How does low calorie intake affect your body. What are the telltale signs of undereating. Why is proper nutrition crucial for overall health. Can calorie restriction impact fertility.

The Hidden Dangers of Calorie Restriction: Understanding Energy Balance

Maintaining a healthy weight is a delicate balance, especially in today’s world where food is readily available. However, consuming too few calories can be just as detrimental as overeating. Calorie restriction, whether intentional or unintentional, can lead to a myriad of health issues affecting both physical and mental well-being.

Calories are essentially units of energy that our bodies require to function optimally. The number of calories needed for basic bodily functions within a 24-hour period is known as the resting metabolic rate. For most individuals, this rate exceeds 1,000 calories per day. When physical activity is factored in, daily calorie requirements can increase by an additional 1,000 calories or more.

While hormones play a significant role in energy balance, the general principle remains: consuming more calories than needed results in fat storage, while consuming fewer calories than required leads to weight loss. However, severely restricting calorie intake below 1,000 calories daily can have adverse effects on metabolic rate and overall health.

Fatigue and Low Energy Levels: The First Red Flag of Undereating

One of the most noticeable signs of inadequate calorie intake is persistent fatigue and low energy levels. When the body doesn’t receive sufficient energy from food, it struggles to perform even basic functions, leading to a constant state of tiredness.

Studies have shown that calorie restriction particularly affects energy levels in older individuals, whose food intake may decrease due to reduced appetite. Additionally, research on female athletes has revealed that fatigue is common when calorie intake is insufficient to support high levels of physical activity. This is especially prevalent in sports that emphasize thinness, such as gymnastics and figure skating.

Even light physical activities like walking or climbing stairs can become challenging when calorie intake is significantly below the body’s needs. This fatigue is a clear indicator that the body is not receiving adequate nutrition to function optimally.

The Science Behind Energy Depletion

When calorie intake is too low, the body enters a state of energy conservation. It prioritizes essential functions like maintaining heart rate and brain function, while reducing energy allocation to less critical processes. This redistribution of energy resources can lead to a noticeable decrease in physical and mental performance.

Hair Loss: A Surprising Consequence of Nutritional Deficiency

While it’s normal to lose a few strands of hair daily, excessive hair loss can be a sign of nutritional deficiency resulting from inadequate calorie intake. Hair growth requires a complex interplay of nutrients, including protein, biotin, iron, and various vitamins and minerals.

When calorie intake is insufficient, the body prioritizes vital organ function over hair growth. This can lead to noticeable hair thinning or increased hair shedding. It’s important to note that hair loss due to nutritional deficiency is often reversible once proper nutrition is restored.

Key Nutrients for Healthy Hair

• Protein: Essential for hair structure
• Biotin: Supports keratin production
• Iron: Crucial for hair follicle health
• Zinc: Aids in hair tissue growth and repair
• Vitamin C: Enhances iron absorption and collagen production

Constant Hunger: When Your Body Demands More

Feeling hungry all the time is a clear indication that your body is not receiving adequate nutrition. Research has shown that drastic calorie restriction leads to hormonal changes that increase appetite and food cravings.

A study on mice fed a diet with 40% fewer calories than usual revealed significant decreases in appetite-suppressing hormones like leptin and IGF-1, while hunger signals increased markedly. In humans, similar effects have been observed, with calorie restriction causing increased hunger levels in both moderate-weight and overweight individuals.

Moreover, low calorie intake has been linked to increased production of cortisol, a stress hormone associated with hunger and increased belly fat. These hormonal shifts are the body’s way of encouraging food intake to avoid potential starvation.

The Hormonal Interplay of Hunger

Several hormones work in concert to regulate appetite and satiety. Ghrelin, often called the “hunger hormone,” increases before meals and decreases after eating. Leptin, on the other hand, is produced by fat cells and signals fullness to the brain. When calorie intake is too low, this delicate balance is disrupted, leading to persistent hunger signals.

Fertility Challenges: The Reproductive Impact of Undereating

For women, undereating can have significant implications for reproductive health and fertility. The intricate hormonal system controlled by the hypothalamus and pituitary gland in the brain is highly sensitive to changes in calorie intake and body weight.

When calorie intake or body fat percentage drops too low, it can impair the signals that regulate the production of reproductive hormones like estrogen and progesterone. This hormonal imbalance can lead to irregular menstrual cycles, anovulation (lack of ovulation), and difficulties in conceiving.

The Link Between Nutrition and Fertility

1. Adequate calorie intake supports proper hormone production
2. Essential fatty acids are crucial for reproductive health
3. Micronutrients like folic acid and iron play vital roles in fertility
4. Maintaining a healthy body fat percentage supports regular ovulation
5. Balanced nutrition improves overall reproductive function

Compromised Immune Function: The Body’s Defense Under Stress

Chronic undereating can significantly impact the immune system, leaving the body more susceptible to infections and illnesses. Adequate nutrition is crucial for maintaining a robust immune response, and calorie restriction can impair various aspects of immune function.

Research has shown that calorie restriction can lead to decreased production of immune cells, reduced antibody response, and impaired ability to fight off pathogens. This weakened immune system can result in more frequent illnesses and longer recovery times.

