800	calorie	hcg	diet	plan	pdf
  Media	Platforms	Design	TeamFor	any	dieter,	calorie	counting	is	an	all-too-familiar	concept.	Basic	science	shows	that	if	you	consume	fewer	calories	than	you	expend,	you’ll	lose	weight.	It’s	that	easy,	right?	Unfortunately	science	isn’t	always	that	cut	and	dry,	and	two	recent	studies	have	dieters	(and	us)	scratching	our	heads.A	recent	study	published	in
  The	Journal	of	the	American	Medical	Association	shows	that	counting	carbs	(or	any	other	particular	nutrient)	may	have	nothing	to	do	with	weight	loss.	A	group	from	Pennington	Biomedical	Research	Center	in	Baton	Rouge,	LA,	tested	this	theory	by	dividing	25	relatively	healthy	men	and	women	into	three	high-calorie	diet	groups,	each	consuming	more
  than	900	extra	calories	per	day.	However,	each	group	consumed	a	different	amount	of	protein,	with	some	participants	consuming	5%	of	calories	from	protein,	the	second	group	consuming	15%,	and	the	third	group	consuming	25%.Unsurprisingly,	all	three	groups	gained	weight,	with	the	low	protein	diet	group	gaining	the	least	(but	also	losing	muscle
  mass).	Other	results	prove	to	be	more	interesting,	though.	“The	fat	gain	in	all	subjects	was	essentially	the	same,	stored	in	the	same	amount	in	each	subject,”	says	George	Bray,	MD,	and	lead	author	of	the	study.	Even	though	amounts	of	protein	varied,	and	participants	in	different	groups	showed	various	energy	expenditures,	everyone	packed	on	the
  pudge	at	roughly	the	same	rate.	“Calories	count,”	says	Bray.	“Calories	alone	accounted	for	increased	body	fat	in	our	subjects.	Protein	had	no	influence	on	fat	storage.”	Even	with	different	amounts	of	nutrients,	eating	more	calories	was	the	main	cause	of	weight	gain	in	the	subjects.But	before	you	portion	out	the	perfect	caloric	amount	of	cheese,	bread,
  and	chocolate,	you	may	want	to	consider	the	types	of	food	you’re	eating,	too.In	summer	2010,	The	New	England	Journal	of	Medicine	published	an	equally	controversial	study	showing	that	where	our	calories	come	from	is	just	as	important	as	the	calories	themselves.	This	study	followed	more	than	120,000	men	and	women	in	4-year	intervals	over	a
  period	of	anywhere	from	12	to	20	years.	Through	questionnaires,	researchers	examined	the	relationship	between	lifestyle	factors	and	weight	fluctuations.The	average	participant	gained	a	little	more	than	3	pounds	over	a	four-year	period,	but	certain	lifestyle	factors	caused	more	weight	gain.	Unsurprisingly,	regular	exercise	and	eating	high	amounts	of
  fruits,	veggies,	whole	grains,	yogurt,	and	nuts	lead	to	less	weight	gain	and	even	weight	loss,	while	increased	consumption	of	French	fries,	potato	chips,	sugar-sweetened	drinks,	and	refined	grains	lead	to	more	rapid	weight	gain.“This	study	shows	that	conventional	wisdom—to	eat	everything	in	moderation,	eat	fewer	calories	and	avoid	fatty	foods—isn’t
  the	best	approach,”	Dr.	Dariush	Mozaffarian,	lead	author	of	the	study,	said	in	an	interview	with	The	New	York	Times.	“What	you	eat	makes	quite	a	difference.	Just	counting	calories	won’t	matter	much	unless	you	look	at	the	kinds	of	calories	you’re	eating.”So	with	these	two	contradictory	studies,	what’s	a	dieter	to	do?	“You	have	to	keep	in	mind	that
  one	study	doesn’t	give	the	last	word,”	says	Sari	Greaves,	RD,	dietitian	at	Step	Ahead	Weight	Loss	Center	and	spokesperson	for	the	Academy	of	Nutrition	and	Dietetics.	Because	the	studies	are	designed	differently,	it’s	important	not	to	overgeneralize	the	research.	“Weight	loss	is	a	very	personal,”	says	Greaves.	“Age,	gender,	and	someone’s	activity
  level	all	play	a	part	in	how	they	lose	weight.	Though	it’s	helpful	to	have	valid	scientific	studies,	you	have	to	make	sure	you	have	a	personal	dietary	pattern	that	fits	your	lifestyle.”She	explains	that	a	dieter	can	take	away	useful	knowledge	from	both	studies.	“In	the	first	study,	dieters	can	learn	if	they	exceed	their	calories,	they	are	going	to	put	on	fat.
