Dieting has long been seen as a best way to lose weight, but many people don’t realize the potential health risks associated with calorie restriction. As much as dieting can lead to weight loss, depriving our bodies of the essential nutrients it needs to function can cause serious harm. From decreased energy levels and impaired immune function to a higher risk of nutrient deficiencies and even eating disorders, restricting calories can be more dangerous than helpful when it comes to your health. Read on to learn about five ways calorie restriction can be harmful.
1. Decreased Energy Levels
One of calorie restriction’s most common side effects is decreased energy levels. When you restrict your calories, you are also limiting the amount of energy your body can access. This can leave you feeling lethargic and less able to do everyday tasks. Not only that, but decreased energy levels can also make it harder to exercise, which is an important part of any weight loss plan. This has a lot to do with insulin resistance, so correcting this rather than depriving yourself of calories will be much more effective to get your weight closer to where you want it to be.
So follow the weight loss diet plan for women, know your proper daily calorie intake, and never restrict it too much. By taking your time and gradually reducing your caloric intake over a period of time, you can help ensure that you don’t end up with decreased energy levels.
2. Impaired Immune System Function
Calorie restriction can also have a negative impact on the immune system. When you don’t get enough calories, your body is unable to produce enough antibodies and white blood cells to fight off infections. This can leave you more susceptible to illness, even if you’re taking all the necessary precautions. In addition, it also pushes your body to increase it’s limited supply of energy to create cortisol. For all those with PCOS, this is a major issue for you because your body already is struggling with the estrogen-testosterone-progesterone balance.
I usually suggest eating a balanced diet to my clients, but really for most it’s just to start eating. Cravings are a great way to learn the best way to ensure that your body is getting all the nutrients it needs. Mindful eating is also a great way to ensure that you’re controlling your portion sizes and not overdoing them.
3. Nutrient Deficiencies
When you restrict your calories, you’re also cutting out important nutrients that your body needs to function properly. This can lead to nutrient deficiencies, which can cause a range of health problems. Nutrient deficiencies can result in fatigue, muscle loss, impaired cognitive function, and even poor skin, hair, and nail health. Women who have weight issues are commonly deficient in vitamin D, vitamin B, and magnesium.
Make sure you’re eating a variety of nutrient-dense foods that are rich in vitamins and minerals. You could add fruits like oranges and bananas to your diet or include more leafy greens like spinach. You can also talk to a nutritionist about taking vitamin and mineral supplements if you’re concerned about any nutrient deficiencies.
Read More: How Many Calories Should a Woman Eat Daily to Lose Weight?
4. Poor Mental and Emotional Health
Restricting calories can also take a toll on your mental and emotional health. Studies have shown that people who restrict their calories are more likely to experience symptoms of depression and anxiety than those who don’t. In addition, learning how to managing your food trauma or the hedonistic eating response can immensely help change the gut-brain axis dysfunction. I avoid antidepressants unless therapy cannot help due to the withdrawl symptoms that can take place when coming off this medications. Long term use of antidepressants can also worsen nutritional deficiencies.
It can also be difficult to maintain a healthy lifestyle when you’re constantly feeling hungry or deprived. This can lead to frustration and a sense of failure, which can further contribute to poor mental and emotional health.
5. Eating Disorders
It’s important to note that restricting calories can lead to an eating disorder. When done in a healthy way, calorie restriction is safe and can help you reach your weight loss goals. But when done in an unhealthy way, it can quickly lead to a dangerous cycle of yo-yo dieting and disordered eating. So it’s important to be aware of the potential risks and take steps to protect yourself. Unfortunately, restriction and binging is a very common and almost celebrated part of American culture. It’s okay to eat the brownie, just not the whole pan and you can have it 2 to 3 times a week and STILL lose weight.
The Bottom Line
Calorie restriction can have many negative side effects and should not be taken lightly. While it may seem like a good way to lose weight, it can actually be more dangerous than helpful when it comes to your health. So it’s important to practice mindful eating, get regular doctor checkups, and take steps to protect your mental and emotional health. And if you need help, don’t hesitate to reach out to me for weight loss plans in Spokane so you can start feeling your best. This way, you can achieve your goals in a safe, healthy way.