Nutrients Essential for Immune Health

• Vitamin C: Supports the production and function of white blood cells
• Vitamin D: Modulates immune responses and reduces inflammation
• Zinc: Crucial for the development and function of immune cells
• Protein: Provides building blocks for antibodies and immune cells
• Probiotics: Support gut health, which is closely linked to immune function

Mood Swings and Irritability: The Emotional Toll of Undereating

Inadequate calorie intake can have a profound impact on mental health and emotional well-being. Many individuals who restrict their calorie intake experience mood swings, irritability, and increased anxiety.

The brain requires a steady supply of glucose to function optimally. When calorie intake is insufficient, blood sugar levels can fluctuate, leading to mood disturbances. Additionally, certain neurotransmitters that regulate mood, such as serotonin, are influenced by nutrient intake.

Studies have shown that severe calorie restriction can lead to increased levels of cortisol, the stress hormone. Elevated cortisol levels are associated with anxiety, depression, and mood swings. Furthermore, the psychological stress of constant hunger and food preoccupation can contribute to irritability and emotional instability.

The Brain-Nutrition Connection

The relationship between nutrition and mental health is complex and multifaceted. Adequate intake of certain nutrients is crucial for maintaining emotional balance:

• Omega-3 fatty acids: Support brain function and may help regulate mood
• B vitamins: Essential for neurotransmitter production
• Magnesium: Plays a role in regulating the stress response
• Tryptophan: A precursor to serotonin, the “feel-good” neurotransmitter
• Complex carbohydrates: Help stabilize blood sugar levels and mood

Disrupted Sleep Patterns: When Hunger Keeps You Awake

Adequate nutrition plays a crucial role in maintaining healthy sleep patterns. Chronic undereating can lead to disrupted sleep, including difficulty falling asleep, frequent waking during the night, and poor sleep quality.

One reason for this sleep disturbance is the body’s natural response to hunger. When calorie intake is insufficient, the body may produce stress hormones and hunger signals that can interfere with the normal sleep-wake cycle. Additionally, nutrient deficiencies resulting from inadequate food intake can affect the production of sleep-regulating hormones like melatonin.

The Sleep-Nutrition Cycle

The relationship between sleep and nutrition is bidirectional. Poor sleep can lead to increased appetite and cravings, while inadequate nutrition can disrupt sleep patterns. This cycle can be particularly challenging for individuals attempting to lose weight through severe calorie restriction.

To promote better sleep while maintaining a balanced diet:

1. Ensure adequate intake of sleep-promoting nutrients like magnesium and tryptophan
2. Avoid large meals close to bedtime
3. Maintain consistent meal times to support circadian rhythms
4. Stay hydrated, but limit fluid intake before bed to prevent nighttime awakenings
5. Consider a small, protein-rich snack before bed if hunger is disrupting sleep

Impaired Cognitive Function: The Brain’s Need for Fuel

The brain is an energy-intensive organ, requiring a constant supply of glucose to function optimally. When calorie intake is insufficient, cognitive function can be significantly impaired. This can manifest as difficulty concentrating, memory problems, and slowed reaction times.

Research has shown that even short-term calorie restriction can lead to decreased performance on cognitive tasks, particularly those involving attention and executive function. In the long term, chronic undereating may contribute to more severe cognitive decline and an increased risk of neurodegenerative disorders.

Nutrients for Optimal Brain Function

While glucose is the brain’s primary fuel source, other nutrients play crucial roles in maintaining cognitive health:

• Omega-3 fatty acids: Support brain structure and function
• Antioxidants: Protect brain cells from oxidative stress
• B vitamins: Essential for neurotransmitter production and energy metabolism
• Iron: Crucial for oxygen transport to the brain
• Choline: Important for memory and cognitive flexibility

Maintaining a balanced diet that includes these nutrients can help support optimal cognitive function and protect against the negative effects of undereating on brain health.

Gastrointestinal Issues: The Gut’s Response to Insufficient Intake

Chronic undereating can lead to a variety of gastrointestinal problems, including constipation, bloating, and slowed digestion. When calorie intake is too low, the body may slow down digestive processes to conserve energy, leading to irregular bowel movements and discomfort.

Additionally, inadequate fiber intake, which often accompanies severe calorie restriction, can exacerbate these issues. Fiber is essential for maintaining healthy gut function and promoting regular bowel movements.

Supporting Digestive Health During Weight Management

To maintain digestive health while managing weight:

1. Ensure adequate fiber intake through fruits, vegetables, and whole grains
2. Stay hydrated to support proper digestion
3. Include probiotic-rich foods to promote a healthy gut microbiome
4. Eat slowly and mindfully to aid digestion
5. Consider smaller, more frequent meals to support steady digestion

By addressing these aspects of nutrition, it’s possible to support digestive health while still working towards weight management goals in a healthy, sustainable manner.

9 Signs That You’re Not Eating Enough

Ever wonder if you’re eating enough? Listen to your body. There are usually physical signs, like constant hunger or irritability, of not eating enough.

