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A Very Low-Calorie Diet (VLCD) - Benefits, Side Effects, and Precautions
Maintaining a healthy weight is all about keeping your calorie intake in check. But people who want to lose weight are often tough on themselves. The mathematics of weight loss is quite simple - when you burn more calories than you consume on a daily basis, you will lose weight. If you have tried many types of diets in order to lose weight but didn't get the desired result, you need to look beyond the basic weight loss diets. To maintain a healthy weight, you can try a very low-calorie diet (VLCD).
What is a Very Low-Calorie Diet?
A very low-calorie diet (VLCD) is a diet plan that is clinically supervised and restricts calorie intake to about 800 calories or even lesser in a day. A VLCD normally involves replacing the usually-consumed foods with soups, shakes, and porridge containing milk or bars. It is typically recommended for adults who need to lose weight and have a BMI over 30 or those who are obese. Since the diet cuts down on high-calorie foods, it should only be followed under medical supervision and should not be done for more than 12 straight weeks. It can, however, be combined with a low calorie or normal diet every two or three days.
The normal recommended daily calorie intake for men is 2500 calories and 2000 calories for women. Since VLCDs push the calorie intake down to 800 or below, people following this diet may lose weight rapidly as compared to traditional weight loss diets.
Who Should Follow a VLCD?
This diet is very difficult to stick to in the first place and is not suitable for people with certain conditions, it should only be done under the guidance of a dietician or a doctor. You can start with this diet under a health supervisor if you have the following conditions:
You are obese or your BMI is over 30.
Obesity has become life-threatening.
Your weight loss programme isn’t working anymore.
Benefits of Very Low-Calorie Diet
VLCD along with aiding in weight loss also helps detoxify the body and lower blood sugar. It has numerous benefits such as:
1. VLCD Increases Insulin Sensitivity
Improved sensitivity to insulin means the cells can absorb glucose straight from the bloodstream for energy. This helps lower food intake by increasing satiety and prevents you from eating more and gaining fat.
2. Helps Lower Gluconeogenesis
Gluconeogenesis is the process through which the body synthesises glucose from sources that are non-carbohydrates, such as proteins. When gluconeogenesis is lowered, the body lowers the amount of blood sugar and subsequently the storage of sugars in the form of fats.
3. Helps You Switch to Healthy Foods
VLCD diets require you to stop eating unhealthy foods that are loaded with carbohydrates and trans fats. When these junk foods are replaced with healthy cooked foods and VLCD shakes loaded with all the essential nutrients, it helps in maintaining healthy along with cutting down weight.
4. Helps in Detoxification
When you are on a VLCD, most of your solid foods are replaced with liquids. This is essential in detoxification of the body as the shakes and other liquids are loaded with antioxidants that get rid of free radicals that damage the body. This cleanses the body and lowers stress levels.
5. Promotes Gut Health
Fasting diets are good for the gut as it gives the colon a chance to clean itself and improve digestion and absorption consequently. This also relieves constipation and a healthy functioning gut will also boost metabolic function.
Who Should Avoid a Very Low-Calorie Diet?
A low-calorie diet plan should be avoided by these people:
Children
Pregnant or lactating women
People over the age of 50
Individuals who are mildly obese who can shed weight by exercising and following a simple diet
Morbidly obese people who take up VLCD without the supervision of a dietician or doctor
Individuals in perfect health looking for a quick way to lose weight without exercise or healthy eating
Side Effects of VLCD
People on VLCDs for as long as 4 to 16 weeks may experience side effects such as:
Fatigue
Nausea
Constipation
Diarrhoea
Thinning of hair/ hair loss
weakness
Malnutrition
Gallstones
Things to Consider While Following a VLCD
Starting a VLCD is very demanding both on the body and the mind; therefore consider these tips before you start your diet:
Transition slowly into the diet. For instance, if you are planning to start with this diet the next day and you consume unhealthy foods today, you would go into withdrawal by day 3. Steadily reduce your intake of junk and carbs a week or two before you start with this diet.