  The	second	study	identifies	possible	reasons	why	they	are	putting	on	weight.”	To	lose	weight,	Greaves	explains,	dieters	need	to	have	a	healthy	calorie	deficit,	daily	physical	activity,	and	a	balanced	diet	with	adequate	amounts	of	carbs,	proteins,	and	fats.	That	means	dieters	need	to	both	limit	calories	and	fill	up	on	nutritious	foods.	The	easiest	way	to	do
  that	is	to	keep	a	food	journal,	tracking	the	foods	you	eat	and	highlighting	any	recurring	diet	problems.	“I	think	the	bottom	line	is	you	have	to	identify	your	own	pitfalls,”	she	says.	“All	studies	show	that	the	key	to	weight	loss	is	finding	the	diet	you’re	most	likely	to	follow.”More	from	Prevention:	20	Delicious	Meals	For	Weight	Loss	New	diets	appear	each
  year	to	tackle	the	global	issue	of	rising	obesity	rates.	The	500-calorie	diet	may	seem	like	a	recent	development,	but	it	has	been	around	in	various	forms	for	many	years.In	this	article,	learn	why	some	people	use	the	500-calorie	diet	and	whether	or	not	it	is	safe.People	on	the	500-calorie	diet	aim	to	eat	only	500	calories	a	day,	which	is	about	a	quarter	of
  the	daily	recommended	intake	for	adults.	The	upper	limit	on	the	diet	is	800	calories	per	day.Diets	such	as	the	500-calorie	diet	are	called	very-low-calorie	diets	(VLCD).	Although	doctors	have	prescribed	VLCDs	for	many	years	to	treat	some	conditions,	eating	so	little	does	come	with	risks.Doctors	may	recommend	the	500-calorie	diet	to	help	people	with
  obesity	who	cannot	have	bariatric	surgery.VLCDs	are	also	useful	before	bariatric	and	laparoscopic	surgery.	Losing	fat	can	reduce	operative	time,	blood	loss,	and	the	risk	of	complications.There	are	many	things	that	a	person	should	consider	before	following	a	500-calorie	diet	without	a	doctor’s	supervision.	These	include	the	following:1.	Chance	of
  nutritional	deficienciesEating	500–800	calories	a	day	may	put	people	at	risk	of	deficiencies.	Specific	groups	of	people	may	be	at	higher	risk.	Older	adults,	in	particular,	may	be	at	risk	as	they	are	more	like	to	have	reduced	nutrient	absorption	from	the	small	intestine.2.	Possibility	of	gallstonesA	person	may	have	an	increased	risk	of	gallstones	while	on
  the	500-calorie	diet.Gallstones	form	in	the	gallbladder.	They	can	block	the	bile	duct	and	cause	abdominal	pain.The	following	factors	increase	a	person’s	risk	of	gallstones:fasting	for	extended	periodsobesityquick	weight	losspre-existing	gallstonesrepeatedly	losing	and	gaining	weightPrevious	studies	found	that	VLCDs	with	a	higher	fat	intake	may	help
  prevent	the	formation	of	gallstones.Eating	foods	high	in	fiber	and	reducing	consumption	of	refined	carbohydrates	and	sugar	can	also	help	prevent	gallstones.3.	Lack	of	healthful	fatsShare	on	PinterestAvocados	are	high	in	calories.Of	the	three	macronutrients,	which	are	fat,	protein,	and	carbohydrates,	fat	is	the	highest	in	calories.Because	fats	contain
  many	calories,	it	is	difficult	to	eat	enough	of	them	while	on	a	500-calorie	diet.	Unsaturated	fats,	such	as	those	in	salmon	and	avocado,	are	highly	beneficial	to	the	body.A	low-fat	diet	also	increases	the	risk	of	deficiencies	of	fat-soluble	vitamins,	such	as	vitamin	E,	and	poor	absorption	of	antioxidants.4.	Doctor	supervision	is	necessaryA	poor	variety	of
  foods	and	the	risk	of	nutritional	deficiencies	can	make	a	500-calorie	diet	dangerous.It	is	essential	for	people	to	get	supervision	from	a	doctor	and	a	dietitian	before	embarking	on	this	diet.5.	Meal	replacements	are	not	a	long-term	solutionPeople	sometimes	use	meal	replacements	for	one	or	two	of	their	daily	meals	while	on	a	low-calorie	diet.	Although
  these	can	be	useful,	consuming	them	for	a	prolonged	period	can	be	detrimental	to	a	person’s	health.Vitamins,	minerals,	macronutrients,	and	phytochemicals	all	have	important	interactions	in	the	body	when	a	person	is	eating	whole	foods.	Artificial	foods	cannot	replace	these	vital	interactions.6.	It	can	be	costlyEven	though	a	person	on	the	500-calorie
