, sex hormones, liver and kidney enzymes, quality of life, and depression. In this study, we will describe the protocols used to systematically compare the effects of a low-calorie diet with a low-calorie diet plus exercise on energy intake, body weight and composition, anthropometric measures, cardiometabolic markers, bone health markers, sex hormones, liver and kidney enzymes, quality of life, and depression in adults.

The present protocol is being reported in accordance with the reporting guidance provided in the Preferred Reporting Items for Systematic Reviews and Meta-Analyses Protocols PRISMA-P statement [ 40 ] see checklist in Additional file 1. The study protocol is also registered in the International Prospective Register of Systematic Reviews PROSPERO, Registration ID: CRD We will not apply any language or other restrictions.

In addition, we will check the reference lists of all relevant studies to identify additional relevant articles. All abstracts of interest will be evaluated for further information by contacting the authors. The draft searches for the main databases are available in Additional file 2.

Two investigators will independently perform the study selection. All articles from electronic searches will be imported into the EndNote software version: desktop, X7; Thompson Reuters, New York, USA and duplicate studies will be deleted.

Titles, abstracts, and full-text articles will be screened and cross-checked according to the eligibility criteria for study inclusion independently by 6 reviewers Z.

B, SH. MT, and T. Any disagreements will be resolved by discussion and consensus. The PRISMA flow chart will be presented to describe the process of the study selection. Interventions must contain one arm in which participants receive an exercise intervention i.

Interventions must be randomized or non-randomized controlled clinical trials with either a parallel, cross-over, or factorial design with at least 2 weeks of follow-up. The following data will be extracted using a predefined data extraction form by two independent investigators from the eligible studies and any discrepancy will be resolved by a third author:.

P values for within-group and between-group comparison will also be collected to calculate the change values. Each study will be judged as low risk of bias, high risk of bias, or unclear risk of bias according to the mentioned domains [ 41 ].

The overall quality of studies will be classified as low risk low risk for all domains , unclear risk unclear for at least one domain , and high risk high risk for at least one domain. As well, the non-randomized trials will be evaluated using risk of bias in non-randomized studies of interventions ROBINS-I tool [ 42 ].

According this tool, bias will be examined based on 7 domains i. The data for study characteristics, participants, outcomes, and findings will be used to build evidence tables for eligible studies to provide an overall description of included studies.

The mean difference will be used as the effect size for meta-analysis. If the change values were not reported, we will calculate SD for the change values by selecting 0.

All statistical analyses will be performed using STATA, version If data cannot be meta-analyzed, we will summarize the articles and conclude on high-quality studies. The sensitivity analysis will be done by sequentially removing individual studies included in the meta-analyses to assess the robustness of the meta-analyses [ 45 ].

In case there are fewer than 10 studies in a meta-analysis, we will construct a funnel plot to investigate the potential for publication bias for the primary outcome by visual inspection for asymmetry. If data are missing, we will attempt to contact the authors through e-mails to obtain missing data or additional information twice, 1 week apart.

The impact of missing data will also be evaluated in the sensitivity analysis. Overall quality of the evidence will be assessed by using the Grading of Recommendations Assessment, Development and Evaluation GRADE tool [ 48 ] with GRADEprofiler GRADEpro V.

There are four levels used to rate the quality of evidence across trials in the GRADE system: very low, low, moderate, and high. Randomized clinical trials are categorized as high quality but can be downgraded due to limitation in study design, indirectness of evidence, imprecision of results, unexplained heterogeneity or inconsistency of results, or high probability of publication bias [ 48 ].

For decades, epidemiological and clinical studies have been elucidating the link between lifestyle modifications and health outcomes through different mechanisms [ 49 ].

Previous reviews have assessed the impacts of diet or exercise alone on energy intake and different health indicators, while there is no comprehensive investigation summarizing the evidence evaluating the effects of weight loss diets combined with exercise interventions on energy intake, anthropometric and body composition, blood glucose control, cardio-metabolic markers, and mental health.

Nevertheless, this systematic review and meta-analysis might face several potential limitations. High heterogeneity between included studies might arise from differences in study characteristics not anticipated by authors or not explained at study level.

The limited number of studies particularly RCTs with risk of bias on some outcome variables might lead to inconclusive results. In this manuscript, we present the study protocol for a systematic review and meta-analysis to compare the effects of a low-calorie diet plus exercise with a low-calorie diet on risk factors associated with chronic diseases.