Try not to discuss it with too many people. You can let a few people know about it, mainly to those who are willing to support you. Telling others might be counterproductive. Even when you do discuss with dear ones, try not to bore them with the information they don’t really need. If you can find others on social networks who are into VLCD and discuss your thoughts and experiences anonymously, it would be of great help.
Do some background research on very low-calorie diet recipes on the internet, books, or magazines. You will find a lot of VLCD recipes. Try them out.
Maintain a journal for your VLCD journey. Take photographs periodically in the same place with the same set of clothes for motivation when the going gets harder. Writing also helps during tough times when you have to resist temptation or have thoughts and feelings that you can’t really express to others.
Make a realistic exercise plan that goes well with your diet. With your calorie intake barely enough to sustain your everyday activities, there won’t be enough energy or motivation for intense exercises. Plan for simpler ones such as walking or yoga.
Buy a good weighing machine, preferably electronic so you can get the exact measure of your weight when you need it. Plot the numbers on a spreadsheet or a graph and watch the curves decline for extra motivation.
FAQs
1. For How Long Should I Follow a Very Low-Calorie Diet?
Depending on the amount of fat that needs to be lost, you would be put on a VLCD for 4 to 12 weeks, that’s about 1 to 3 months. The dietician will work out the number of days that you need to be on a VLCD in a week; sometimes it can be 3-4 days a week or all 7 depending on the desired results. It is important to remember to adhere exactly to the instructions given by the doctor and not shorten or extend the diet.
2. How Much Weight Can I Lose By Following a VLCD?
A VLCD that works well should help you lose between 1.3 to 2.3 kilos per week. When you stick to the diet, eat healthy and exercise enough, you should be able to lose around 9 kilos by the end of the month. Ideally, that works to about 27 kilos of fat loss by the end of three months but since the frequency of diet might be varied due to various factors, you should realistically lose a little over 20 kilos by the end of it.
To sum it up, very low-calorie diets are best suited for those who are unable to lose weight through regular diet and exercise plan. However, one should always consult a dietitian or doctor before starting with this diet.
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Sugar-free Fruits and Vegetables for Healthy Living
Keto Diet for Weight Loss Plan
Effective Fat-Burning Foods for Weight Loss Read more
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This Experience During Delivery Shown To Have Long-Term Effects on Moms and Their Babies
Giving birth is a life-altering event for all mothers. Pregnant women need proper medical care and support while carrying their baby, and even more so during labour and delivery. However, not all births happen the same way. Every woman has a different body and thus a different birth experience. Sometimes, an experience in the delivery room can leave such a deep imprint in the heart and mind of the mother that it affects her for long after!
Going into labour and delivering a baby is a challenging experience for every woman. It requires tremendous patience, strength, and the ability to bear pain. This is true for every woman - whether she has a normal delivery or a C-section birth, with the difference only lying in when the pain sets in. However, for some women, the birth experience can be so difficult that it leaves a permanent mark in their soul. And the reason behind this is really sad: apathetic, dismissive and disrespectful medical care!
In recent times, more and more cases have been coming up where the mom-to-be has been subjected to rough and ill-treatment during her delivery. Sample some:
"Don’t do drama!"
"Women need to bear much more pain than this. Shut up!"
"You’re not in that much pain."
"Do you want a tight slap?"
In India, cases of harsh words by nurses and, at times, even physical force like slapping and pinching is not uncommon. Sometimes, especially in public hospitals and in tribal areas, the behaviour has been so bad that many women are opting for unsafe home births. Many of us regard treatment like this as "normal" - something that nurses and doctors do to make delivery possible for women. We even laugh it over, and ask new moms to forget about it. But it really is not normal. And the reason is more than just emotional turmoil:
lll-treatment by primary healthcare givers has been shown to lead to terrible consequences in some women, with Post-Traumatic Stress Disorder (PTSD) topping the list. Not all of us are programmed to handle such rough treatment in the same manner, and this is why PTSD has become a modern reality. What's worse: we often perceive this as imaginary, or something that will pass. This lack of awareness and acceptance means the condition is under-diagnosed. In severe cases, PTSD has even led to permanent mental health problems.
