In order to lose weight, you need to create an energy deficit. Typically, the recommended daily calorie intake is set to around 1,600-2,400 a day for adult females, however, some women opt for extreme restrictions, such as 600 calories a day. A 600 calories a day meal plan is a significant deficit that can lead to a range of physical, hormonal, and mental risks. Yet, it might be a short-term solution or a part of medical treatment.
Losing weight and getting into your ideal shape can be a tough journey complicated by a variety of internal and external factors. No wonder millions of women out there are constantly seeking effective ways to get in shape quickly and easily, and often, cutting their diets to as low as 600 calories a day sounds like an answer. But is it?
Understanding Calorie Deficit
Although weight loss has always been surrounded by plenty of myths and misconceptions, today, most dieticians, coaches, and even scientists agree that fat loss depends solely on energy deficit.
What does this mean? An energy deficit basically means having less energy than your body needs. When your body receives less energy than it spends, it starts using its reserves to bridge the gap, and that’s when you start losing body mass and body fat.
Creating a Deficit for Effective Weight Loss
Basically, there are two ways to get into the deficit-by cutting down the energy you consume through adjusting your diet or by enhancing the level of energy expenditure through boosting physical activity.
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To understand how to create the gap, it’s crucial to understand how your body spends energy. The first thing you need to know is that your body has its basic metabolism-the amount of calories it burns per day without any additional activity. For females, the basic expenditure looks like this:
Age 20: 1,559 caloriesAge 30: 1,516 caloriesAge 40: 1,473 caloriesAge 50: 1,429 caloriesAge 60: 1,386 caloriesAge 70: 1,343 caloriesAge 80: 1,300 calories
All the energy you spend through activity, for example, after a yoga class, adds up to your basic expenditure. Respectively, you need to consume fewer calories with food and drinks than you spend to create a deficit.
Challenges Females Face With Weight Loss
Although energy deficit works pretty straightforward, which should supposedly make weight loss simple, we can’t ignore the fact that to many women out there this process feels as if they’re pushing a large rock up a hill.
Why does this happen? The answer might be as obvious as not counting your calorie consumption correctly and eating more than you spend. However, it’s also important to note the specs of the female body-it typically has more body fat and less muscle than men, which affects the basal metabolic rate (BMR). Additionally, females are constantly facing hormonal fluctuations that can also make the weight loss process more complicated. We also have to mention underlying health conditions, such as PCOS or endometriosis, that can make it harder for women to maintain a healthy weight.
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That’s when solutions like switching to a 600 calorie day meal plan start looking justified.
What Is a 600 Calorie Diet?
A 600 calories a day diet means just that-it’s a diet that implies eating only 600 calories per day. Some of you might think of it as a low-calorie diet. However, if we look at the typical nutritional value of low-calorie diets (usually totals at around 1200-1500 calories), we can confidently state that a 600 calorie a day diet is more of an extreme calorie restriction rather than just a low-calorie meal plan.
Is 600 Calories Enough for a Daily Consumption?
The short answer is “no.” In order to function healthily, a person needs to consume as many calories as they spend according to their BMR. The 2020-2025 Dietary Guidelines for Americans suggest that adult females require around 1,600-2,400 calories a day. Based on these recommendations, we can state that eating 600 calories a day is an extreme deficit.
600 Calories a Day Weight Loss: The Possible Risks
Following a 600 calorie a day meal plan for a long time can lead to a number of physical, hormonal, and mental consequences.
Physical Risks
Following a 600 calorie a day meal plan for a long time can lead to a number of physical consequences. First of all, a lack of sufficient nutrients can result in malnutrition and subsequently, cause fatigue, constipation, and frequent sickness. In the long run, a severe deficit can also lead to a decreased metabolic rate and muscle loss.
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Vitamin and mineral deficiencies can lead to many health problems. In fact, most people cannot meet their vitamin and mineral requirements if they eat less than 1200 calories per day. For example, if your diet lacks the mineral zinc, which is in pumpkin seeds and beef, you can suffer hair loss. Low iron intake can lead to anemia, while chronic low intake of calcium and vitamin D can lead to osteoporosis later in life. If you don’t get enough of the vitamin niacin, found in tuna and dates, you could be at risk for heart attack due to clogged arteries.
Always consider the full nutritional makeup of the foods you eat, not just their calories.
Hormonal Risks
Long-term caloric restriction has also been found to affect female hormones via hypothalamic and peripheral mediators. In the long run, this can lead to significant hormonal imbalances and fertility issues.
Psychological Risks
Consuming only 600 calories for a prolonged time can also bring a number of psychological consequences. Namely, studies reveal the following psychological responses:
- Development of eating disorder symptoms (e.g. binge eating, fear of fatness, purgative behavior, etc.)
