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Very Low Calorie Diet Plan

  • Author: Dr. Tamanna Chowdhury
  • Category: Food & Diet
  • Last Update: 15/01/2024 at 10:15 AM
Very Low Calorie Diet Plan

Table of content

Discover the transformative power of a Very Low-Calorie Diet Plan. In pursuit of healthier living, understanding the ins and outs of this approach is essential. Uncover the 'why' behind adopting such a diet, explore effective plans, and gain expert-backed tips to ensure a successful journey. Explore how this method could potentially reshape your relationship with food and pave the way for a more balanced lifestyle.

1. What is the Very Low-Calorie Diet Plan?

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A very Low-Calorie Diet does not mean being low in nutrients and vitamins. One must stick to low-calorie but nutrient-rich foods having sufficient vitamins to support disease-free health and weight loss goals. A specific example of a VLCD plan could be a 700-calorie diet.

A nutrient is a substance used by an organism to survive, grow, and reproduce. The requirement for dietary nutrient intake applies to all plants and animals. And the sources of vitamins are plants and animals. The health benefits of vitamins include their ability to prevent and treat various diseases, Such as

  1. Heart problems.
  2. High blood pressure.
  3. High cholesterol level in addition to the eye.
  4. And skin disorders.

Most vitamins facilitate many of the body’s mechanisms and functions, whereas calories are units of energy contained in foods, such as protein and carbohydrate fat.

The human body burns calories to remain healthy and fit. When one takes more calories than needed, the problem crops up in terms of boosting obesity. When it becomes essential to shed excess body fat by burning unnecessary calories and, at the same time, shift to short-calorie diets, more importantly, vegetables and avoid high-calorie foods like red meat and junk foods, and unhealthy soft drinks like Coke, 7-up, and Sprite, etc.

2. Why a Very Low-Calorie Diet?

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Obesity is a global problem. The Australian Institute of Health and Statistics states that globally, 70.8% of men are now obese (as compared to 56.3% of women). The risks of obesity are many. It invites early death by breeding severe health problems like

  1. Heart disease
  2. High blood pressure
  3. Diabetes
  4. High cholesterol level, etc.

To fight obesity, one must take regular physical workouts and consume low-calorie food. Most men and women treat physical exercise as a great botheration. Either because they feel reluctant or they have the least time to spend on account of being overburdened with their job and home responsibilities.

Therefore, for effective weight loss, one must burn more calories than one takes in a day. The implication is that the wider the gap (excess of burning calories over intake), the quicker will be healthy weight loss. Veritably, tweaking a deficient calorie diet can help fat-burning rather than fat accumulation.

3. List of some very low-calorie diet plan

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The foods that are listed below will meet the loss weight goal. For this purpose, one does not necessarily need to starve or consume less. Instead, one can eat more to satisfy his hunger, which will add little calories to his daily food menu.

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3.1.1) Watercress (4 calories per cup).

One needs this very low-calorie veggie in the diet. A study by the Centers for Disease Control and Prevention reveals watercress as one of the most nutrient-dense veggies. Those tiny green leaves provide plenty of nutrients. Like other cruciferous vegetables, watercress also contains plenty of antioxidants (it is the first line of defense against damage to healthy cells) power.

3.1.2) Arugula (5 calories per cup).

Adding peppery green can make a Salad or a sandwich having reduced calories, but sufficient vitamin k (it fights blood clotting and promotes bone health). Similar to other leafy greens, arugula can also be considered an antioxidant powerhouse. One can also search for other shallow-calorie tender greens, such as spinach to support a very low-calorie diet.

3.1.3) Celery (6 calories per stalk).

It is exceptionally fit to fill the stomach without adding any significant calories. In exchange for a negligible amount of calories, one gets a healthy amount of vitamin k and nutrients associated with a lower risk of death caused by severe health problems like heart disease.

3.1.4) Bok Choy (9 calories per 5 leaves).

This Asian calorie-controlled diet belongs to the cruciferous vegetable family. Additionally, it is nutrient-rich having plenty of vitamins—C (It protects against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling) and vitamin—A (it is found in both plants and animal sources. It is suitable for healthy eyes and the overall growth and development of healthy teeth and skin. Besides, it enables the heart, kidneys, lungs, and other organs to function correctly). It is also a disease-thwarting antioxidant and has a milder flavor than many other dark leafy greens to appease a frequent consumer.

3.1.5) Radish (17 calories per cup).

Delivering tempered peppery heat and great textures of radish to dishes might be scanty when measured in terms of calories, but the blend supplies the right amount of vitamin C with nutritional abundance.

3.1.6) Zucchini (31 calories per medium size).

When it comes to squashing’ only a few of the calories are added to the diet. It is a hunger-quelling fiber having vitamin B 6(It is needed for healthy brain development and helps the body to make hormones that influence mood and melatonin, which help to regulate body clocks.). Vitamin—k, potassium (It provides relief from stroke, high blood pressure, heart and kidney disorder, anxiety, and stress. In addition it helps enhance muscle strength, metabolism, water balance, and nervous system), and magnesium (it helps maintain healthy muscle and nerve function, keeps heart rhythm steady and supports robust bone strength. It also regulates blood sugar and promotes healthy blood pressure)

3.1.7) Cucumber (22 calories per half cucumber).