How PTSD affects new moms and their babies
PTSD is a mental health condition that can develop in a person who has faced a terrifying or traumatic event. According to Postpartum Support International (PSI), nearly 9% of women experience postpartum PTSD, and more often than not, it is caused by a real or perceived trauma during delivery! The symptoms for PTSD include:
Flashbacks
Nightmares
Severe anxiety
Uncontrollable thoughts about the event
Behavioral, emotional and psychological changes
Something very similar happened to a woman called Claire, who was told that she would "damage her baby if she pushed". She was left in a vulnerable state, and it was only when her baby’s heartrate dropped was she rushed for an emergency C-section. Even today, years later, she has flashbacks:
"I'll be lying in bed, and suddenly I'm back there. How vulnerable and violated I felt, and how, if only I'd been more assertive, things could have been so different. For months after he was born I was convinced that I wasn't enough for him. I couldn't even give birth to him properly.”
Claire's condition is as real as daylight - and could happen to any of us. It affects the person in way that debilitates them mentally from living a purposeful life. It also adversely affects the functioning of a new mom and takes away the optimum care that only she can provide for the baby in the crucial time of the first few months after birth. Since PTSD is emotionally debilitating, mothers lose out on caring completely for their newborn and the baby thus misses out on important emotional bonding and development. Moreover, if it persists for longer, as it sometimes does, it can affect baby care and development for an even longer period!
What’s the solution?
There is only one fix: an improvement in our medical system both during and after delivery. Our healthcare professionals need to make an effort to extend more sympathy and concern and not belittle what a woman is going through at this difficult time. If you are a mom-to-be or know someone who is, please keep these in mind to help them have a positive birth experience:
Ensure that the hospital and caregivers you choose are adept not only at medical assistance, but also emotional care
Make sure the nurses and doctors are able to put a mother’s needs before anything else
Check that the hospital is equipped and accepting to taking comforting measures like inducing labor or giving an epidural (here are a few things you can do to manage labour pain better)
A little more sympathy and care, some words of understanding, and a more concerned medical system can go a long way in making a woman comfortable as she goes through this life-altering event. Read more
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Keto Diet for Kids - Is It Really Safe?
As parents, we are often advised to give our children a diet rich in carbohydrates and sugars. The theory is that children require energy and are too young to worry about insulin resistance. New data published by the Centre for Disease Control and Prevention, however, has indicated that obesity affects every sixth child and adolescent in the USA alone. Many children with insulin resistance are being diagnosed as Type-2 diabetic, which is alarming. Carbs coming from processed foods and packaged foods are unhealthy and do not contain sufficient micro-nutrients. This has made many parents wonder if the keto diet or ketogenic diet is advisable from a young age itself. Opposing schools of thought have cropped up regarding this idea and we attempt to understand if the keto diet is a good idea for children.
What Is a Ketogenic Diet?
The ketogenic diet is one that has existed since 1920 but has gained popularity recently due to its propensity to cut calories efficiently. The diet requires that 60 to 80 per cent of calorie requirements be met by fat, and only 20 to 30 grams by carbs. This drives the body into a state of ketosis where the body uses fat to supply energy as it doesn’t have sufficient carbohydrates. This diet, high in fat, helps the body in combating food cravings, keeps hunger pangs away, and aids in weight loss. It is also very beneficial to people with type 2 diabetes. The diet mainly consists of eating salads, vegetables with no starch, and berries that are low-glycemic in nature.
Is Keto Diet Safe for Children?
