Drastic Caloric Reduction: Navigating the Dangers of Cutting Calories Too Low
The concept of a "caloric deficit" is often emphasised as a fundamental principle for weight loss. And YES for weight loss you will need to create a calorie deficit to indeed get results but proceed with caution as contrary to what you might think the extreme slashing of calories too low can lead to a whole host of adverse effects on the body. I’m going to shed some light on this because it is so important to get this right and the are dangers associated with excessively low-calorie diets and the negative impact they can have on overall well-being.
Someone asked me this question a few weeks ago “I starve myself for a whole week, do some exercise and when I jump on the scales it shows the same weight”
My response
“Your first mistake is starving yourself. Foe effective weight loss you should be starving yourself and here’s why”
Starving yourself is not sustainable long term.
Starving yourself can lead to nutritional deficiencies which can affect bodily functions
Starving yourself can lead to muscle loss and not necessarily fat loss
Starving yourself for prolonged period will lead to the slowing of your metabolism thus reducing the natural calories your body burns.
Starving yourself will eventually lead to tiredness and fatigue
Starving yourself will also lead to poor mental health, you may become irritable and potentially suffer with mood swings.
A quick explanation…
Metabolic Slowdown:
Before I explain metabolic slow down it is first important to understand what your metabolism is and how it works. Your metabolism is like your body's engine. It has two jobs:
Break things down (Catabolism) - Just like a car burns fuel for energy, your body breaks down food to get energy. This gives you the power to do everything from walking to thinking.
Build things up (Anabolism) - Imagine your body is like a builder. It uses energy to make things your body needs, like repairing tissues or growing muscles.
Metabolic Rate is how fast your engine works:
Some people have a faster engine (higher metabolic rate), so they burn more energy.
Others have a slower engine (lower metabolic rate), so they burn less energy.
Keep your engine healthy:
Eating good food and staying active keeps your engine running well.
If you take care of your engine, it helps you stay a healthy weight and have energy for all the things you love to do!
One of the body's innate survival mechanisms is to adapt to a reduced calorie intake by slowing down the metabolism. Drastically cutting calories signals to the body that resources are scarce, this automatically prompts your body to conserve energy. As a result, the basal metabolic rate (BMR) decreases, making it increasingly challenging and difficult to sustain weight loss in the long run. In extreme cases some of the body’s natural processes can also stop in a bid to conserve energy, for women this can sometimes be the loss of your monthly cycle.
Loss of Lean Muscle Mass:
Insufficient caloric intake, especially when coupled with inadequate protein consumption, puts the body at risk of breaking down muscle tissue for energy. This loss of lean muscle mass not only compromises strength and physical performance but also hinders the body's ability to burn calories efficiently, as muscles are metabolically active tissues.
Nutrient Deficiencies:
Severely restricting calories often leads to a limited variety of foods, potentially causing nutrient deficiencies. Essential vitamins, minerals, and other micronutrients play crucial roles in maintaining various bodily functions, and their scarcity can result in fatigue, compromised immune function, and an increased susceptibility to illness.
Hormonal Imbalances:
Low-calorie diets can disrupt the delicate balance of hormones that regulate various bodily processes. In particular, insufficient calorie intake may lead to disruptions in the production of hormones such as cortisol, thyroid hormones, and sex hormones. Hormonal imbalances can manifest as irregular menstrual cycles (or loss of cycle) in women, diminished libido, and disruptions in mood and energy levels.
Impaired Cognitive Function:
The brain relies on a steady supply of energy in the form of glucose to function optimally. Extreme caloric restriction deprives the brain of this essential fuel, leading to cognitive impairments such as difficulty concentrating, memory issues, and a decline in overall mental acuity.
Increased Risk of Eating Disorders:
Prolonged adherence to very low-calorie diets may contribute to the development of disordered eating patterns and even eating disorders. The psychological stress associated with constant food restriction can lead to a negative relationship with food, fostering unhealthy behaviors and attitudes towards eating.
Conclusion:
While creating a moderate calorie deficit is a key element of successful weight management, the dangers of cutting calories too low cannot be ignored. Striking a balance between achieving weight loss goals and maintaining overall health is paramount. A sustainable approach that prioritises nutrient-dense foods, supports metabolic health, and incorporates regular physical activity is essential for long-term well-being. Before making any significant dietary changes, consulting with a healthcare professional or a registered dietitian is advised to ensure a safe and effective journey towards a healthier lifestyle.
If you’re struggling with your nutrition and training, if you’re not seeing the results your looking for why not get in touch, often people waste a significant amount of time on trial and error with still no success, cut out the time wasting and lets get results.
