Why eating too little calories is a bad idea.....
Options
Replies
-
tinkerbellang83 wrote: »I have been on MFP since 2011 but only used it properly and the forums for the last 6 months, the number of posts I see (mostly) from women eating 1000 calories and under or netting less per day when they could lose by eating a higher and healthier intake is heart-breaking. When I used MFP in the past and was a serial starter, I have eaten quite low calories (Around 1300) because I hadn't really a clue what I was doing so I hope this post goes some way to educating those who think that the only way to lose weight is to starve yourself and it will save me typing out the same response repeatedly
What is a healthy weight for you and what rate of loss is healthy?
The BMI range is a good place to start. You can calculate your BMI here http://www.nhs.uk/Tools/Pages/Healthyweightcalculator.aspx
US & UK departments of health* recommend a steady weight loss of 1-2lb per week for those who are obese. If you have any medical concerns it's best to consult with your doctor.
The science behind weight loss/maintenance/gain
If you're new to MFP you may or may not have heard the term CICO being thrown around.
CICO is an energy balance of Calories In & Calories Out.
To lose weight your CALORIES IN must be less than your CALORIES OUT (CI<CO)
To maintain weight your CALORIES IN must be the same as your CALORIES OUT (CI=CO)
To gain weight your CALORIES IN must be more than your CALORIES OUT (CI>CO)
Understanding how your calorie allowance is calculated
Eating low calorie but still not losing weight
There are many posts already on this subject but in summary, those who are eating low calorie and not losing weight, for the most, this is down to logging inaccuracies either in underestimating calories in or overestimating calories out. Using measuring cups or estimating/eyeballing portion sizes are very inaccurate ways of calculating the calorie content of meals. Using the MFP database/Machine Readings/Non-HR fitness trackers for calorie burns can also be an inaccurate method of determining burns.
Net Calories and Eating Exercise Calories Back
Your initial calorie allowance is essentially a net figure - the way MFP is set up you are intended to eat back your calories burned as they are not accounted for in the calculations to acquire the figure. If you ate none of your exercise calories you are putting yourself in a larger deficit than you have set yourself in MFP. This may be ok if you're set at lower rate of weight loss, however if you're already at 2lb per week loss (1000 calorie deficit) then you could be getting less food than you need to fuel your body sufficiently. Going back to "Mildred" above if she didn't eat any of her calories back she would be netting under 850 calories on her active days and this would no doubt impact her energy levels and her running performance.
The Negative Effect on Weight Loss from Undereating
Some people may well be able to stick at a 1000+ calorie deficit for long periods of time, however for a lot of us what actually happens when you are being overly restrictive is that we can only manage it for a short while because it's too drastic and we are simply hungry so we decide to pack it in and go back to the way we were eating before and end up in a vicious cycle of binge and restrict that doesn't actually achieve anything.
The Short & Long Term Effects of Undereating Without Medical Supervision
In the short term undereating can have the following effect (this is by no means an exhaustive list):- Mood Swings
- Fatigue
- Constipation
- Hair Loss
- Menstrual Irregularities
- Dizziness
- Brittle Nails
- Poor Skin Condition
- Headaches
In the long term it can have far more negative effects, such as:- muscle loss
- gallstones
- electrolyte imbalances
- organ damage
- bone density loss
- vitamin/mineral deficiencies
Other useful posts that can be read in conjunction with this one:
Accurate Logging
Weight Loss is Not Linear
Why am I not losing weight?
*https://www.cdc.gov/healthyweight/losing_weight/index.html *http://www.nhs.uk/Livewell/loseweight/Pages/should-you-lose-weight-fast.aspx
I have been told by a dietician that I am not eating enough, I usually have 3/400 calories spare on an exercise day (3days per week) I have lost only 1.2 kilos in the last 8 months so if I start eating back the calories burned as per MFP, Will I put on weight? How long will it take to adjust? Any thoughts please, I feel quite lost
2 -
barneshall wrote: »tinkerbellang83 wrote: »I have been on MFP since 2011 but only used it properly and the forums for the last 6 months, the number of posts I see (mostly) from women eating 1000 calories and under or netting less per day when they could lose by eating a higher and healthier intake is heart-breaking. When I used MFP in the past and was a serial starter, I have eaten quite low calories (Around 1300) because I hadn't really a clue what I was doing so I hope this post goes some way to educating those who think that the only way to lose weight is to starve yourself and it will save me typing out the same response repeatedly
What is a healthy weight for you and what rate of loss is healthy?