Achieving and maintaining a moderate weight can be challenging, especially in a modern society where food is constantly available.

However, not eating enough calories can also be a concern, whether it’s due to intentional food restriction, decreased appetite, or other reasons.

In fact, under-eating on a regular basis can lead to a number of mental, physical, and emotional health issues. Here are nine signs that you’re not eating enough.

1. Low Energy Levels

Calories are units of energy your body uses to function.

When you don’t eat enough calories, you’re likely to feel tired most of the time.

The number of calories needed for these basic functions within a 24-hour period is referred to as your resting metabolic rate.

Most people have a resting metabolic rate higher than 1,000 calories per day. Adding physical activity can increase your daily needs by another 1,000 calories or more.

Although hormones also play a role in energy balance.

Generally, if you take in more calories than needed, you will store most of the excess as fat. If you take in fewer calories than needed, you will lose weight (1).

Restricting intake to fewer than 1,000 calories daily can slow down your metabolic rate and lead to fatigue since you’re not taking in enough calories to support the basic functions that keep you alive.

Eating too little has particularly been linked to low energy levels in older people, whose food intake may decrease due to reduced appetite (2).

Other studies on female athletes have found that fatigue may occur when calorie intake is too low to support a high level of physical activity. This seems to be most common in sports that emphasize thinness, like gymnastics and figure skating (3, 4).

Even light physical activity like walking or taking the stairs may cause you to tire easily if your calorie intake is well below your needs.

Summary:

Eating too few calories can lead to fatigue due to insufficient energy to exercise or perform movement beyond basic functions.

2. Hair Loss

Losing hair can be very distressing.

It’s expected to lose several strands of hair daily. However, if you’re noticing an increased amount of hair accumulating in your hairbrush or shower drain, it may be a sign that you’re not eating enough.

Many nutrients are needed to maintain routine, healthy hair growth.

Inadequate intake of calories, protein, biotin, iron, and other nutrients is a common cause of hair loss (5, 6, 7, 8, 9).

Basically, when you don’t take in enough calories and key nutrients, your body will prioritize the health of your heart, brain, and other organs over hair growth.

Summary:

Hair loss may occur as a result of inadequate intake of calories, protein, and certain vitamins and minerals.

3. Constant Hunger

Being hungry all the time is one of the more obvious signs that you’re not eating enough food.

Studies confirm that appetite and food cravings increase in response to drastic calorie restriction due to changes in levels of hormones that control hunger and fullness (10, 11, 12, 13).

One three-month study followed mice that were fed a diet containing 40% fewer calories than usual.

It found that their levels of appetite-suppressing hormones leptin and IGF-1 decreased and hunger signals increased significantly (10).

In humans, calorie restriction may cause hunger and food cravings in both moderate-weight and overweight individuals.

In a study of 58 adults, consuming a 40%-calorie-restricted diet increased hunger levels by about 18% (11).

What’s more, low calorie intake has been shown to increase the production of cortisol, a stress hormone that has been linked to hunger and increased belly fat (14, 15).

Essentially, if your calorie intake drops too much, your body will send signals that drive you to eat in order to avoid potential starvation.

Summary:

Undereating can cause hormonal shifts that increase hunger in order to compensate for inadequate calorie and nutrient intake.

4. Problems Trying to Get Pregnant

Undereating may interfere with a woman’s ability to become pregnant.

The hypothalamus and pituitary gland located in your brain work together to maintain hormonal balance, including reproductive health.

The hypothalamus receives signals from your body that let it know when hormone levels need to be adjusted.

Based on the signals it receives, the hypothalamus produces hormones that either stimulate or inhibit the production of estrogen, progesterone, and other hormones by your pituitary gland.

Research has shown that this complex system is highly sensitive to changes in calorie intake and weight (13).

When your calorie intake or body fat percentage drops too low, signals may become impaired, leading to changes in the number of hormones released.

Without the proper balance of reproductive hormones, pregnancy cannot take place. The first sign of this is hypothalamic amenorrhea, or having no menstrual period for six months or longer (15).

In an older study, when 36 underweight women with amenorrhea or infertility related to calorie restriction increased their calorie intake and achieved ideal body weight, 90% began menstruating and 73% became pregnant (17).

If you are trying to conceive, make sure to consume a well-balanced, adequate-calorie diet in order to ensure proper hormonal function and healthy pregnancy.

Summary:

Consuming too few calories can disrupt reproductive hormone signals, leading to difficulty getting pregnant.

5. Sleep Issues

Sleep deprivation has been found to lead to insulin resistance and weight gain in dozens of studies (18).

In addition, while overeating may cause sleeping difficulty, it appears that strict dieting can lead to sleep problems as well.

Animal and human research has shown that starvation-level calorie restriction leads to sleep interruptions and a reduction in slow-wave sleep, also known as deep sleep (19).

In one study of 381 college students, restrictive diets and other eating problems were linked to poor sleep quality and low mood (20).

In another small study of 9 young women, four weeks of dieting led to greater difficulty falling asleep and a decrease in the amount of time spent in deep sleep (21).

Feeling as though you are too hungry to fall asleep or waking up hungry are major signs that you’re not getting enough to eat.

