One of the most significant risks of eating less is the possibility of a slowing down of metabolism. The human body is its own defense. When the body faces a massive calorie deficit, it switches into a conservation mode.
Skipping meals is not the best way to lose weight and stay healthy. In fact, this method of weight loss can backfire. People think that skipping meals will make them lose weight. But what you really need to think about is the total calories you consume throughout the day. The problem is that when we are hungry, the fat-storing enzymes increase and the metabolism slows down. Therefore, one needs to be careful to take the right amount of calories while eating.
For more information on this, we spoke to Dr. Rajeshwari Panda, HOD of the Nutrition and Diabetes Department of Medicover Hospital Navi Mumbai. Dr. Rajeshwari Panda says that to lose weight, it is important to eat with portion control. Staying hungry can cause many problems in the body.
Disadvantages of starving for weight loss
1. Decreased metabolism
One of the most significant risks of eating less is the possibility of a slower metabolism. The human body is a self-defense mode. When the body faces a massive calorie deficit, it switches into a conservation mode. This means that your metabolism slows down to preserve energy.
This makes it harder to lose weight and easier to gain it back when normal eating is resumed. Reducing calories for a long time can decrease the basal metabolic rate, which means the number of calories burned when the body is at rest is reduced.
A slowed metabolism is a protective mechanism that evolved to protect you from starvation, but it can work against your body if you deliberately starve yourself. As your metabolism slows, so does your energy, leading to fatigue, lack of energy, and sluggishness.
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2 Lack of nutrients in the body
Cutting down on food means eating less variety, which can lead to nutrient deficiencies. The body needs vitamins, minerals, and macronutrients (protein, fat, and carbohydrates) to function properly. When you cut down on your food intake too much, your body may not get enough of these essential nutrients.
For example, a diet low in iron can cause anemia, which causes fatigue and weakness, while a calcium deficiency can lead to weakened bones. Similarly, inadequate protein intake can lead to muscle loss, which affects your body’s ability to perform various functions and health. These deficiencies can also weaken immunity.
3 Loss of muscle mass
Reducing calories too much can lead to a loss of fat as well as muscle. Muscles are metabolically active tissue, meaning they burn more calories than fat, even at rest. Losing muscle mass reduces your basal metabolic rate (BMR), which slows your metabolism. It is important to maintain muscle mass through adequate protein intake and resistance training.
4 Feeling mentally unbalanced
Undereating can have physical effects as well as mental effects. Restricting calories can make you feel unfulfilled, which can trigger binge eating behavior. Eating less can make you feel frustrated and upset, which not only sabotages your weight loss goals but also your mental health.
Additionally, it can be hard to focus on eating less. This can lead to you developing an unhealthy relationship with food, where you view food as something to restrict rather than something to enjoy. This can lead to disordered eating patterns that can increase your anxiety.
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