Simple, if you want to lose weight you have to reduce your food intake. Not necessarily as easy as that. Weight loss needs to be achieved in a healthy manner to avoid adverse side effects. It is not just a matter of not eating. The chemicals food provides are needed for the body to be able to function correctly –processes such as breathing, thinking and digestion require energy, for example. Reducing the amount and type of food eaten can help achieve weight loss in a healthy manner. Very low-calorie diet shakes (VLCD) can help by providing the right combination of macronutrients – carbohydrate, protein and fats, and micronutrients (vitamins and minerals). Following a VLCD diet program can make it easy to reduce excess weight.
How weight loss occurs
When food intake is reduced the body has to find other forms of energy – glucose in the blood, stored glucose (glycogen), adipose tissue (fat storage) and protein. For fat loss the preferred form of fuel is fat cells.
The importance of protein
Protein is required for many important processes – such as growth and repair of tissue and cells (muscles for example), immunity, hormone messaging and chemical reactions, to name a few. Protein also gives the sensation of feeling full. When reducing food intake this is important.
Carbohydrate
Carbohydrate – breaks down to simple glucose molecules (glycogenesis) and is stored as glycogen. You need glucose (carbohydrates), but when too many carbohydrates are consumed the excess is stored as glycogen – and converted to fat, for long-term storage of energy.
Glucose is the first choice for fuel by the body. In fact, brain cells can only get energy from glucose – this is why you sometimes feel fatigued and vague when sugar levels are low.
Lipids
Fats break down into glycerol and fatty acids (lipolysis). Fatty acids can then be further broken down for energy – or be used to make glucose (gluconeogenesis). Amino acids (proteins) can also use gluconeogenesis to make glucose.
Fat cells reduce in size as they are used for energy but the number of fat cells remain the same, which is why it is easy to fill them up again!
Vitamins and minerals are essential parts of foods and are needed for the body to function normally.
For normal functioning and more so when physically active, the body requires energy!
Very low-calorie diet shakes are a popular, easy and effective way to achieve weight loss beneficial for quick weight loss and maintenance of healthy weight. Obesity and excess weight are health concerns associated with many adverse disorders, such as type 2 diabetes and heart disease.
What is a very low-calorie diet?
A VLCD is a prepared meal which contain all of the nutrients required for safe and effective weight loss, including protein to preserve lean muscle mass while fat stores are reduced. VLCD are usually in the form of a packaged shake or soup and are low in carbohydrate. The value of being low in carbohydrate means the body uses stored glycogen (sugar) and burns fat for energy. The protein content also provides satiety.
Benefits of very low-calorie diet
The primary out-come for consuming less calories is to achieve weight reduction. The secondary benefits include changes in anthropometric results. These can include:
- A reduction in BMI, waist circumference and fat mass
- An improvement in cardio and metabolic processes - blood glucose and insulin, lipoprotein profiles and blood pressure
- Positive lifestyle results – such as improved diet, becoming more physically active, and improved quality of life
Weight loss and improved lifestyle can also result in a reduction medication requirement (as advised by doctor).
Adverse effects of rapid weight loss
Meal replacement plans are an effective tool for weight loss and are beneficial for improving various clinical disorders, but they are not sustainable for long term use. Therefore, education on diet – what to eat and how much is an important factor in being able to sustain a healthy weight.
Fast weight loss programmes may increase the risk of developing gallstones
Cholecystitis (inflammation of the gall bladder). Being obese or over-weight can often mean higher levels of cholesterol in bile – which can cause gallstones. In some cases, the gall bladder may be enlarged or not functioning well. Fasting or going for long periods of time without eating can also cause an increase in cholesterol from the liver into bile. Rapid weight loss can often result in the development of gall stones and prevent the gallbladder from emptying. Gall stones are a particular risk after weight loss surgery.
Symptoms of acute cholecystitis
- Pain – occurring in the abdomen, shoulder, or upper-right abdomen
- Gastrointestinal - bloating, nausea, or vomiting, abdominal cramps
- Chills, fever, or sweating
- Yellow skin and eyes
Please note: People taking medications or with health concerns, such as diabetics, should use VLCD shakes under guidance of their health-care provider. Medication should never be reduced unless under the advice from health-care provider.
Other support for Weight loss
Behavioural programmes provide education to enable a person to understand their own emotional responses and behaviours and ultimately being able to make changes. This is achieved through problem-solving, communication, relaxation and self-awareness.
- Cognitive-behavioral therapy weight loss (CBTWL) helps with weight loss and control by improving psychological responses such as increasing cognitive restraint and reducing emotional and binge eating.
Depression. Emotional eating is a mechanism associated with depression and the development of obesity. Getting support for depression may be needed to help with healthy eating.
Insufficient sleep may be associated with weight gain. If insomnia or restless sleep is causing concern employing good sleep hygiene practices may help.
Intermittent energy restriction
Intermittent energy restriction is an effective method for achieving short-term weight loss in over-weight and obese adults. Intermittent energy restriction is defined as consuming less than 800 kcal on at least one day, but less than six days per week. The benefits of intermitted fasting include:
- a reduction in BMI (Body mass index)
- a significant improvement in glycaemic control and insulin resistance
Change of diet and increased physical activity
For adults with overweight but without any weight-related complications, information and advice on a healthier diet and increase physical activity.
The key to maintaining a healthy weight
- Eat a balanced diet
- Avoid excessive eating (remember those fat cells are waiting to be filled)
- Be physical active
References
- Clinical effectiveness of very-low-energy diets in the management of weight loss: a systematic review and meta-analysis of randomized controlled trials https://pubmed.ncbi.nlm.nih.gov/26775902/
- Current Perspectives on the Role of Very-Low-Energy Diets in the Treatment of Obesity and Type 2 Diabetes in Youth https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7822089/
- Comparison of Very Low Energy Diet Products Available in Australia and How to Tailor Them to Optimise Protein Content for Younger and Older Adult Men and Women https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5041072/
- https://www.mayoclinic.org/diseases-conditions/cholecystitis/symptoms-causes/syc-20364867
- Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/29419624/
- The Effectiveness of Intermittent Fasting to Reduce Body Mass Index and Glucose Metabolism: A Systematic Review and Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/31601019/
- https://www.niddk.nih.gov/health-information/digestive-diseases/gallstones/dieting
- The role of leptin and ghrelin in the regulation of food intake and body weight in humans: a review https://pubmed.ncbi.nlm.nih.gov/17212793/
- Impact of cognitive-behavioral interventions on weight loss and psychological outcomes: A meta-analysis https://pubmed.ncbi.nlm.nih.gov/29698017/
- https://www.appliedbehavioranalysisedu.org/what-is-cognitive-behavioral-intervention-in-the-context-of-applied-behavior-analysis/
- https://www.sciencedirect.com/topics/psychology/cognitive-behavioral-intervention
- Depression, emotional eating and long-term weight changes: a population-based prospective study https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-019-0791-8
- Diet and exercise in management of obesity and overweight https://pubmed.ncbi.nlm.nih.gov/24251706/
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