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Just be sure to watch your portions, so you don't inadvertently eat too much. While there are many benefits to trying a low-calorie diet for weight loss, these eating plans have their drawbacks and may not be suitable for everyone. Review the pros and cons to inform your decision about whether a low-calorie diet plan is the right choice for you.

A low-calorie diet does not rely on specialty foods or dietary supplements. It simply calls for real, whole foods available at any supermarket although you may want to look for low-calorie and low-fat versions of some foods, such as dairy products.

If followed carefully, this diet is generally effective, especially in the short term. Research shows this type of diet can help overweight people lose weight. Long-term maintenance will require a lower-calorie diet than before the weight loss.

When your weight goes down, your calorie requirement decreases, and you need to adjust your caloric intake accordingly. Remember, the goal of a low-calorie diet should be good health. For long-term success, however, this diet requires lifestyle changes and added exercise.

After you lose weight, your body requires fewer calories, so you can't go back to eating the way you did before starting the diet. Low-calorie diets are generally safe if followed carefully and, ideally, recommended by and with a medical professional's guidance.

A doctor or registered dietician can help you make sure you are getting the right mix of nutrients and enough calories to keep you safe and healthy. When you consume fewer calories than you are used to, you are likely to feel hungry at first—especially if your low-calorie meals lack protein and fiber.

One of the primary challenges of low-calorie diets is managing appetite and keeping nutrition balanced by choosing nutrient-dense foods that are satisfying and within your daily calorie limit.

A low-calorie diet can backfire if you can only stick to it for a short time and then rebound with weight gain. It can help if you eat slowly and chew your foods thoroughly, enjoying each mouthful. Also, drink plenty of water. Your body needs fluids, and water contains no calories.

Add lemon or lime slices for a bit of flavor. To avoid hunger, aim to include high-fiber foods at every meal. Eat multiple servings of non-starchy vegetables at most meals and choose high-fiber carbohydrates such as whole grains and starchy vegetables like sweet potatoes.

The Dietary Guidelines for Americans recommend consuming 14 grams of fiber for every 1, calories you eat. Following a low-calorie diet recommended by a medical professional means a good deal of planning and careful tracking of the calories you consume.

Unlike a very low-calorie diet in which you only consume meal replacements , on a low-calorie diet, you make the decisions. You are in charge of your own food intake—what, when, and how much.

While this freedom can be empowering, it can also be more challenging. For some people, a low-calorie diet is not advised. That's why it's a good idea to check with your doctor before starting this or any weight-loss plan. Women who are pregnant or breastfeeding should not follow a low-calorie diet, nor should some athletes.

The — Dietary Guidelines for Americans suggests a diet of 1, to 2, calories per day for most adult females and 2, to 3, for males for weight maintenance.

To lose weight gradually at a healthy rate of 1 to 2 pounds per week, try using the U. Department of Agriculture's MyPlate plan to calculate your calorie needs to support weight loss.

A low-calorie diet would reduce daily calories to 1, to 1, for most adults, which may be too restrictive for some people, depending on their current health and health history.

When followed with nutrition in mind, a low-calorie diet should offer balanced nutritional intake per USDA dietary guidelines.

Since calorie needs can vary greatly, determine yours including how many you should consume a day to reach a weight loss goal with this calculator. A low-calorie diet is the most simple way to look at weight loss: Create a calorie deficit, and you will lose weight.

However, the make-up of those calories matters a lot. It's important to adhere to USDA dietary guidelines to ensure you're still getting adequate nutrition for a well-balanced, healthy diet. While proponents of low-calorie diets claim that it will lead to increased weight loss, research shows that maintaining an optimal intake of vitamins and minerals during severe calorie restriction is not feasible for most people.

If developed with balanced nutrition in mind and followed correctly, there are no common health risks associated with a low-calorie diet. However, following a low-calorie diet that focuses on an eating schedule is the opposite of mindful or intuitive eating , which is often an effective strategy for health, weight loss, and weight maintenance.

Additionally, not listening to your internal hunger cues can be problematic for those who have had an eating disorder or are at risk for developing one due to factors such as body image issues. The low-calorie diet is only as safe and effective as the person following it. Those who use this diet need to get good advice from their healthcare provider or a registered dietician and adhere to that advice carefully.

Very low-calorie diets, even though they sound similar, are quite different because they are prescribed by a doctor and you do not consume any food, only meal replacements. Consuming fewer calories than you burn is an effective way to lose weight, but following a low-calorie diet is not necessarily simple or easy.

Do your research ahead of time and speak to a doctor or nutritionist to help you get started. This will boost your chances of weight loss success in a safe manner. While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.

Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle.

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