The suggested limit for calorie consumption is 2000 for women and 2500 for men. Again this is an average amount, so the accurate number of calories a person should consume per day depends on the individual and many factors like age, sex, activity levels, etc must be considered.
Limiting your calories is excellent for weight loss. Indeed many fitness experts, dieticians, etc suggest restricting your calories to achieve weight loss. However, a 600-calorie diet seems like a bit over the top.
There are many aspects that one should factor in before dropping your calorie intake in drastic amounts. That is why it is important to do your research and consult with an expert before jumping the gun. You can see the difference between the average calories to consume and 600 a day.
That is quite a drop and should not be done without expert guidance. You do not need to starve yourself to lose weight. It has been proven time and time again that it is extremely unwise to do this and may have more adverse effects than advantages.
If losing weight is at the expense of health and well-being, we suggest thinking twice and educating yourself better enough to explore a healthier and more sustainable option.
What Are The Side Effects Of Excessively Restricting Your Calorie Intake?
Your body literally needs calories to sustain itself. Even if you are sitting idle, your body requires energy to perform basic functions like digestion and even for your organs to perform their duties.
Lowering your calorie consumption is ideal for weight loss, but too much is surely going to harm you. We will be discussing some of the negative impacts of doing so.
- A low-calorie diet can disturb your metabolism. Several studies have shown that restricting your calories too much can significantly impact your body’s metabolic function, even leading to muscle loss. The sad fact is that even if you revoke your calorie restriction, your body might still struggle with low metabolism for long periods of time.
- Another study has concluded that restricting calories by way too much can impact your bone health as well. Decreasing calories consumed may affect the production of the sex hormones estrogen and testosterone, and this is believed to impact bone health, even causing bone loss. Oftentimes, bone loss is irreversible, making it difficult as you get older and increasing the chances of fractures.
- Nutrient deficiency is another major side effect. Since reducing your calories means limiting your food intake, people often miss out on essential minerals and vitamins that are necessary for bodily function. Plus, the fatigue that comes with overly restricting your calories is often overlooked.
- Some studies have also pointed out the negative effects of lowering your calorie consumption dramatically on fertility. Not consuming enough may also contribute to the loss of libido. Some people reported experiencing irregular menstrual cycles or a complete lack of them.
- Going to extremes can also develop unhealthy eating habits and destroy your relationship with food. This can also result in eating disorders.
How to restrict your calorie intake?
Once again, we are highlighting the importance of consulting an expert when restricting your calories. It should be done properly and the estimate must be calculated by factoring in many aspects like age, current weight, and sex. your goal, be it weight loss or weight maintenance, level of physical activity, etc.
Restricting your calories without going overboard might help you avoid the negative effects of it. You must get a rough estimate of your BMR and also your daily requirements and then determine the calories required for weight loss or maintenance, whatever your goal is.
Reduce calories responsibly
By taking a clear estimate and a healthy approach, you can restrict your calories and see its benefits. The major factor is not to go overboard with them. Here are some major tips to do it healthily
- Consume more protein. Its appetite-suppressing properties and improved muscle mass aid in sustainable weight loss without compromising your well-being.
- Hydration: Drinking more water has more benefits than you can imagine. Consume 2 to 3 liters of water every day.
- Exercises: Resistance training and cardio can be your best friend in your weight loss journey. They also limit the muscle loss that you might experience during calorie restriction.
- Reduce ultra-processed food and sugary drinks: Both of them are high in calories so consuming even a little of them might take up many calories. Plus, they leave you craving them more often.
Conclusion
Calorie restriction must be done very carefully without going overboard. Consuming calories way below what your body requires comes with many negative effects, which can have a long-term impact on your health and well-being. So restrict calories wisely and maintain a healthy lifestyle to see good results.
References
- 2015-2020 Dietary guidelines (2021).
https://health.gov/our-work/nutrition-physical-activity/dietary-guidelines/previous-dietary-guidelines/2015 - Richi EB, et al. (2015). Health risks associated with meat consumption: A review of epidemiological studies.
https://econtent.hogrefe.com/doi/epdf/10.1024/0300-9831/a000224
