Does under eating actually make you lose or gain weight? Well people think that if you eat less, you will lose more weight. In theory that is correct, but the science says if your calories are too low it will slow your metabolism making it difficult to lose weight.
If you are a woman and your calories are lower than 1,200 calories per day and if you are a man and your calories are lower than 1,500 calories per day. Then it will slow your metabolism and make you lose muscle.
Eating too few calories can make you gain weight. I have personally had so many female clients before I collaborated with them, who said I have no idea why I can’t lose weight as I don’t eat much food. And my response would be that is your problem. You are not eating enough food to allow your metabolism to function the right way.
For maintenance purposes according to the Dietary Guidelines for Americans adult women need to consume 1600 to 2400 calories per day to maintain their weight. For adult men, the calorie range is should be between 2000 to 3000 calories per day.
According to the American Council Of Exercise if you achieve a caloric deficit of 500 to 1000 calories per day it would help you achieve those 1 to 2 pounds per week. So, 600 to 800 calorie a day diets are so extreme, unhealthy, and extremely dangerous. And it is counterproductive to long term weight-loss and keeping it off.
Extreme calorie restriction and removing major food groups from that diet causes a lot of nutrient deficiencies. One of those deficiencies is iron deficiency. And the effects of iron deficiency are dizziness, fatigue, inability to focus, forgetting things, etc. Another vitamin deficiency is B-12 deficiency and the effects of that is constipation, diarrhea, memory loss, vision loss, muscle weakness, etc.
Long term undereating can also cause:
- Panic disorders
- Introversion because they cannot enjoy themselves socially with people who are eating food.
According to the National Eating Disorders Association one of the criteria for anorexia is restricting your calorie intake lower than is required to be healthy. The symptom of anorexia is the following:
- Hair Loss
- Low Blood Pressure
- No menstruation cycles
“If you eat enough food in a balanced way incorporating all major food groups, you can manage and lose weight effectively”- Celebrity Fitness & Nutrition Expert Obi Obadike
Other health risks associated with anorexia are osteoporosis, heart problems, kidney issues, muscle loss, impaired metabolism, gastrointestinal issues, etc.
The Bottom Line is eating fewer calories will make you lose muscle mass which negative affects your metabolism. If you eat enough food in a balanced way incorporating all major food groups, you can manage and lose weight effectively.
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