Summary:

Undereating has been linked to poor quality sleep, including taking longer to fall asleep and spending less time in deep sleep.

6. Irritability

If little things have begun to set you off, it could be related to not eating enough.

Indeed, irritability was one of several issues experienced by young men who underwent calorie restriction as part of the Minnesota Starvation Experiment during World War II (22).

These men developed moodiness and other symptoms while consuming an average of 1,800 calories per day, which was classified as “semi-starvation” for their own calorie needs. Your own needs may be lower, of course.

A more recent study of 413 college and high school students also found that irritability was associated with dieting and restrictive eating patterns (23).

To keep your mood on an even keel, don’t let your calories drop too low.

Summary:

Prolonged low calorie intake and restrictive eating patterns have been linked to irritability and moodiness.

7. Feeling Cold All the Time

If you constantly feel cold, not eating enough food could be the cause.

Your body needs to burn a certain number of calories in order to create heat and maintain a healthy, comfortable body temperature.

In fact, even mild calorie restriction has been shown to lower core body temperature.

In a six-year controlled study of 72 middle-aged adults, those who consumed an average of 1,769 calories daily had significantly lower body temperatures than the groups who consumed 2,300–2,900 calories, regardless of physical activity (24).

In a separate analysis of the same study, the calorie-restricted group experienced a decrease in T3 thyroid hormone levels, whereas the other groups did not. T3 is a hormone that helps maintain body temperature, among other functions (25).

In another study of 15 obese women, T3 levels decreased by as much as 66% during an eight-week period in which the women consumed only 400 calories per day (26).

Overall, the more severely you slash calories, the colder you’re likely to feel.

Summary:

Consuming too few calories can lead to a decrease in body temperature, which may be due in part to lower levels of T3 thyroid hormone.

8. Constipation

Infrequent bowel movements may be related to inadequate calorie intake.

This isn’t surprising, since consuming very little food will result in less waste in your digestive tract.

Constipation is typically described as having fewer than three bowel movements per week or having small, hard stools that are difficult to pass. This is very common in older people and can be worsened by poor diet (27).

One small study of 18 older adults found that constipation occurred most often in those who didn’t consume enough calories. This was true even if they got plenty of fiber, often considered the most important factor for proper bowel function (28).

Dieting and eating too little food may also cause constipation in younger people due to a slowed metabolic rate.

In a study of 301 college-aged women, the strictest dieters were most likely to have constipation and other digestive problems (29).

If you’re having problems with regularity, it’s important to take a look at the amount of food that you’re eating and evaluate whether you’re getting enough.

Summary:

Strict dieting and under-eating can lead to constipation, partly due to less waste product to form stool and slower movement of food through the digestive tract.

9. Anxiety

Although dieting itself may lead to moodiness, outright anxiety can occur in response to very low calorie intake.

In a large study of more than 2,500 Australian teens, 62% of those who were classified as “extreme dieters” reported high levels of depression and anxiety (30).

Anxiety has also been observed in people who are overweight and eat very low calorie diets.

In a controlled study of 67 people with obesity who ate either 400 or 800 calories per day for one to three months, roughly 20% of people in both groups reported increased anxiety (31).

To minimize anxiety while trying to lose weight, make sure you’re consuming enough calories and eating a healthy diet that includes plenty of fatty fish to ensure you’re getting omega-3 fatty acids, which may help reduce anxiety (32).

Summary:

Very low calorie intake may lead to moodiness, anxiety, and depression in teens and adults.

The Bottom Line

Although overeating increases the risk of developing health problems, under-eating can also be problematic.

This is especially true with severe or chronic calorie restriction. Instead, to lose weight sustainably, make sure to eat at least 1,200 calories per day.

Additionally, be on the lookout for these nine signs that you may need more food than you’re currently taking in.

9 Signs That You’re Not Eating Enough

Ever wonder if you’re eating enough? Listen to your body. There are usually physical signs, like constant hunger or irritability, of not eating enough.

Achieving and maintaining a moderate weight can be challenging, especially in a modern society where food is constantly available.

However, not eating enough calories can also be a concern, whether it’s due to intentional food restriction, decreased appetite, or other reasons.

In fact, under-eating on a regular basis can lead to a number of mental, physical, and emotional health issues. Here are nine signs that you’re not eating enough.

1. Low Energy Levels

Calories are units of energy your body uses to function.

When you don’t eat enough calories, you’re likely to feel tired most of the time.

The number of calories needed for these basic functions within a 24-hour period is referred to as your resting metabolic rate.

Most people have a resting metabolic rate higher than 1,000 calories per day. Adding physical activity can increase your daily needs by another 1,000 calories or more.

Although hormones also play a role in energy balance.

Generally, if you take in more calories than needed, you will store most of the excess as fat. If you take in fewer calories than needed, you will lose weight (1).

Restricting intake to fewer than 1,000 calories daily can slow down your metabolic rate and lead to fatigue since you’re not taking in enough calories to support the basic functions that keep you alive.

Eating too little has particularly been linked to low energy levels in older people, whose food intake may decrease due to reduced appetite (2).