The BMI range is a good place to start. You can calculate your BMI here http://www.nhs.uk/Tools/Pages/Healthyweightcalculator.aspx
US & UK departments of health* recommend a steady weight loss of 1-2lb per week for those who are obese. If you have any medical concerns it's best to consult with your doctor.
The science behind weight loss/maintenance/gain
If you're new to MFP you may or may not have heard the term CICO being thrown around.
CICO is an energy balance of Calories In & Calories Out.
To lose weight your CALORIES IN must be less than your CALORIES OUT (CI<CO)
To maintain weight your CALORIES IN must be the same as your CALORIES OUT (CI=CO)
To gain weight your CALORIES IN must be more than your CALORIES OUT (CI>CO)
Understanding how your calorie allowance is calculated
Eating low calorie but still not losing weight
There are many posts already on this subject but in summary, those who are eating low calorie and not losing weight, for the most, this is down to logging inaccuracies either in underestimating calories in or overestimating calories out. Using measuring cups or estimating/eyeballing portion sizes are very inaccurate ways of calculating the calorie content of meals. Using the MFP database/Machine Readings/Non-HR fitness trackers for calorie burns can also be an inaccurate method of determining burns.
Net Calories and Eating Exercise Calories Back
Your initial calorie allowance is essentially a net figure - the way MFP is set up you are intended to eat back your calories burned as they are not accounted for in the calculations to acquire the figure. If you ate none of your exercise calories you are putting yourself in a larger deficit than you have set yourself in MFP. This may be ok if you're set at lower rate of weight loss, however if you're already at 2lb per week loss (1000 calorie deficit) then you could be getting less food than you need to fuel your body sufficiently. Going back to "Mildred" above if she didn't eat any of her calories back she would be netting under 850 calories on her active days and this would no doubt impact her energy levels and her running performance.
The Negative Effect on Weight Loss from Undereating
Some people may well be able to stick at a 1000+ calorie deficit for long periods of time, however for a lot of us what actually happens when you are being overly restrictive is that we can only manage it for a short while because it's too drastic and we are simply hungry so we decide to pack it in and go back to the way we were eating before and end up in a vicious cycle of binge and restrict that doesn't actually achieve anything.
The Short & Long Term Effects of Undereating Without Medical Supervision
In the short term undereating can have the following effect (this is by no means an exhaustive list):- Mood Swings
- Fatigue
- Constipation
- Hair Loss
- Menstrual Irregularities
- Dizziness
- Brittle Nails
- Poor Skin Condition
- Headaches
In the long term it can have far more negative effects, such as:- muscle loss
- gallstones
- electrolyte imbalances
- organ damage
- bone density loss
- vitamin/mineral deficiencies
Other useful posts that can be read in conjunction with this one:
Accurate Logging
Weight Loss is Not Linear
Why am I not losing weight?
*https://www.cdc.gov/healthyweight/losing_weight/index.html *http://www.nhs.uk/Livewell/loseweight/Pages/should-you-lose-weight-fast.aspx
I have been told by a dietician that I am not eating enough, I usually have 3/400 calories spare on an exercise day (3days per week) I have lost only 1.2 kilos in the last 8 months so if I start eating back the calories burned as per MFP, Will I put on weight? How long will it take to adjust? Any thoughts please, I feel quite lost
Chances are you're eating more than you think if you've been losing weight at such a slow rate.
If you lost 1.2kg in 8 months that means your actual deficit is an average of 40 calories per day, so you've more or less been eating maintenance over those 8 months. If you then added 3-400 calories then yes you would gain weight.
Without seeing your diary or knowing your stats it's very difficult to offer any advice.