- Depressed mood
- Subjective feelings of hunger and fullness
- Cognitive performance suppression (e.g. issues with attention/concentration, verbal memory, brain fog, etc.)
When Is Following a 600 Calorie a Day Meal Plan Safe and Medically Justified?
Though consuming 600 calories per day is generally not enough for a healthy adult female, there are some cases when such a diet is safe:
- In clinical settings: Sometimes, very low-calorie diets (VLCDs) are prescribed as a part of medical treatment, for example, before surgeries. In this case, following VLCD is safe because you typically do it under the supervision of healthcare professionals who monitor nutrient deficiencies and other adverse effects.
- In obese people: Studies show that VLCDs are generally safe and quite effective as a short-term weight loss plan for treating obesity. Diets with severe restrictions (such as 600 calories) are appropriate for people with a body mass index of at least 30 kg/m2. Still, such diets are used for a short time and also under medical supervision.
- Short-term use: In some cases, a 600 calorie a day diet can be used as a short-term weight loss solution to give the fat-burning process a boost. However, it’s important to consider the possible risks, and ideally, should be done under the supervision of your healthcare provider.
Practical Tips for Safe 600 Calories a Day Weight Loss
If a 600-calorie diet is medically justified and supervised, consider these tips to mitigate potential risks:
Consult With a Healthcare Provider
Understanding your current state of health, underlying conditions, and hormones is pivotal before implementing any severe restrictions in order to prevent serious risks.
Have a Plan
Before switching to a new meal plan, it’s good to have a specific goal and plan in mind. It’s also important to plan for how long you want to stick to your diet, let’s say, it can be a 600 calories a day weight loss in 2 weeks or eating 600 calories a day for 6 weeks-whatever your plan is, it should align with your goal, health condition, and your doctor’s recommendations.
Focus on Nutritional Value
Even if you decide to consume only 600 calories, you can always source them differently. To make the process healthy, it’s recommended to place emphasis on healthy, nutrient-dense foods. Your daily diet should consist of plenty of vegetables, fruits, lean proteins, and whole foods to help minimize nutrient deficiencies. Also, you might need to incorporate additional supplements.
Stay Hydrated
When you’re in a calorie deficit, you need to keep your body hydrated at all times. Drinking plenty of water can help you manage your appetite, avoid overeating, aid digestion, and prevent dehydration caused by rapid weight loss.
Incorporate Regular Physical Activity
Getting active doesn’t only help weight loss and toning, it can also help you keep your energy levels high despite a calorie deficit and manage your mental well-being.
Keep an Eye on Your Health
Unless it’s a one-day fasting, sticking to a 600 calorie day meal plan is definitely stressful for your body and can lead to certain risks. That’s why it’s pivotal to keep an eye on how you feel at different stages of your diet and cease it in case of any issues.
Have a Transition Plan
Lastly, it’s important to note that transitioning from a calorie restriction to normal eating is also rather stressful for the body. If you don’t have an adequate transition period, you can damage your metabolism and gain the lost weight back. To prevent this, plan a gradual transition to normal eating.
Exploring Intermittent Fasting and the 5:2 Diet
Some people use a 500-calorie diet as part of the recently popularized 5:2 intermittent diet plan. Under this plan, you eat a balanced Mediterranean-style diet of about 2000 calories for five days of the week and then limit yourself to 500 low-carbohydrate calories per day for the other two days. The two “fasting” days are usually nonconsecutive.
There is very little evidence to support the benefits of 5:2 intermittent dieting over daily calorie reduction.
How to Follow the 5:2 Diet: Calorie Guidelines
For five days per week, you eat normally and don’t have to think about restricting calories. On the other two days, you reduce your calorie intake to a quarter of your daily needs, which is about 500 calories per day for females and 600 for males. You can choose whichever two days of the week you prefer, as long as there is at least one non-fasting day in between them. One common way of planning the week is to fast on Mondays and Thursdays, with two or three small meals, then eat normally for the rest of the week.
It’s important to emphasize that eating “normally” does not mean you can eat anything. If you eat too much junk food, then you probably won’t lose any weight, and you may even gain weight. You should eat the same amount of food as if you hadn’t been fasting at all.
Foods to Eat on Fasting Days
There is no rule for what or when to eat on fasting days. Some people function best by beginning the day with a small breakfast, while others find it best to start eating as late as possible. Generally, there are two meal patterns that people follow:
- Three small meals: Usually breakfast, lunch, and dinner.
- Two slightly bigger meals: Only lunch and dinner.