Other studies on female athletes have found that fatigue may occur when calorie intake is too low to support a high level of physical activity. This seems to be most common in sports that emphasize thinness, like gymnastics and figure skating (3, 4).

Even light physical activity like walking or taking the stairs may cause you to tire easily if your calorie intake is well below your needs.

Summary:

Eating too few calories can lead to fatigue due to insufficient energy to exercise or perform movement beyond basic functions.

2. Hair Loss

Losing hair can be very distressing.

It’s expected to lose several strands of hair daily. However, if you’re noticing an increased amount of hair accumulating in your hairbrush or shower drain, it may be a sign that you’re not eating enough.

Many nutrients are needed to maintain routine, healthy hair growth.

Inadequate intake of calories, protein, biotin, iron, and other nutrients is a common cause of hair loss (5, 6, 7, 8, 9).

Basically, when you don’t take in enough calories and key nutrients, your body will prioritize the health of your heart, brain, and other organs over hair growth.

Summary:

Hair loss may occur as a result of inadequate intake of calories, protein, and certain vitamins and minerals.

3. Constant Hunger

Being hungry all the time is one of the more obvious signs that you’re not eating enough food.

Studies confirm that appetite and food cravings increase in response to drastic calorie restriction due to changes in levels of hormones that control hunger and fullness (10, 11, 12, 13).

One three-month study followed mice that were fed a diet containing 40% fewer calories than usual.

It found that their levels of appetite-suppressing hormones leptin and IGF-1 decreased and hunger signals increased significantly (10).

In humans, calorie restriction may cause hunger and food cravings in both moderate-weight and overweight individuals.

In a study of 58 adults, consuming a 40%-calorie-restricted diet increased hunger levels by about 18% (11).

What’s more, low calorie intake has been shown to increase the production of cortisol, a stress hormone that has been linked to hunger and increased belly fat (14, 15).

Essentially, if your calorie intake drops too much, your body will send signals that drive you to eat in order to avoid potential starvation.

Summary:

Undereating can cause hormonal shifts that increase hunger in order to compensate for inadequate calorie and nutrient intake.

4. Problems Trying to Get Pregnant

Undereating may interfere with a woman’s ability to become pregnant.

The hypothalamus and pituitary gland located in your brain work together to maintain hormonal balance, including reproductive health.

The hypothalamus receives signals from your body that let it know when hormone levels need to be adjusted.

Based on the signals it receives, the hypothalamus produces hormones that either stimulate or inhibit the production of estrogen, progesterone, and other hormones by your pituitary gland.

Research has shown that this complex system is highly sensitive to changes in calorie intake and weight (13).

When your calorie intake or body fat percentage drops too low, signals may become impaired, leading to changes in the number of hormones released.

Without the proper balance of reproductive hormones, pregnancy cannot take place. The first sign of this is hypothalamic amenorrhea, or having no menstrual period for six months or longer (15).

In an older study, when 36 underweight women with amenorrhea or infertility related to calorie restriction increased their calorie intake and achieved ideal body weight, 90% began menstruating and 73% became pregnant (17).

If you are trying to conceive, make sure to consume a well-balanced, adequate-calorie diet in order to ensure proper hormonal function and healthy pregnancy.

Summary:

Consuming too few calories can disrupt reproductive hormone signals, leading to difficulty getting pregnant.

5. Sleep Issues

Sleep deprivation has been found to lead to insulin resistance and weight gain in dozens of studies (18).

In addition, while overeating may cause sleeping difficulty, it appears that strict dieting can lead to sleep problems as well.

Animal and human research has shown that starvation-level calorie restriction leads to sleep interruptions and a reduction in slow-wave sleep, also known as deep sleep (19).

In one study of 381 college students, restrictive diets and other eating problems were linked to poor sleep quality and low mood (20).

In another small study of 9 young women, four weeks of dieting led to greater difficulty falling asleep and a decrease in the amount of time spent in deep sleep (21).

Feeling as though you are too hungry to fall asleep or waking up hungry are major signs that you’re not getting enough to eat.

Summary:

Undereating has been linked to poor quality sleep, including taking longer to fall asleep and spending less time in deep sleep.

6. Irritability

If little things have begun to set you off, it could be related to not eating enough.

Indeed, irritability was one of several issues experienced by young men who underwent calorie restriction as part of the Minnesota Starvation Experiment during World War II (22).

These men developed moodiness and other symptoms while consuming an average of 1,800 calories per day, which was classified as “semi-starvation” for their own calorie needs. Your own needs may be lower, of course.

A more recent study of 413 college and high school students also found that irritability was associated with dieting and restrictive eating patterns (23).

To keep your mood on an even keel, don’t let your calories drop too low.

Summary:

Prolonged low calorie intake and restrictive eating patterns have been linked to irritability and moodiness.

7. Feeling Cold All the Time

If you constantly feel cold, not eating enough food could be the cause.

Your body needs to burn a certain number of calories in order to create heat and maintain a healthy, comfortable body temperature.

In fact, even mild calorie restriction has been shown to lower core body temperature.