8 -
Bumpage.2
-
I have a hard time reaching my 1200 calories a day. I was banded back in 2007 and tho I have put on about 20 pounds since my initial weight loss, I feel full with the amount I am eating with all the fat and under 20 carbs per day. I guess I will be able to gauge if I am not eating enough if the scale doesn't move???1
-
dianefinnegan1 wrote: »I have a hard time reaching my 1200 calories a day. I was banded back in 2007 and tho I have put on about 20 pounds since my initial weight loss, I feel full with the amount I am eating with all the fat and under 20 carbs per day. I guess I will be able to gauge if I am not eating enough if the scale doesn't move???
Scale by itself isn't a great way to know - even then need usually more than 30 days of say trend weight to really discern what's going on with it.
Have to see past the noise of normal water fluctuations.
Measure in the known 2 or 3 spots you gain or lose fat first to get an idea too.
And undereating sadly can have some bad side-effects before you can discern from either of those that things are going the wrong direction.
For instance body can adapt and cause you to move less to conserve energy.
If that doesn't work lower level functions can be slowed down for same reason - nail/hair growth, skin replace, ect.
You feeling full and your body being fully fed are 2 different things.
And I'm betting that 1200 a day was base calories when you are truly at the activity level you selected. And only that.
Did you pick Sedentary?
Do you actually have household responsibilities weeknights and weekends that keep you moving - or truly hitting the couch/chair when you get home from a desk job/commute and all weekends? Former is lightly-active
Did you pick a weight loss rate that was reasonable - if 20 lbs to lose, 1 lb weekly is reasonable for about 5-10 more lbs, then 1/2 lb weekly would be.
And that base calorie goal has NO expected exercise to it. You'd eat that 1200 (if even correct amount) only when no exercise.
You do more, you eat more.
You do less, you eat less. (that's the kicker direction that caused 20 lb gain)
In a diet a tad less in either case.
That's the life lesson regarding weight control MFP is trying to teach.
If your shrunken stomach makes it easy to feel full then it's working - but then you need to eat more frequently if you truly need to meet a goal.
A goal is something you meet, not try to come way under.
5 -
barneshall wrote: »I have been told by a dietician that I am not eating enough, I usually have 3/400 calories spare on an exercise day (3days per week) I have lost only 1.2 kilos in the last 8 months so if I start eating back the calories burned as per MFP, Will I put on weight? How long will it take to adjust? Any thoughts please, I feel quite lost
This may be more suitably discussed in its own post as opposed to as part of this much longer thread.
@heybales has discussed some good points above; but, in general, if you are receiving professional advice from a registered dietician who has seen you in person and knows your case history and is caring for you on an ongoing basis... how can our generic and faceless and varying quality non professional opinions and suggestions override that advice?
Now if you've tried that advice and it doesn't work, or are asking if you should seek a second professional opinion because the first one sounds outrageous, then I can see crowd sourcing answers on the internet.
But in your case I would address your concerns with the advising dietician and ask them directly to explain the mechanism that under pins their advice and why they think it applies to your case. There is a good chance that it may.2 -
heybales, I have increased my calories but now I find I go over on fat. What happens then??? I am still learning how to put food together to try and get as close as possible to cal, carb, fat and protein. Can you go over on fat and still loose??1
-
dianefinnegan1 wrote: »heybales, I have increased my calories but now I find I go over on fat. What happens then??? I am still learning how to put food together to try and get as close as possible to cal, carb, fat and protein. Can you go over on fat and still loose??
For weight management only your calories matter.
For health reasons you may choose to emphasize some macros more than others.
I generally consider my (set to default) MFP goals as calories are what I want to manage, protein= a desired minimum, fiber=a desired minimum, sodium= something I wish I would not exceed as often as I do, and since I am usually neither very low or very high in terms of total fats, I view then as something where I don't want my saturated fats to be too high, i.e. I would like to see them under 15 grams for myself4 -
dianefinnegan1 wrote: »heybales, I have increased my calories but now I find I go over on fat. What happens then??? I am still learning how to put food together to try and get as close as possible to cal, carb, fat and protein. Can you go over on fat and still loose??