The ketogenic diet was originally developed for children who had specific illnesses, and is currently used in hospitals as a complementary treatment for children who suffer from epileptic seizures. Notwithstanding this, a diet that has insufficient carbohydrates and fibre can be unhealthy for a child. Nutritional deficiencies caused by the removal of whole food groups can cause a child to become irritable, sluggish, and unfocused. There may also be side-effects such as constipation, nausea, vomiting, or diarrhoea. Research also indicates that it could elevate triglyceride levels, cause kidney stones, and weaken bones in children. A low-carb diet should only be implemented after a discussion with a paediatric nutritionist.
How Is Low Carb Keto Diet Beneficial for Kids?
The ketogenic diet does have its benefits in children who require it. Healthy and well-chosen ketogenic foods are:
High in vitamins of good quality, and have important amino acids, vitamins and minerals.
They are very low on added refined sugars.
They have minimal or no food additives and refined ingredients.
They are supposed to have a positive social and behavioural impact.
When Is Keto Diet Recommended to Kids?
The keto diet is ideally suggested for children who have epilepsy as an alternative treatment for curbing seizures. Ketosis has also been recommended as a treatment for children with inefficient glucose utilisation in their body as in the case of:
Dravet Syndrome which is a myoclonic epilepsy that occurs in infants. It is recurrent as fever-related seizures or febrile seizures can cause neurological development to slow down, which is accompanied by poor coordination, hyperactivity, or poor language skills. Most cases are caused by the genetic mutation of certain genes. This syndrome is generally known as GLUT1-deficiency syndrome. It could lead to developmental delays, a very small head circumference, involuntary eye movements, and frequently reoccurring seizures.
Glucose transporter type-1 deficiency where the protein required to transport glucose through the body is insufficient.
Pyruvate dehydrogenase deficiency is a metabolic disorder where the body is unable to break down nutrients in the food properly. Symptoms include extreme lethargy and fatigue, poor feeding, or breathing rapidly. The cause for this illness is usually a genetic mutation of the PDHA 1 gene in the human body.
Lennox Gastaut Syndrome is a form of severe childhood epilepsy characterised by intellectual disability. It is a condition that can be brought on by lack of oxygen (perinatal asphyxia), central nervous system (CNS) infection, or severe head injuries.
These are the conditions under which the ketogenic diet is given to children. If your child does not have any of the above-mentioned conditions, there is no need to put them on this diet as it can prove to be very harmful. Just maintain a healthy intake of all food groups, and try to reduce the child's intake of refined sugars and refined grains.
Also Read:
Healthy Fruits and Vegetable for Kids
High Fibre Rich Foods for Children
Healthy After School Snacks That Kids Will Love Read more
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“Well Meaning” Parenting Advice you Have Tired Of!
As soon as people discover you're pregnant or are a new mom, you have them advising you on everything from what to eat to how to bring up your baby. After a point, it's irritating and unwelcome! Check out these pieces of oft-repeated parenting advice you're sick of and could do without.
How often has it happened that you’ve gone out walking with your little one and someone stops to coo over your baby? They then proceed to tell you what you’re doing wrong and give you a whole load of advice that you never asked for. It happens way too often! Every baby is different, and so is yours, and if you had a penny for all the unsolicited advice you’ve received, you’d have been a millionaire!
Unwanted Parenting Advice You Must Ignore!
Advice #1 - Let your baby cry herself to sleep
The understanding behind this one is that your baby will tire herself out and go to sleep, eventually understanding that no one will respond to her wails. Yet when a baby cries, it’s for a genuine reason. Either she’s uncomfortable or needs to be changed, or is hungry, tired, or just needs a hug. You have to have a very different heart to ignore the cries of a wailing baby!
Advice #2 - Let them eat what they want to:
This is one of the worst pieces of advice! Of course, the people who give it may mean well, but you can’t very well provide free reign to your baby. She’ll grow up becoming dependent on junk food and won’t stay healthy either.
