You’d like to get back to your ideal weight but don’t know how to go about it? It’s not easy to find your way among all the existing diets.
48.8%: that’s the proportion of people who are overweight in 2024 in France. Among them, 18.1% are living with obesity. For years now, weight has been a real public health issue.
Say goodbye to yo-yo dieting and dubious diet advice. I’m offering you here a chance to discover the low-calorie diet. It’s based on a simple principle: eat less than you burn to create a calorie deficit and lose weight.
Even though the word “diet” makes me cringe, because it is often associated with restriction, when it is followed properly, it can be beneficial for health. Because overweight and obesity promote certain diseases such as type 2 diabetes, cardiovascular diseases, but also respiratory disorders and even cancers.
Starting a low-calorie diet, combined with a varied and balanced diet, can help protect your health: lower cholesterol levels, reduced blood pressure, reduced insulin resistance. Here are my thoughts and tips to help you succeed with your low-calorie diet, lose weight without depriving yourself and without putting your health at risk.
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1. Watch out for pitfalls and get support
You don’t lose weight only by eating less, but also by eating better. For example, a poorly managed diet with a major calorie and protein restriction can lead to loss of muscle mass. I’ve actually seen this several times around me. You lose fat, yes, but also muscle (and therefore strength), as shown in this study.
Mono-diets, long fasts or other diets that limit the number of foods to be eaten should also be avoided. Often not very varied and very restrictive, they do not make it possible to cover all the body’s needs and therefore promote deficiencies due to their low diversity of nutrients.
Beyond the nutritional aspect, there is also the entire psychological aspect that is affected by a restrictive diet: disruption of social life, eating disorders, deterioration of self-image. Getting support remains the best solution for successfully losing weight.
2. Gradually reduce your calorie intake
Creating a calorie deficit allows you to lose weight. But be careful, our needs must never fall below our basal metabolism. These are the body’s irreducible needs for it to ensure vital functions.
I recommend reducing your intake gradually until reaching a deficit of 200 kcal per day. So if our needs are estimated at 2000 kcal per day, we will try to consume 1800 kcal. Needs can be calculated using the formula by Black et al, or using a bioimpedance scale.
3. Aim for 3 servings of vegetables per day
We give pride of place to vegetables, raw or cooked. The goal is three servings per day. They are rich in vitamins and fiber. Fiber promotes satiety, helps regulate blood sugar and lower LDL-cholesterol and total cholesterol levels.
I recommend turning to whole starches and legumes, which are also rich in fiber and minerals. Aim for at least one whole starchy food per day (whole-wheat bread, buckwheat, spelt, quinoa) and two servings of legumes per week (or more!).
It’s important not to neglect protein (plant or animal), which helps maintain muscle mass, as mentioned above.
Fruits are also very good for your health because they are rich in vitamins, but be careful not to overdo it because they are still high in sugar. Two per day is a good guideline.
4. Don’t ban any foods from your diet
No food should be completely banned from your diet, unless it’s a matter of your tastes or beliefs, of course.
To protect your health, I still recommend that you limit your consumption of processed meats (150g/week), butter, cream, and cheese (30g/day), which are high in saturated fatty acids.
These are the well-known fats that increase “bad” cholesterol (LDL cholesterol), which clogs the arteries in the long term.
5. Plan a typical day of meals
Keep in mind how to put together a typical day, and adapt it according to your preferences. Here is a good base:
- Breakfast: a hot drink (unsweetened), slices of whole-grain bread, butter or cream cheese. For those who prefer savory breakfasts, add a slice of ham or an egg
- Lunch: a serving of protein (meat, fish or eggs), a serving of starches and the same amount of vegetables, a dairy product, preferably plain, and a fruit. For those with a sweet tooth, why not add a square of chocolate or a small cookie (just one—no restriction, but no excess either).
- Snack (if needed): 1 piece of fruit and a handful of nuts. Easy to take with you and to eat.
- Dinner: as for lunch, choose a serving of protein, some starches and vegetables (always in equal portions). If you haven’t had a snack, a piece of fruit or a compote can serve as dessert.
6. Combine physical activity and a low-calorie diet
Eating well is one thing, but during a low-calorie diet, the goal is still to lose fat and not muscle. So to preserve your muscle mass as much as possible, I can only recommend that you get moving, and this has been proven.
Walk, ride a bike when you can, take the stairs, park at the other end of the parking lot. Any excuse is a good one to move. The goal : 30 minutes of physical activity per day.
7. Prioritize long-term balance
That’s where the pitfalls arise. And to avoid getting caught out, remember that the more restrictive it is, the faster the weight loss, the worse a sign it is!
If you only remember one thing from this article: it’s all about balance. We all have different needs, depending on our lifestyles, our professional and sports activities, but also our state of health. Following a low-calorie diet should not be taken lightly if you want to preserve your health.
Our needs change over the course of life, and so do our intakes. As I often tell my patients, our eating sensations remain the best reference point in the long term if we want to maintain our natural weight.
Sources and scientific studies
- ObEpi-Roche, National League Against Obesity, Obesity France Europe. (2024) National epidemiological study on overweight and obesity in France.
- World Health Organization. (2024) Obesity and overweight: Fact sheet on causes, health risks and prevention strategies.
- Schwingshackl, L., Hoffmann, G. (2017) Dietary fiber consumption and reduction of LDL cholesterol and total cholesterol: systematic review and meta-analysis of randomized controlled trials.
- Weinheimer, E.M., Sands, L.P., Campbell, W.W. (2010) A systematic review of the effects of calorie restriction and exercise on lean mass preservation during weight loss.
- Black, A.E., Coward, W.A., Cole, T.J., Prentice, A.M. (1996) Human energy expenditure in affluent societies: an analysis of basal metabolic rate predictions and energy requirements.
