Check out these 10 signs your calories are too low and change that ASAP.
People choose to consume fewer calories mainly to achieve weight loss and improve their body composition. This calorie reduction can serve several purposes:
Weight Loss: Many individuals opt for lower calorie intake to lose excess body weight. By consuming fewer calories than their body expends, they create a calorie deficit, which leads to weight loss. This goal is often motivated by a desire to enhance overall health, appearance, or physical fitness.
Body Composition Goals: Athletes, fitness enthusiasts, and bodybuilders frequently adjust their calorie intake to achieve specific body composition objectives. This might involve reducing calories to lower body fat percentage or increasing them to support muscle gain. These adjustments are a key part of their training and nutrition strategies.
Healthier Eating Habits: Some people cut calories to adopt healthier dietary habits. They focus on nutrient-rich foods while limiting calorie-dense processed items and sugary drinks. This shift can lead to not only weight loss but also improved overall nutrition.
Medical Advice: Healthcare professionals might recommend calorie restriction as part of a medical treatment plan. Individuals with conditions like obesity or related health issues could be advised to lower calorie intake to assist in their treatment and improve health outcomes.
It’s important to note that while calorie reduction can be a useful tool for achieving certain health and fitness goals, extreme or prolonged calorie restriction without proper guidance can have negative consequences on health, metabolism, and overall well-being. And this is what this article is all about. We take the information provided by Mike diamonds and relay to you so you can make better well-informed choices.
Dr Mike Diamonds is a medical doctor who is now an online fitness and health coach and a YouTuber. He has close to a million subscribers on his channel and he usually uses his own body transformation as an example of how to help people become their better selves. He is also the creator of the website Sculpt by Science.
In a video he shared, Diamonds opens the discussion by reflecting on his own journey from 30% body fat to 12% body fat through various transformation phases. He acknowledges the mistakes he made in his initial transformation, particularly eating too few calories and the subsequent long-term damage it caused.
10 Signs Your Calories Are TOO LOW
As Mike dives into the 10 signs that indicate calorie intake is too low, he educates viewers on the importance of understanding maintenance calories and the need for a balanced approach to weight loss. Throughout the video, he addresses key issues that individuals may face when their calorie intake is insufficient for their needs.
- Weakening at the Gym: Mike explains that a significant drop in performance at the gym can signal muscle loss due to inadequate calorie intake.
- Rapid Weight Loss: He cautions against losing weight too quickly, emphasizing the need for gradual, sustainable weight loss.
- Constant Hunger: Mike discusses how low-calorie diets can lead to increased hunger and cravings, making them challenging to maintain.
- Frequent Snacking and Cheat Meals: He highlights that constant snacking and the urge for cheat meals may be a result of calorie deprivation.
- Hitting a Plateau: Mike explains that hitting a plateau during weight loss can occur when the body adapts to very low calorie intake.
- Low Energy Levels and Fatigue: He describes how calorie restriction can lead to decreased energy levels and physical and mental fatigue.
- Hair Loss: Mike discusses the link between low-calorie diets and hair loss due to insufficient protein and nutrient intake.
- Constipation: He mentions that low-calorie diets often lack the necessary fiber, leading to digestive issues like constipation.
- Sleep Problems: Mike explains how blood sugar fluctuations and increased stress hormones from low-calorie diets can disrupt sleep patterns.
- Period Irregularities in Women: He addresses hormonal imbalances in women resulting from very low-calorie diets, potentially affecting menstrual cycles and fertility.
Mike then guides viewers on the right way to start a caloric deficit, emphasizing the importance of calculating maintenance calories based on individual factors. He encourages viewers to comment with their information, so he can provide personalized guidance. He advises against extreme caloric restrictions and promotes a balanced approach to weight loss, stressing that slow and sustainable progress is the key to long-term success.
In conclusion, Mike Diamonds underscores the significance of balanced nutrition and the dangers of extreme calorie restriction.
Watch his full video below.
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A too low calorie deficit, often characterized by extreme calorie restriction, can have detrimental effects on both physical and mental health, particularly when it comes to weight loss and body composition goals. While many individuals may believe that drastically reducing calorie intake will lead to rapid weight loss and improved body composition, the reality is more complex, and such an approach can do more harm than good.
Firstly, severe calorie restriction can lead to significant muscle loss. When the body is deprived of an adequate number of calories, it not only burns fat for energy but also breaks down lean muscle tissue. This muscle loss is counterproductive for those aiming to improve their body composition because muscle is metabolically active and plays a crucial role in boosting metabolism. A higher muscle mass helps burn more calories at rest, contributing to sustainable weight loss. Therefore, when muscle mass is compromised due to excessive calorie restriction, it becomes more challenging to achieve a lean and toned physique.
Another detrimental aspect of extremely low-calorie diets is the potential for metabolic slowdown. When the body consistently receives too few calories, it interprets this as a state of energy scarcity and responds by reducing its resting metabolic rate. In other words, it becomes more efficient at conserving energy, which can make it increasingly difficult to continue losing weight. This metabolic adaptation can persist even after returning to a regular calorie intake, often resulting in the frustrating phenomenon of post-diet weight regain.
Source: Lousi Hansel / Stas Svechnikov on UnsplashNutrient deficiencies are also a concern with severe calorie restriction. Drastically limiting calorie intake typically means restricting the variety and quantity of foods consumed. As a result, individuals on such diets may not receive adequate vitamins, minerals, and essential nutrients necessary for overall health and well-being. These deficiencies can manifest in various ways, affecting skin, hair, nails, and overall vitality. Such nutritional imbalances can have long-term health consequences beyond the scope of weight loss goals.
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Perhaps one of the most significant issues with extremely low-calorie diets is their lack of sustainability. While they may produce initial weight loss, they are challenging to maintain over the long term due to the constant hunger, fatigue, and mental strain they often cause. This can lead to a cycle of yo-yo dieting, where individuals repeatedly lose and regain weight, which is not only frustrating but also detrimental to overall health. Sustainable weight management involves adopting healthy eating habits and a balanced approach that can be maintained for life.
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In conclusion, a too low calorie deficit can be detrimental for several reasons, including muscle loss, metabolic slowdown, nutrient deficiencies, and long-term sustainability issues. Achieving a healthy and sustainable weight and body composition involves more than just calorie restriction; it requires a balanced approach that includes regular physical activity, a well-rounded diet, and a focus on overall well-being. Extreme calorie restriction is rarely the answer to achieving lasting results, and it’s essential to prioritize a healthy and realistic approach to weight loss and body composition goals to ensure both physical and mental health are maintained.
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- Foods That Help You Burn Fat Faster: Lousi Hansel / Stas Svechnikov on Unsplash