Low-calorie diets are also referred to as balanced percentage diets.
Due to their minimal detrimental effects, these types of diets are most commonly recommended by nutritionists. In addition to restricting calorie intake, a balanced diet also regulates macronutrient consumption.
From the total number of allotted daily calories, it is recommended that 55% should come from carbohydrates, 15% from protein, and 30% from fats with no more than 10% of total fat coming from saturated forms.
For instance, a recommended 1,200 calorie diet would supply about 660 calories from carbohydrates, 180 from protein, and 360 from fat. Some studies suggest that increased consumption of protein can help ease hunger pains associated with reduced caloric intake by increasing the feeling of satiety.
Calorie restriction in this way has many long-term benefits. After reaching the desired body weight, the calories consumed per day may be increased gradually, without exceeding 2,000 net (i.e. derived by subtracting calories burned by physical activity from calories consumed).
Combined with increased physical activity, low-calorie diets are thought to be most effective long-term, unlike crash diets, which can achieve short-term results, at best. Physical activity could greatly enhance the efficiency of a diet. The healthiest weight loss regimen, therefore, is one that consists of a balanced diet and moderate physical activity.
Weight gain has been associated with excessive consumption of fats, (added) sugars, refined carbohydrates in general, and alcohol consumption.
Depression, stress or boredom may also contribute to weight increase and in these cases, individuals are advised to seek medical help.
A 2010 study found that dieters who got a full night’s sleep lost more than twice as much fat as sleep-deprived dieters.
Though hypothesized that supplementation of vitamin D may help, studies do not support this.
The majority of dieters regain weight over the long term.
According to the Dietary Guidelines for Americans those who achieve and manage a healthy weight do so most successfully by being careful to consume just enough calories to meet their needs, and being physically active.
According to the U.S. Food and Drug Administration (FDA), healthy individuals seeking to maintain their weight should consume 2,000 calories (8.4 MJ) per day.
Source: Nedeltcheva, AV; Kilkus, JM; Imperial, J; Schoeller, DA; Penev, PD (2010)., Harmon, Katherine (4 October 2010)., Pathak, K.; Soares, M. J.; Calton, E. K.; Zhao, Y.; Hallett, J. (2014-06-01). “Vitamin D supplementation and body weight status: a systematic review and meta-analysis of randomized controlled trials”, Sumithran, Priya; Proietto, Joseph (2013). “The defence of body weight: A physiological basis for weight regain after weight loss”. Clinical Science., Dietary Guidelines 2015-2020. Retrieved 2 May 2016., http://www.webmd.com/diet/guide/high-protein-diet-weight-loss, Wikipedia