In a six-year controlled study of 72 middle-aged adults, those who consumed an average of 1,769 calories daily had significantly lower body temperatures than the groups who consumed 2,300–2,900 calories, regardless of physical activity (24).

In a separate analysis of the same study, the calorie-restricted group experienced a decrease in T3 thyroid hormone levels, whereas the other groups did not. T3 is a hormone that helps maintain body temperature, among other functions (25).

In another study of 15 obese women, T3 levels decreased by as much as 66% during an eight-week period in which the women consumed only 400 calories per day (26).

Overall, the more severely you slash calories, the colder you’re likely to feel.

Summary:

Consuming too few calories can lead to a decrease in body temperature, which may be due in part to lower levels of T3 thyroid hormone.

8. Constipation

Infrequent bowel movements may be related to inadequate calorie intake.

This isn’t surprising, since consuming very little food will result in less waste in your digestive tract.

Constipation is typically described as having fewer than three bowel movements per week or having small, hard stools that are difficult to pass. This is very common in older people and can be worsened by poor diet (27).

One small study of 18 older adults found that constipation occurred most often in those who didn’t consume enough calories. This was true even if they got plenty of fiber, often considered the most important factor for proper bowel function (28).

Dieting and eating too little food may also cause constipation in younger people due to a slowed metabolic rate.

In a study of 301 college-aged women, the strictest dieters were most likely to have constipation and other digestive problems (29).

If you’re having problems with regularity, it’s important to take a look at the amount of food that you’re eating and evaluate whether you’re getting enough.

Summary:

Strict dieting and under-eating can lead to constipation, partly due to less waste product to form stool and slower movement of food through the digestive tract.

9. Anxiety

Although dieting itself may lead to moodiness, outright anxiety can occur in response to very low calorie intake.

In a large study of more than 2,500 Australian teens, 62% of those who were classified as “extreme dieters” reported high levels of depression and anxiety (30).

Anxiety has also been observed in people who are overweight and eat very low calorie diets.

In a controlled study of 67 people with obesity who ate either 400 or 800 calories per day for one to three months, roughly 20% of people in both groups reported increased anxiety (31).

To minimize anxiety while trying to lose weight, make sure you’re consuming enough calories and eating a healthy diet that includes plenty of fatty fish to ensure you’re getting omega-3 fatty acids, which may help reduce anxiety (32).

Summary:

Very low calorie intake may lead to moodiness, anxiety, and depression in teens and adults.

The Bottom Line

Although overeating increases the risk of developing health problems, under-eating can also be problematic.

This is especially true with severe or chronic calorie restriction. Instead, to lose weight sustainably, make sure to eat at least 1,200 calories per day.

Additionally, be on the lookout for these nine signs that you may need more food than you’re currently taking in.

How to understand that you are eating too little on a calorie deficit

This translation of the video from trainer Jordan Syatt was included in the top version of The PTDC community, and we hastened to translate it for Zozhnik readers.

Handing over to the expert:

Before we get to the first character on my board, I want to talk about one important question: Is it even possible to eat too few calories? The answer is yes.

I have a separate video about this, in short: yes, you can eat so little that metabolism is disturbed, eating disorders develop and other joys. There’s all sorts of science about it, look.

But now we’re talking about something else – when you eat too little to lose weight . It’s a completely different story. Most people are not malnourished. It is obvious. Look at our world and the obesity pandemic. We were just sold some bullshit called “starvation mode”.

Many people are misled when they say that they are gaining weight because they eat too little. If your weight is increasing and increasing, then you are definitely eating too much .

Many people now think that if there are “too few” calories, the body goes into “starvation mode” and clings to its fat for all its might. And in the end, you even gain. This, my friends, is complete nonsense. That doesn’t happen. Nobody gets fat by eating too little.

Let’s turn to my hieroglyphs.

1. Here we have a down arrow indicating decrease; dumbbell – weight, but not just weight, but the weight of your body; and lightning – that is, very quickly. All together – you are losing weight too fast . So you eat too little.

Back to the intro for a moment: it doesn’t mean you’re not losing fat or you’re in “starvation mode.” And there are plenty of reasons not to try to lose weight too fast.

If the weight drops too quickly, then it is likely:

– you will be very, very hungry,

– the strength will decrease,

– you will lose valuable muscle mass,

and – most importantly – it is an unstable method that gives unstable results.

If you lose weight too quickly, you will not be able to maintain your new weight afterwards. For example, you drastically cut calories, cut out a macronutrient completely, or do something else that you won’t be able to do for the rest of your life. Juice cleanse, detox, keto, whatever. If you can’t imagine yourself doing the same thing in a month, three months, a year or five years, then the results of all this will not linger with you either.

So, how fast is “too fast”? Half a kilo a week or a couple kilos a week?
First, let me tell you about the normal range: from a couple of hundred grams to a kilogram per week . Such is the spread.

If you have a lot of body fat, you can lose a kilo a week. And when you become slimmer, the bill will go to hundreds of grams.

Why shouldn’t you drop more faster? Firstly, you want sustainable results, and secondly, getting rid of unpleasant fat, you do not want to lose your beautiful muscles. So 200-1000 grams per week is a great pace.

