Have you ever tried to lose weight on a calorie-restricted diet? And did it work? The opinion that one loses weight by eating alone, is widespread and seems to sound logical at first.
Unfortunately, in practice it does not always work that way, otherwise, the weight loss success rate would have to be much higher due to a calorie-reduced diet.
In this blog post, I explain to you why you can not lose weight healthily with a daily low-calorie count or what longer-term damage this could bring.
Damages caused by a low daily calorie count
The saturation hormone leptin is demonstrably reduced by 54%. Leptin is a hormone that normally provides our sense of fullness. Therefore, leptin is called a natural appetite suppressant. If you make a reduction diet for only 1 week where you do not eat more than 1200 calories a day, the leptin level has been shown to decrease by 54% in all subjects. What does that mean?
As a result, hunger no longer has a natural brake and the brain continues to crave food, although the body is already full. Yes, of course, you lose on the scales through a reduction diet faster one or the other kilos. You are happy – great – finally lost 4 pounds. Unfortunately, in the future, your sense of satiety will help you less to feel when you have eaten enough. And that’s not the only problem that can be triggered by a reduction diet.
Food cravings are inevitable
If you only give your body no more than 1200 calories for a few days, you will start using the energy reserves from the stomach or the hips. But you put your body in a state of emergency, afraid to starve to death and comes in a kind of survival fight.
The brain as a command center is thereby extremely pressurized because his job is to provide the brain, the blood, the muscles, all organs and of course all processes such as the cardiovascular system with energy.
If you give the body too little energy, ALARM is triggered in the brain. Through this triggered ALARM, the brain tells us to go foraging or to eat something. No will in the world is so strong
For a while, you manage to defend against it with an iron will, but eventually, you cannot hold it through mentally anymore and you fall for the food and eat and eat and never have the feeling of getting full. Yes, that was probably a food craving.
Unfortunately, this is not a one-time situation triggered by too little food. The triggered ALARM has left traces of stress in the brain. Every time the brain feels it’s getting too little energy, it’s going to be asking for food until it’s gone.
Therefore, cravings rarely occur in the morning, but more frequently in the afternoon and in the evening. Because in the morning the energy shortage is even easier to balance.
In conclusion, it can be said that reduction diets breed food cravings because the system reacts faster and more intensively to the lack of energy.
Daily energy conversion can be reduced to 50%
If the body gets too little energy for several weeks every day, it will adapt. By reducing the daily energy turnover. This means that the body uses less energy to supply all vital processes in the body.
A reduced metabolic rate is logically very counterproductive for losing weight because the body by itself needs less energy, but the appetite is not lower. Once the energy balance is reduced, it takes a lot of patience and the right approach to bring the basal metabolic rate back to 100%.
Muscle mass is broken down – Daily energy consumption drops
Another major damage that occurs when you consume just over 1200 calories a day over 2 weeks is the loss of muscle mass. Why? Because the body has to mobilize energy because it gets too little. Reducing muscle mass to gain energy is a small detour for the body to go, but to get energy, the body does it all.
For a healthy long-term weight loss and weight maintenance muscle mass plays a crucial role. Why? Whether you’re just laying on the sofa or doing sports, the more muscle you have, the more calories you burn.
Therefore, it is also so important from 30 to do regular exercise, because the degradation process starts from 30, muscle mass is slowly degraded. Most people say the metabolism slows down and you do not use as much energy as you did the years before.
Maybe you’ve heard that before or even learned it: I was able to eat everything until I was 30 and I did not gain weight and then slowly I gained weight, even though I did not eat more than before.
The external beauty suffers as well
Not only does the muscle consist of protein, but also the skin, nails, hair, etc. If the body suffers from the lack of energy for several months, savings are also made in this area or protein is broken down, which leads to hair loss, flabby skin, and brittle nails,
Bone density is reduced faster – early osteoporosis can be the result
An irreparable damage that can result from a 1200 kcal reduction diet over 12 months is bone loss. As already mentioned in the case of muscle loss: if the body is given too little energy, then it gets it by reducing its own resources.
Yes, the body can also get energy out of the bones. Early osteoporosis can be the result, which unfortunately cannot be undone.
The bone density builds up to the age of 20 and then it is slowly degraded. Sport and a healthy, adequate diet can slow down the breakdown, but can not stop it or reverse it.
Bad mood and irritation
I can only speak for myself when I am very hungry and do not eat soon, then I become obnoxious. So a lack of energy over a week, I would mind not get through.