Its water content is 95% which is one of the lowest calorie options among food products. The high water content keeps one well hydrated and feeling full.

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3.2.1) Plum (30 calories per plum)

This is an antioxidant. And low-calorie fruit. The inherent sweetness in the fruit causes no repercussions on health.

3.2.2) Grapefruit (37 calories per half grapefruit)

It is the most suitable fruit to keep sugar calories in check. Like other citrus fruit, it is rich in vitamin C. The University of Arizona (Tucson) researchers determined that daily intake can help lower waist circumference, reduce high blood pressure and cholesterol level, making it a low-calorie health-friendly fruit diet.

3.2.3) Strawberries (49 calories per cup)

It is not only a very low-calorie diet but also a fiber high in heavy fighting and additionally, supplies plenty of vitamins C. Various studies suggest that a higher intake of vitamin C makes breathing easier during exercise. In the Journal of Nutritional Biochemistry Study, 2014, it was recommended that eating plenty of this fruit can help keep coronary woes at bay by improving blood cholesterol levels.

3.2.4) Honeydew melon (61 calories per cup)

The sweet juicy flesh of this fruit contains few calories, but plenty of vitamins C, and heart-protective potassium. It can be significantly added to yogurt, Salad, baby spinach, halved tomatoes, crumbled cheese, and toasted almonds.

3.2.5) Blackberries (62 calories per cup)

The fruit is not only light in calories, but also rich in fibers. Consuming a few cups of blackberries will drive away hunger without significantly adding to the calories. By slowing down digestion, it will delay appetite and shed excess body fat.

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3.3.1) Bulgur (76 calories per ½ cup cooked)

It Is made from whole grain wheat that is boiled, dried, and then cracked. The high amount of fiber in quickly cooked Bulgar can help prevent blood sugar.

3.3.2) Soba noodles (113 calories per cup cooked)

It contains about 50% fewer starchy calories than whole-wheat spaghetti of equal amount. This Japanese-style noodle, gleaned from gluten-free buckwheat, is very conducive to good health.

3.3.3) Teff (128 calories per ½ cup)

This Ethiopian staple is a very low-calorie diet compared to other whole grains like brown rice and quinoa. The teff grain is mostly the bran and germ, which is the most nutritious. It has a wide range of nutrients, including fiber, magnesium, calcium, and phosphorous. Our body needs calcium to build and maintain strong bones. Some studies suggest that calcium with vitamin—D (Vit--D makes healthy bones and regulates phosphorus and calcium level in the blood), beyond developing bone health, protects against cancer, diabetes, and high blood pressure.  Phosphorous, on the other hand, helps maintain healthy bones. It detoxifies the body through urination and excretion and improves digestion and is suitable for dental health.

3.3.4) Wheat bran (31 calories per ¼ cup)

The flaky wheat bran can easily be added to a very low-calorie diet. But it is rich in nutrients and magnesium. Only ¼ cup with 6 grams of wheat bran can make the stomach full and the body slim.

3.3.5) Popcorn (31 calories per cup)

Popcorn of full size can fill up satisfying stomach hunger, which delivers fewer calories as compared to most snack foods.

3.3.6) Plain rice cake (35 calories per cake)

When someone craves something crunchy, rice cake can satisfy the need without significantly adding to calories.

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3.4.1) Turkey breast deli meat (72 calories per 3 ounces)

Made of sliced lean meat, the sandwich with low calories is one of the best lunch options for reducing excess body fat.

3.4.2) Turkey legs (91 calories per 3 ounces)

Poultry, for example, is a low-calorie diet. The flesh of 3 ounces has only 16 grams of protein. It serves to keep muscle growth going in full swing.

3.4.3) Chicken breast (92 calories per 3 ounces)

It is low in calories, but rich in protein that is necessary for building strong muscles. It must be boneless and skinless chicken breast to act as a very low-calorie diet.

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3.5.1) Liquid egg white (25 calories per 3 tablespoonfuls)

If one looks for pure low-calorie protein, then liquid egg white is the best choice which is inherently rich in amino acid necessary for building healthy muscle.

3.5.2) Skim milk (83 calories per cup)

It contains bone-building calcium, vitamin D, phosphorous less fatty calories.

3.5.3) Plain non-fat yogurt (137 calories per cup)

It is a stellar way to add quality protein and beneficial bacteria (called probiotics), needed especially for the digestive system. It is an essential daily food menu without adding any significant calories.

4. Tips: Very low-calorie diet supports

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  • Effective weight loss
  • Sound health and stress less mind
  • Longevity
  • Active professional life

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Author: Dr. Tamanna Chowdhury

Dietetics & Nutrition

Dr. Tamanna Chowdhury is an experienced nutritionist with a diverse educational background. She holds an MSC and BSC (Hons.) in Food & Nutrition from the University of Dhaka and is pursuing an MPH in Hospital Management from NSU.


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