Advice #3 - Sleep when the baby sleeps:
That’s easier said than done! You can’t sleep at the drop of a hat especially when there are so many other things to do. If only you could ask the people who give you this advice to babysit your child and do your household chores while you catch up on your precious sleep!
Advice #4 - You don’t dress your baby warmly enough:
Most moms are in the habit of dressing their babies warmer than they need to be. However, many doctors will tell you that children need not be bundled under layer after layer of clothing. Of course, clothe your baby in layers but don’t overdo it. If he seems to be squirming too much, or if you know for a fact that the weather is a tad too warm, you might want to peel off a layer or two.
You must have heard these ‘gems’ innumerable times, especially if you’re the mother of a newborn. Well-meaning but annoying parenting advice you are sick of! Go by instinct when bringing up your baby. Take advice you deem important and from people you trust. After all, what works for another mother may not work for you and your baby. So, hang on to the pieces of wisdom that make sense to you and ignore the rest! Read more
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Dr Laxmi Chavan-Sawant has added a new answer
Trying To Conceive
10 hours ago
Q. hi have one question
LT 10x18mm and RT 18x20mm and ET 6.5
what it mean??? and should I start intercourse
Dr Laxmi Chavan-Sawant
Ayurvedic Gynaecologist
9 hours ago
A. since you are right follicle is 18 mm yes of course you can start with your intercourse for conception as in 1 to 2 days
their maybe rupture of the follicle by which your sperm should be present there for conception
Dr Ghouse has added a new answer
Guardian of 0 children
9 hours ago
Q. #asktheexpert
why baby vomit
Dr Ghouse
Paediatrician
9 hours ago
A. for babies less than 6 months may not be a problem. small babies will be having lot of gas because of various reasons it is advisable to do burping of the baby immediately after feeding please give colimex DF drops to the baby they are safe
Dr Laxmi Chavan-Sawant has added a new answer
Expecting Mom due in 1 month
9 hours ago
Q. i am 35 weeks 3 days pregnant... my ultrasound report shows that "fl and hl are shorter compared to bpd"... is this anything to worry
Dr Laxmi Chavan-Sawant
Ayurvedic Gynaecologist
5 hours ago
A. You should have proper consultation with your treating doctor , as some examination or investigations may be needful, so that proper medications can be given And the treatment can be done very properly.
needs proper follow-up for this
Dr Laxmi Chavan-Sawant has added a new answer
Guardian of 0 children
9 hours ago
Q. I am 9 week pregnant and I have runny nose very badly can I use cetirizine tablet?
Dr Laxmi Chavan-Sawant
Ayurvedic Gynaecologist
5 hours ago
A. use nasal drops , that acts faster .
You should have proper consultation with your treating doctor , as some examination or investigations may be needful, so that proper medications can be given And the treatment can be done very properly.
Dr Laxmi Chavan-Sawant has added a new answer
Trying To Conceive
9 hours ago
Q. hi,
my LT 10x18mm and RT 18x20mm and ET 6.5 , what if I intercourse after 2 days, can I do intercourse in ovulation day can become a pregent .
on ovulation day if we intercourse can become a pregent..pls advice..
Dr Laxmi Chavan-Sawant
Ayurvedic Gynaecologist
5 hours ago
A. since the follicle size is 18 to 20 mm your ovulation may occur within 24 hours also so if you have intercourse with in that time it will be more effective to get conceived
your endometrial growth is not good enough for conception but still you can just try
Sai Prasanthi R L has added a new answer
Guardian of 0 children
8 hours ago
Q. Hlw dr its my 6th month pregnency can i intimate with my partner
Sai Prasanthi R L
Mom of a 10 yr 2 m old boy
7 hours ago
A. Hello dear! If your pregnancy is going on fine without any high risk factors then it’s okay. Still, would advise you to check with your doctor once before going further. Maintain a good personal hygiene routine and a healthy lifestyle
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