Dangers of Dieting and Calorie Restriction

Diet culture seems to have taken over the world. With every swipe on social media, every health, fitness, and fashion magazine we flip through, and every billboard sign we pass by, it feels as though a new diet or health fad is being shoved in our face.

People are constantly trying out new diets and restrictive eating plans in an attempt to lose weight. However, severe food restrictions can lead to several physical and mental health problems. On average, the typical dieter in America goes on four diets a year, says Walden Eating Disorders. More often than not, diets do not result in sustained weight loss. Instead, you’re more likely to experience a rollercoaster effect of weight fluctuation that can cause chaos in your body.

How Does Calorie Restriction Work?

According to the NIA, calorie restriction refers to reducing your average daily caloric intake below what is typical or habitual, without malnutrition or deprivation of essential nutrients. Your body requires energy for a variety of vital functions. When you drastically reduce your calories for a prolonged amount of time, there will be negative side effects.

Not only does extreme calorie restriction damage your metabolism, but you may begin to feel lethargic or low energy. Instead of using food as fuel for important functions, your body could potentially start storing incoming calories as it believes it is starving and wants to save every last calorie for survival.

The Dangers of Dieting and Calorie Restriction

Source: Natacha Océane/Youtube

Popular YouTuber and fitness guru Natacha Océane walks us through the diet and weight loss content circulating throughout TikTok. She discusses how social media can be full of scams and hearsay and hopes to guide her viewers to follow the scientific advice of registered dietitians and medical doctors’ qualified voices. Popular lose weight quick videos can be detrimental to people’s health, especially if they follow unqualified advice blindly without doing their research.

Let’s take a look at some of the common dangers of dieting and calorie restricting:

1. Slows Your Metabolism

Metabolism is the number of calories your body needs to perform vital functions. As a general rule, when we eat more, our metabolism increases, and when we eat less, our metabolism decreases. Regularly eating fewer calories than your body requires can cause your metabolism to slow down.

2. Fatigue

When your calorie intake is less than what your body requires, your body must then get its energy from breaking down muscle to release stored energy called glycogen. Not only does this cause your metabolism to slow down, but you may feel start to feel lethargic as your body is trying to conserve energy.

3. Nutrient Deficiencies

When you restrict the amount of food you’re consuming daily, you are also potentially eliminating vital food groups and nutrient-dense foods from your diet. This can increase your chances of becoming deficient in essential vitamins and minerals that your body needs to function optimally.

4. Weaken Your Bones

Regularly underrating can disturb hormone levels, weakening your bones. A study showed that low levels of estrogen and testosterone as a result of calorie restricting can potentially reduce bone formation, resulting in weaker bones.

5. Decreased Immunity

Restricting calories may also increase your chance of developing infections and illnesses such as viruses and the common cold. One study showed that calorie restriction combined with intense physical activity could lower Immunity.

Creating a Healthy Relationship With Food

Educating yourself about the right way to eat is the key to avoiding yo-yo dieting and all the adverse side effects linked to food restriction. Understanding that food is fuel and knowing what to eat, how much to eat, while tailoring your diet to your specific needs will allow you to make healthier food choices and create a kinder and more balanced and relationship with your body. The food we eat has an extremely powerful effect on our bodies, and it can either heal or hurt us.

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