If you lose weight faster, losing 1.5 kilos, 2 or more per week, then you are probably consuming too little. Here it is necessary to stipulate that if this is your first or second week of the diet and you have a lot of excess weight, then you can lose 2-3 kilos.

But if you have already started week 4-5-6, and the weight is flying off at the same pace, then it is better to slow down and analyze your nutrition. Will you be able to maintain such a result in the future? Maybe add some calories and lose weight more consistently?

2. The next character looks like a toothy Pacman who wants to swallow something. I was trying to portray the brutal hunger. In general, point 2 – if you are constantly extremely hungry, then obviously you eat too little .

To be clear, when you want to get rid of excess fat, the only way is a calorie deficit. And on a deficit, you will face hunger, this is the norm! Hunger will not only manifest itself, but will intensify. And it sucks. This is why nobody likes diets. But there is a difference between a slight increase in hunger and a constant chronic acute hunger . Which doesn’t leave you alone. Doesn’t let you sleep. Causes pain. You just think about food all the time.

I repeat: if you can’t stand the methods, you won’t keep the results either. Many people think that for weight loss you need to eat very little – 800, 1000, 1200 kcal – otherwise you will not achieve anything. This is not true . If you consume only 800-1200 kcal, then hunger will be simply brutal. And, of course, this is impossible to endure.

So don’t go to extremes – either 800 kcal or overeating on fast food.
Instead, look for the golden mean – 1500, 1600 or 1700 kcal, for example. Yes, then hunger will also manifest itself, but you can last long enough before moving into the maintenance phase.

3. Let’s move on to the third point, here I am proud of myself – I managed to perfectly portray pepperoni pizza. This is the best kind of pizza. No, pineapple and pizza don’t mix.
So – pizza, donut, ice cream. By this I wanted to say that0016 you shouldn’t be obsessed with food. If you only think about sharpening something, then you have a problem .

I see this all the time in the fitness community, especially bikini bodybuilders preparing for their beauty contests. They try very hard, put all their energy into training and dieting, but, unfortunately, in the end they often earn eating disorders.

During the entire preparation for going on stage, they only think that after the performance, they will finally gorge themselves on everything that they have been depriving themselves of. They make huge lists of dishes that they dream about. They watch all sorts of culinary channels, scour YouTube, like all the videos in which normal people just eat whatever they want.

If that’s all you think about as you add to your long list, you’re clearly eating too little.

4. Also an obvious point: the force is constantly decreasing . The key word is “permanently”.
This is critical. While dieting, you must maintain (if not increase) your strength levels, and you must also maintain maximum muscle mass.

Losing muscle on a diet is a huge mistake many people make when they stop strength training, don’t get enough protein, or cut calories too low. Yes, you need some deficit, but not such that you lose valuable muscle tissue.

There is another extreme: a person comes to the hall, “deficit” for 72 hours, and finds that he has become weak. My God! I will lose all muscle! Calm down! One failed workout does not mean that a hell of a deficit burns all your muscle mass.

That’s why I emphasize the word “permanently” – for a month, two, three.
Even in a surplus, even when you eat too much, there are bad days when you raise less than usual. This is a natural part of the process.

In short, when you’re on a deficit, one or two bad workouts don’t solve anything, define or mean anything. You will not lose your precious muscles because of this.
But if the strength drops constantly – why is it important to keep a training diary and collect personal statistics – for a month, for example, then, apparently, the problem is already malnutrition.

5. We got to the most important point that you stare at all the time. Down arrow near the penis – decreased libido . Well, that applies to vaginas as well, but I was afraid to portray them. In short, this applies to all 125 genders.

If libido is constantly reduced on a diet, what are you? That’s right, eat too little.
Your body does not want a deficit, it resists, does not give away valuable fat, as it is sharpened by evolution to preserve reserves. And when you “smartly” put your own body on a deficit, it fights with all its might: it increases hunger, deprives you of energy, even spoils your mood – so that you come to your senses and give up this stupid deficit.

And it’s the same with libido – your body tightens it up a bit to bring it to its senses.
If you used to be burning with desire, and now you are somehow not very interested, then you probably eat too little.

This serious issue, of course, should be discussed separately, research should be done, a normal sex life is very important, many people are embarrassed to talk about it and all that … In short, if you notice that interest has dropped a little, then, perhaps , malnourished.

6. And the last item – worse mood , hair loss and, which I did not try to draw, problems with the menstrual cycle 9 0006 .

So, mood is at zero, energy is at zero, hair is falling out, don’t look at me, it’s genetics, I’m not drying, honestly. In short, all these joys also hint at a shortage of tasty calories.

If your hair falls out and your cycle is disturbed (when you go on a diet), then you are definitely eating too little. Dot. Eat more. Dot. It is very important. I will make a reservation that this happens infrequently, it is quite difficult to freeze yourself to this state, but a person is capable of much.

Here I want to stop fooling around and repeat in the utmost seriousness: if your hair falls out and your cycle is disrupted due to diet, then apparently you are close to this line. It’s not worth it. Once again, it’s not worth it. Believe me. You are dieting too hard.

