Staying Satisfied While Completing a VLCD

By Amelia Kranz – Accredited Practising Dietitian

A very low calorie diet, commonly referred to as a VLCD, is required in many cases to prepare for a weight loss procedure. Typically this involves the use of formulated meal replacement products to replace all main meals, plus an allowance of low-starch vegetables to make up a total of ~800 calories daily.  

The goal of a VLCD is to restrict energy and carbohydrate intake to stimulate mild ketosis (fat burning), resulting in weight loss. When you lower the number of calories and volume of food consumed, it’s normal to feel hungrier. We know it can be challenging to stick to a restricted diet, but rest assured the initial surge in appetite tends to settle after 3-4 days. Read on for some practical tips to manage your hunger while completing a VLCD.  

1.Enjoy plenty of low-starch vegetables  

The BMI Clinic recommends consuming at least 2 cups and up to 6 cups of low-starch and green vegetables daily during a VLCD. Veggies are fibre-rich and provide bulk to the diet to help you feel fuller, whilst also supporting regular bowel habits. Try adding a side salad to your meal replacement and snacking on vegetable sticks in between meals. 

2. Stay hydrated  

Regularly sip on low-calorie fluids such as water (choose this as your main drink), sparkling water, herbal tea and black coffee. Sometimes thirst is confused for hunger, plus staying hydrated helps you feel energised and flushes waste products from the body as you begin to lose weight. Aim for 2L fluids daily.  

3. Adjust your exercise routine  

Being moderately active is encouraged and may help with weight reduction before a procedure. However, high intensity exercise will use up lots of energy and make you hungrier, so you’ll probably want to modify your usual workout plan if you’re very active.  

4. Resist the temptation of sugary/ carb-dense foods  

The desire for quick-energy foods like a chocolate bar or biscuits is common, especially when you feel a bit fatigued during the first few days of a VLCD. It’s important that you persevere with the diet plan and not give in to the urge, as having additional carbohydrates will delay ketosis and only make your sweet cravings worse.  

Remember a VLCD is not intended to be a long-term solution for weight management, and you’ll usually only follow the diet for 2-4 weeks at a time. For optimal safety and efficacy, you should complete a VLCD under the guidance of a dietitian or medical professional.