A low calorie diet often has a structured eating plan that restricts your daily caloric intake – commonly for weight loss. Following a low calorie diet typically means you consume around 1,200 to 1,500 calories per day. This diet might create a calorie deficit that might lead to weight loss. 

Your new favorite diet might be doing great things for your waistline. Adversely, it may not be healthy for your teeth and gums. Note that your low calorie diet could cause problems for your oral health in the future.

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A low-calorie diet can be a practical option, but it requires a lot of discipline to work and stay safe. Ideally, you should seek help from your doctor or dietitian to not overly restrict your calories. Because when on a low calorie diet, you may miss out on essential nutrients.

What Is A Low Calorie Diet?

A low-calorie diet typically means between taking 1,000 to 1,500 calories People often use this method to promote weight loss. It should be followed with guidance from your doctor to ensure all nutritional needs are met. Experts emphasize it is not appropriate for everyone, especially athletes and breastfeeding women.”

Low Calorie Diets and Oral Health

Low Calorie Diets are Bad for Teeth and Gums

A low calorie diet is a diet low in fat that affects calcium levels. If your body lacks Vitamin D your bones and teeth will not absorb the calcium they need. All these nutrients are only possible when you eat a diet that contains fats and carbohydrates. 

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Get some sunshine and also add some healthy fats to your diet. If you do not get enough sunshine and calcium, your bones and teeth will break down. Moreover, fat produces dopamine that improves your mood. Additionally, if you are stressed and depressed, you could be prone to tooth grinding. The condition could be an issue worsening the TMJ pain.

Keto is Not Always Good For Your Breadth

Carbohydrate diets work, but they will make your breath smell like rotten food or acetone. You are in ketosis if your breath smells quite similar to nail polish remover. It means your body is using ketones to burn fat and not carbs.

If such a condition arises, the best option is to drink more water or chew on mint or parsley. Additionally, you can add some healthy carbohydrates to your low calorie diet. Overloading on ketones could cause blood acidity, thus causing burn muscle, not fat. This can cause over tiredness and even damage your heart.

Fruit Diets and Fruit Detoxes Weaken Teeth and Gums

Munching on fruit throughout your waking hours will do wonders for the number on the scale. Meaning your weight will not reduce. It is neither good for your teeth. Note that limiting meals to fruits and vegetables could lead to malnutrition.

Additionally, the high sugar and acid levels in citrus fruits damage the teeth enamel, leaving you susceptible to tooth decay and gum disease. Instead of just fruit, add high proteins to your diet or become a vegetarian.

Low Calorie Dieting is Risky for Teeth and Gums

Cutting your daily calorie count down would surely help with weight loss. But it would deplete your body with essential minerals and vitamins. If your body is not getting the nutrients you need, you will soon become malnourished. The process will slowly weaken your jawbone and the enamel on your teeth.

A lack of nutrition over a period will affect your gums, making them soft and vulnerable to gingivitis and the more serious periodontal disease. 

What Can You Eat as Part of a Low Calorie Diet?

While there is no one official low-calorie diet. But nutrition experts say that you should choose healthy, whole foods naturally low in calories for a sustainable eating plan. You have the freedom to consume your calories whenever it works for you, but you may find that it is easier to stick with a low-calorie plan when you spread your intake for a day.

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You must be very careful of what you eat as it could be interfering with weight loss. To count calories, you need to know how much food you eat at each meal. Proponents of low calorie diets often suggest starting with a measuring cup and kitchen scale to measure all your servings.

At least till the time, you feel comfortable estimating your portions visually. Also, remember that your beverages might contain calories, so you need to count and measure what you drink.

You can only increase your chances of success if you keep track of all the foods you eat the whole day. Keep your food diary in a notebook or with a calorie counter app. Food trackers or calorie tracker apps keep a daily log of your calories and can also grade your diet for nutritional value. Using them regularly can benefit you in several ways.

Low Calorie Foods You Should Try  

You can find all kinds of low-calorie diet foods on your grocery store shelves. You can quickly tell by the bright shiny labels whether the product is low in calories, low-fat, sugar-free, and worth many points.

All the calorie values and nutrition information have been confirmed and verified with the US Department of Agriculture’s FoodData Central database.

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You want to watch your weight and at the same time eat foods that taste good. But never sacrifice good nutrition while you are watching your waistline. These whole foods are versatile, nutritious, and super low in calories. Therefore, you do not need to settle for specific meals to control your diet. 

1 Kale Leaves

Kale leaves are incredibly nutritious. It is high in most vitamins and minerals, including calcium and Vitamin C. It is also an excellent source of fiber and contains beneficial antioxidants. Therefore, it is no wonder kale is included on almost every list of superfoods. One cup of raw chopped kale has as little as 7.8 calories, perfect for your salad. 

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2 Arugula

Arugula is another green leafy vegetable high in several vitamins and minerals, including beta-carotene, folate, vitamin C, vitamin K, and magnesium. Interestingly, two cups of arugula only have 10 calories, so it makes a perfect base for your salad topped with nuts, fresh fruits, and a light dressing. 

3 Carrots

Carrots are suitable for any healthy diet because of their mild taste and versatility. You can serve them as a side dish or raw as a snack or appetizer. Carrots are high in vitamins A and C. They also provide calcium, potassium,  magnesium, phosphorus, vitamin E, folate, and vitamin K. One cup of carrots has about 50 calories.

4 Broccoli

Broccoli, a member of the cruciferous family, is high in fiber and low in calories. Broccoli is exceptionally high in vitamin A, vitamin C,  calcium, manganese, and potassium. It is also high in fiber (fiber foods) and totally low-cal. One cup of chopped broccoli contains 31 calories, so you can include it in your diet plan.

5 Spinach

You can serve spinach as a healthy side dish or use it as the base for a salad. Spinach is rich in iron and several vitamins. One cup of raw spinach leaves has only 7 calories, and a cup of cooked spinach has only about 65 calories.

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6 Green Beans

Beans are green in color and provide all the nutrients you might need. Of course, they are also low in calories. One cup of cooked green beans has only 44 calories and is perfect for your low calorie diet.

7 Chicken Breast

Lean chicken breast meat without any skin is an excellent source of protein. It provides niacin, selenium, and vitamin B-12. One 3-ounce portion of chicken meat has about 100 calories before cooking it. You can keep your chicken low calorie by combining it with other healthy ingredients. 

Are Low Calorie Diet Safe?

Therefore, talk to your doctor about a healthy, low-calorie diet that would not be bad for teeth and gums. Remember that low calorie foods are not OK for everyone. Also, discuss with your dentist what all food to include in your diet plan.

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If your BMI is more than 30, very low calorie diets are generally safe, but when you use them under proper medical supervision. For people who are overweight but not obese with a BMI of 27 to 30, very low calorie diets should be taken under medical supervision. Also, note that low calorie diets are not recommended for pregnant or breastfeeding women

Note that cutting out calories will help you lose weight. Consequently, reducing your intake of nutritious food will deplete your body of much-needed nutrients that feed your teeth and gums. Additionally, malnutrition can soften your enamel and cause problems for your gum tissue. If this scenario occurs, you may lose your teeth.

Dieting and trying all kinds of low calorie diets can cause problems for your teeth and gums. Hence, choosing the right kind of diet will shrink your waistline and keep your teeth and gums healthy.