Returning to mood and energy, again, on a diet, you can feel a little sad, you are not as happy as usual, this is normal. The longer the deficit, the sadder, but still not to depression.

If you are constantly irritable, chronically tired – and all this is unusual for you – then something has gone wrong. And, again, unstable methods give unstable results.
I don’t care if you got super sculpted and saw new abs – if you’re unhappy, if you don’t feel well, then you yourself will not care about these achievements. It doesn’t matter how good your Instagrams are as long as you hate yourself. If you just hate your life.

Do what makes you happy. What you can support. If on your super diet you are saddened and exhausted, losing hair and the menstrual cycle, then it is not good for you. You eat too little.

That, in general, is all. I hope my video was helpful for you.

Source: youtu.be

Translation for Zozhnik: Alexey Republicommando

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Health

July 27, 2017

Approximately one third of low-calorie diets end up in weight gain: the body accumulates fat with a vengeance, nullifying all your efforts. Lifehacker understands why this happens and how to lose weight so as not to gain weight again.

Iya Zorina

Author of Lifehacker, athlete, CCM

After a low-calorie diet, many people gain weight again. And it’s not a lack of willpower or bad eating habits. This happens because the body tends to return to a given amount of fat.

A set amount of fat is a certain level of adipose tissue in the human body.

This amount is strictly individual and depends on genetics, activity level and eating habits. But whatever it is, the body will try to keep this amount unchanged.

How the Body Stores Fat

Slow Metabolism

The farther you go from your fat target, the more your body prevents further fat loss, forcing your energy system to operate at peak efficiency. Mitochondria, the energy sources of cells, begin to produce more energy from less fuel.

At the same time, your metabolism slows down, the amount of energy you spend on normal activities decreases, and even the thermic effect of food decreases – the number of calories you spend to digest food.

And the more fat you lose, the more efficient your body becomes. Moreover, the more often you subject your body to such a test, the better it learns to conserve energy. That is, on your fourth attempt to lose weight on a low-calorie diet, fat will go much more slowly than in the first three.

Hunger Hormones

When you lose weight, your fat cells shrink, triggering the secretion of leptin, the hormone that makes you feel full.

Research has shown that during a calorie deficit, the fall in plasma leptin levels exceeds the rate of decline in fat stores. Moreover, this level remains low for some time after the weight stabilizes. This means that even after the end of the diet, it will be difficult for you to get enough.

At the same time, a calorie deficit causes increased levels of ghrelin, the hormone responsible for feeling hungry. Thus, you constantly feel hungry, meals do not bring satiety, while your body stores energy – ideal conditions for weight gain.

And when you quit a diet, you not only return to your old weight, but also gain even more.

Why do you gain weight after dieting

The fat target we talked about above is determined by the number and size of your fat cells. When you quit the diet, the shrunk fat cells get bigger again. In theory, this should tell the body that weight has been restored and there is no longer a calorie deficit, so you can stop saving energy.

However, an experiment on mice has shown that rapid weight recovery after losing weight provokes the formation of new fat cells.

The more fat cells you have, the smaller their average size. Lack of fat cell size and reduced leptin levels signal to the body that fat is still reduced, so your body continues to conserve energy. All this makes you accumulate even more fat than before the diet.

It turns out that in order to really lose weight, you need to avoid a sharp slowdown in metabolism during the diet and properly return to the usual diet after it. Let’s look at three strategies that will help you lose weight without slowing down your metabolism and return to your calorie intake without gaining fat.

Three strategies for effective weight loss

1. Find your calorie deficit

First of all, you need to find out how many calories, proteins, fats and carbohydrates (PJU) you consume without any restrictions. For three days, just count the nutritional value of everything you ate, on paper or in a special application.

Then figure out how many calories you need to consume to lose fat without slowing down your metabolism. Try the simplest method: take your weight in kilograms and multiply by 26.5. For example, if you weigh 60 kg, you would need to consume 1590 kcal to lose weight.

Do not take this value as an absolute truth. This is just a starting point, an approximate number to start with.

To find your number of calories, you need to carefully monitor your condition.

If you feel low energy and constant hunger, then you need to slightly increase the calorie intake, otherwise the deficit will lead to adaptation and slow metabolism.

If you feel great and are not hungry, you can, on the contrary, reduce the calorie intake, but it is advisable to do this gradually, since a quick transition will again slow down the metabolism.

2. Reverse diet to get out

When you reach your goals, it’s time to increase your calorie intake. However, a rapid transition to increased caloric intake can lead to the formation of new fat cells and weight gain. To avoid this, use a reverse diet.

The essence of this diet is a gradual increase in calorie content – by 80-100 kcal per day. This approach allows you to slightly speed up the metabolism, slowed down after a long calorie deficit, to return to your nutrient norm and at the same time not gain excess weight.

How much you gain depends on how big your calorie deficit was, how you feel, and how much you fear putting on weight when you finish the diet. If you’ve created a large calorie deficit, feel weak, and aren’t afraid to put on some fat after you quit your diet, you can take the big leap and add 200-500 calories quickly.

If you feel good on a diet and do not want to gain a single gram of extra fat, increase calories very carefully.