  diet	is	eating	less,	the	cost	per	pound	of	food	is	higher	than	on	other	diets.The	cost	of	meal	replacement	foods,	such	as	Optifast,	is	often	much	more	than	the	equivalent	amount	of	whole	foods.Most	programs	also	suggest	weekly	consultations	with	the	supervising	doctor.7.	Lifestyle	changes	vs.	a	quick	fixAnyone	trying	a	VLCD	should	take	care	to
  implement	other	healthy	weight	loss	strategies	as	well.	These	may	include	nutrition	counseling	and	physical	activity.Being	on	a	VLCD	does	not	establish	good	health	behaviors,	as	the	diet	is	not	sustainable	over	time.	It	is	a	much	better	idea	to	make	small	but	lasting	changes	that	are	easier	to	maintain.8.	Consider	the	5:2	or	alternate	day	dietShare	on
  PinterestOther	diets	provide	opportunities	to	eat	more	vegetables,	fruits,	and	healthful	fats.Other	low-calorie	diets	include	the	5:2	diet,	time-restricted	feeding,	or	alternate-day	fasting	(ADF).	These	diets	provide	opportunities	for	consuming	higher	quantities	of	vegetables,	fruit,	and	whole	grains,	as	well	as	healthful	fats.On	the	5:2	diet,	a	person	eats	a
  regular	amount	of	healthful	calories	on	5	days	of	the	week,	then	limits	their	calorie	intake	to	500–600	calories	for	2	non-consecutive	days.Time-restricted	feeding	extends	the	nighttime	fast	to	between	12	and	16	hours.	This	means	that	a	person	can	only	eat	during	certain	hours	of	the	day.	For	example,	they	may	fast	during	the	night	and	only	eat
  between	9	a.m.	and	7	p.m.When	a	person	does	ADF,	they	alternate	their	daily	calorie	intake,	eating	500	calories	one	day	and	consuming	a	regular	number	of	healthful	calories	the	next.A	recent	meta-analysis	and	systematic	review	found	that	people	using	ADF	achieved	slightly	higher	fat	loss	than	those	using	VLCD.	They	also	seemed	to	have	a	lower
  risk	of	muscle	loss.ADF	or	the	5:2	diet	can	help	a	person	achieve	the	same	weight	loss	or	health	benefits	as	using	a	500-calorie	diet,	while	also	being	much	easier	to	follow.9.	Muscle	lossLosing	weight	very	quickly	could	put	a	person	at	risk	of	losing	muscle	instead	of	fat.A	decrease	in	muscle	mass	can	negatively	impact	a	person’s	metabolism.	This	is
  an	undesirable	effect	as	it	reduces	a	person’s	ability	to	burn	calories	and	prevent	injury.Building	lean	muscle	while	eating	a	healthful	diet	is	often	a	better	approach	to	sustainable	weight	loss.10.	Missing	out	on	social	eventsEating	out	can	be	difficult	on	a	500-calorie	diet.	Many	restaurants	do	not	reveal	the	total	calorie	count	of	their	meals.Being	on
  the	500-calorie	diet	may	also	cause	anxiety	about	ordering	food	or	eating	with	family	and	friends.11.	Not	suitable	for	people	with	certain	diseasesDoctors	do	not	recommend	VLCD	and	meal	replacement	products	for	people	who	are	overweight	or	have	obesity	with	certain	medical	conditions.People	with	the	following	conditions	should	not	try	the	500-
  calorie	diet	without	a	doctor’s	approval	and	supervision:heart	diseasetype	1	diabetesthyroid	diseasekidney	diseasegoutgallstones12.	Possible	decrease	in	bone	healthThe	long-term	effects	of	a	VLCD	on	bone	health	are	unknown	because	people	do	not	use	the	diet	for	prolonged	periods.However,	a	lack	of	essential	minerals	and	nutrients	can	weaken
  bones	over	time.A	500-calorie	diet	may	be	beneficial	in	the	very	short-term	for	people	with	obesity,	or	as	a	pre-operative	measure.However,	people	just	looking	to	lose	weight	should	try	making	sustainable	diet	and	lifestyle	changes,	such	as	increasing	their	vegetable	intake	in	all	meals.They	may	also	consider	the	5:2	diet,	time-restricted	feeding,	or
  ADF	instead.People	should	not	use	the	500-calorie	diet	for	longer	than	a	doctor	recommends.
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