Since calorie intake is limited - 500 calories for women and 600 calories for men - it makes sense to use your calorie budget wisely. Try to focus on nutritious, high fiber, high protein foods that will make you feel full without consuming too many calories. Soups are a great option on fast days. Studies suggest that they may make you feel fuller than foods with the same calorie content or the same ingredients in their original form.
Here are a few examples of foods that may be suitable for fast days:
- A generous portion of vegetables
- Natural yogurt with berries
- Boiled or baked eggs
- Grilled fish or lean meat
- Cauliflower rice
- Soups (for example, miso, tomato, cauliflower, or vegetable)
- Low calorie cup soups
- Black coffee
- Tea
- Still or sparkling water
There is no specific, correct way to eat on fasting days. It is also expected to feel a little weaker or slower than usual. However, you’ll be surprised at how quickly the hunger fades, especially if you try to keep busy with work or other errands. Additionally, most people find that the fast days become easier after the first few fasts. If you are not used to fasting, it may be a good idea to keep a small snack handy during your first few fasts, just in case you feel faint or ill.
But if you repeatedly find yourself feeling ill or faint during fast days, have something to eat and talk with your medical professional about whether you should continue. Intermittent fasting is not for everyone, and some people are unable to tolerate it.
Who Should Avoid the 5:2 Diet, or Intermittent Fasting Overall?
Although intermittent fasting is very safe for healthy, well-nourished people, it does not suit everyone. Some people should avoid dietary restrictions and fasting completely. These include:
- Individuals with a history of eating disorders.
- Individuals who often experience drops in blood sugar levels.
- Pregnant people, nursing people, teenagers, children, and individuals with type 1 diabetes.
- People who are malnourished, underweight, or have known nutrient deficiencies.
- People who are trying to conceive or have fertility issues.
Furthermore, intermittent fasting may not be as beneficial for some females as it may be for males. Some females of reproductive age have reported that their menstrual periods stopped while they were following this type of eating pattern. This eating plan is considered a fad diet. Fad diets often promote quick weight loss that is unsustainable and may severely restrict what you eat. They may be harmful and generally do not have long-lasting health benefits. Talk to your healthcare provider before making any major changes to how you eat.
The Rotation Diet: An Alternative Approach
The rotation diet is designed to speed up your metabolism by changing caloric intake week to week, supposedly leading to weight loss. The rotation diet claims to be less demanding and easier to stick with than diets that have a consistent calorie restriction, which may cause you to burn out and give up on a diet altogether. The rotation diet allows all foods, but focuses especially on fruits and vegetables. There appear to be no peer-reviewed studies supporting the effectiveness of this diet.
How Does the Rotation Diet Claim to Work?
As the name suggests, the rotation diet claims to work by rotating the foods and the number of calories that you consume over a three-week period. This rotation between low- and moderate-calorie days is supposed to increase your metabolism, resulting in a claimed average weight loss of 13 pounds (lb).
What Can You Eat on the Rotation Diet?
Unlike many fad diets, the rotation diet does not place any restrictions on the foods you’re allowed to consume, provided you stay within the calorie targets and eat different foods during each part of the cycle. Martin Katahn, the author of The Rotation Diet, recommends that women eat up to 600 calories the first week, 900 the second week, and 1,200 during the third week, followed by a maintenance phase in which you return to eating the normal recommended daily calories. For men, the principle is the same but the numbers differ: 1,200, 1,500, and 1,800 calories during weeks 1, 2, and 3, respectively.
Foods to Include:
- Fruits
- Vegetables
- Whole-wheat bread
- Cheese
- Skim milk
- Meat
- Healthy fats
Foods to Avoid:
- None, though Katahn recommends avoiding artificial sweeteners during the maintenance phase.
Potential Benefits of the Rotation Diet
Katahn claims that the rotation diet boosts metabolism by changing the number of calories and the specific foods consumed over a three-week period. This claim is based on the premise that a diet that’s too strict can cause you to burn out and your body’s metabolism to adapt to the lower caloric intake if you maintain it for too long.
Conclusion
While creating an energy deficit is a proven way to stimulate weight loss, eating 600 calories a day is considered an extreme restriction that’s far from recommended healthy deficits. The possible risks of following such a diet for a long time include:
- Fatigue
- Nutrient deficiencies
- Muscle loss
- Decreased metabolic rate
- Hormonal imbalances
- Depressed mood
- Development of eating disorders
- Decreased cognitive abilities
Despite these risks, sometimes, using a meal plan for 600 calories a day can be justified. Namely, such diets might be used as a part of treating certain conditions, pre-surgery, or as a short-term weight loss solution. A 500-calorie diet can be dangerous without a doctor’s supervision. It can lead to malnutrition and other health problems. Healthy weight loss may include limiting food portions, burning calories, and other methods.