Dangers of Extremely Low Calorie Diets for Weight Loss

How Low Calorie Intake Can Undermine Weight Loss Goals

When trying to lose weight, creating a calorie deficit is key. But restrict calories too much and it can backfire. Learn why the calorie budget set by apps may be too low for sustainable weight loss.

Calorie Cutting for Weight Loss

Weight management fundamentally comes down to the energy balance equation. To lose weight, you need to expend more calories than you consume on a consistent basis. This creates a calorie deficit that forces the body to burn stored fat for energy.

Many diet apps and plans aim to facilitate calorie cutting. They provide formulas to calculate your total daily energy expenditure (TDEE) then recommend decreasing calories 500-1000 below this to spur steady weight loss. On the surface it makes sense.

But the problem arises when these recommended deficits create an unsustainably low calorie budget. Now the body goes into self-preservation mode, hindering your efforts.

Issues with Very Low Calorie Intake

Eating too far below your TDEE can trigger biological and psychological responses that sabotage weight loss:

• Slowed metabolism - The body adapts by conserving energy, reducing calories out.
• Loss of muscle mass - With inadequate calories, the body breakdowns lean tissue.
• Nutrient deficiencies - Very low calories make it hard to meet vitamin/mineral needs.
• Extreme hunger - This leads to bingeing when willpower breaks.
• Fatigue - Lack of calories causes low energy and problems exercising.
• Mood issues - Hunger and deprivation often lead to mood swings, anxiety, or depression.

These effects create a perfect storm making sustainable weight loss nearly impossible. Any lost weight often rebounds quickly when the diet ends.

Determining Optimal Calorie Cutting Range

So what calorie reduction below your TDEE promotes weight loss while avoiding counterproductive effects?

Experts suggest no more than a 20-35% calorie deficit from your maintenance needs. This equates to:

• 200-350 calorie deficit for sedentary people
• 500-750 calorie deficit for moderately active people
• 800-1000 calorie deficit for very active people

These more moderate deficits allow for steady weight loss of about 1-2 pounds per week while minimizing adaptive responses and extreme hunger.

Problems with Generic Weight Loss Calculators

Many generic calculators or diet apps fail to account for differences among individuals that impact ideal calorie intakes like:

• Body size and composition
• Activity levels and NEAT
• Metabolic factors and adaptive thermogenesis
• Weight loss history and progress
• Overall health status

Formulas based solely on height, weight, age, and gender miss crucial variables. This often results in overly aggressive calorie cuts.

Tips for Determining Your Calorie Budget

Here are some tips for finding your calorie sweet spot for losing weight without starving:

• Calculate your TDEE using multiple calculators then average it out.
• Aim for a 20-35% deficit from your estimated maintenance.
• Adjust up or down based on your unique activity, body composition, and progress.
• Never go below 1200 calories per day for women or 1500 for men.
• Consider working with a registered dietitian for personalized calorie target guidance.

Health Risks of Very Low Calorie Diets

Pursuing aggressive weight loss through an overly restrictive calorie budget can jeopardize your health. Understand these key risks before limiting calories too extremely.

Nutrient Deficiencies

Consuming minimal calories makes it incredibly challenging to meet all your nutritional needs for vitamins, minerals and other compounds vital to health like protein, fiber, omega-3s, etc.

Deficiencies developing over time can lead to issues like:

• Anemia
• Osteoporosis
• Impaired wound healing
• Neuropathy
• Fatigue
• Depression
• Weakened immune function

Multivitamins can help fill gaps but cannot fully compensate for overall inadequate calorie intake day after day.

Lean Tissue Loss

Consuming too few calories typically causes the body to breakdown lean muscle mass for energy. Loss of metabolically active muscle further slows metabolism, making weight loss increasingly hard.

A low calorie diet without adequate protein intake facilitates muscle wasting. Losing this functional tissue can lead to weakness, mobility issues, and reduced quality of life.

Gallstones

Rapid weight loss achieved through an overly restricted calorie budget is linked to increased gallstone risks.

When you lose more than 1-2 pounds per week, the risk of these painful obstructions forming in your gallbladder jumps significantly.

Binge Eating

Prolonged periods of under-eating and hunger often trigger reactive binge eating episodes once willpower breaks down. These spur dramatic calorie spikes that undermine weight loss.

This binge-restrict cycle promotes unhealthy relationships with food and yo-yo dieting.

Psychological Distress

Inadequate calorie intake often generates constant preoccupation with food and feeling deprived. This takes a psychological toll that manifests as:

• Depression
• Anxiety
• Irritability
• Social isolation

Chronically low calories diets diminish quality of life and impact social, occupational, and emotional wellbeing.

A More Balanced Approach to Weight Loss

Creating a moderate daily calorie deficit supports effective weight management without the risks of very low calorie diets. Heres how to lose weight successfully while nourishing your body:

Mindful Eating

Practice mindful eating by paying attention to internal hunger/fullness cues. Eat slowly without distractions until satisfied but not stuffed.

This prevents reactive overeating and establishes healthy relationships with food.

High Volume Eating

Incorporate foods that provide high volumes with minimal calories like fruits, veggies, lean proteins, whole grains, etc. This creates feelings of fullness and satisfaction on fewer calories.

Macro Optimization

Aim for 25-35% of calories from lean protein sources to preserve and build muscle tissue. Fill the rest of your budget with fiber-rich complex carbs and healthy fats.

Strength Training

Incorporate regular strength training to maintain calorie burning muscle mass as you lose fat. Building muscle further boosts metabolism.

NEAT Optimization

Increase non-exercise activity thermogenesis (NEAT) with extra movement throughout your day like pacing while on calls or taking the stairs.

Consistent Activity

Stay active through both planned exercise sessions and lifestyle physical activity for enhanced calorie burn.

This balanced approach allows you to eat sufficiently while burning extra energy stores. The results are sustainable, long-term fat loss and health.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.