Calories are what matter for weight management especially in the short run.
Close on macro goals, on a "average over days" basis, is fine for nutrition and health. Many people here (me included), think of protein and fat goals as minimums (because those are "essential nutrients" in the technical sense that your body can't manufacture those on its own out of other macros), and fiber likewise (because it's the only thing that does what it does in the body; no substitute). Carbs are more of a "eat them if you like them or they make you feel energetic" or "eat less if you don't love them or they trigger your appetite" thing (as long as you're not diabetic, or something like that).
You can go over or under on any of them, as long as calories are reasonable, and still lose weight. Consequences of poor nutrition are more on the health and long term calorie compliance side, for reasons like these:
* If you seriously under-eat protein, you might lose more than minimum muscle mass while losing weight.
* Many people (not all) find either protein or fat satiating, making compliance with calories easier if those are in line.
* Eating low to medium Carbs can affect some people's energy level negatively.
* Eating medium to high carbs can spark some people's appetite/cravings, and make calorie compliance harder.
* Seriously undereating fats can lead to problems with digestive throughput (i.e., bluntly, constipation), hormone balance, and - long-term - cellular health.
* Getting plenty of varied, colorful fruits and veggies is generally a good thing, for fiber and micronutrients.
* Poor nutrition can lead to worse energy level (fatigue) and worse body composition (muscle vs. fat) in the long run, and those could have indirect implications for weight management.
Most of those effects (especially the protein and fat ones (except maybe that "digestive throughput" one)) take a while to show up, if you don't start with a doctor-diagnosed deficiency or relevant medical condition of some sort. That means you can use your food diary to review what you're eating, and gradually revamp it to dial in better nutrition, in a practical, manageable way.
Even in the long run, like I said, close on macros is fine for nutrition and health: You don't have to be exact every day, especially if you're a little under on one one day, but over on that one another day, in a way that averages out over days to a week or so, more or less.
Humans are adaptive omnivores. You have some wiggle room on nutrition. Calories count for weight management. :flowerforyou:
10 -
I'm voting for this to be stickied as well. Great info!!!
Sort of in line with this, something I've always wondered because it's been preached in various diets and programs I've tried (or friends have tried)...is "starvation mode" a real thing? Meaning you eat so few calories (or your calorie deficit is so massive) that your body hangs on to weight and fat instead of shedding it?
I'm not not really asking for myself as I make sure to eat almost all the calories I'm allotted daily (I love food! Haha) but I've always been curious and never found a definitive yes or no on the web.
I am 5'3" and through a medically founded weight loss company did a 6 mos long diet of 800 cals a day but OVER 125gms of protein, for a consistent loss of 2lbs a week with no additional exercise.
When I eat the recommended 1200 to get my "loss to post to the feed" I sit at the same weight unless I workout. Not all of us want to workout. Ive done my fair share. macro based weight loss works for me.... 125 gms of protein in a day is SO MUCH nutrition.. i am STUFFED and dont desire more but my calorie load is too low for mfp standards. For ladies 4"10'-5" 2', I don't like this. They have a broad standard in place that Does work for many, even most. But not for all.
Be sure to eat. Food drives metabolism. 💓6 -
EmilyEnough wrote: »I'm voting for this to be stickied as well. Great info!!!
Sort of in line with this, something I've always wondered because it's been preached in various diets and programs I've tried (or friends have tried)...is "starvation mode" a real thing? Meaning you eat so few calories (or your calorie deficit is so massive) that your body hangs on to weight and fat instead of shedding it?
I'm not not really asking for myself as I make sure to eat almost all the calories I'm allotted daily (I love food! Haha) but I've always been curious and never found a definitive yes or no on the web.
I am 5'3" and through a medically founded weight loss company did a 6 mos long diet of 800 cals a day but OVER 125gms of protein, for a consistent loss of 2lbs a week with no additional exercise.
When I eat the recommended 1200 to get my "loss to post to the feed" I sit at the same weight unless I workout. Not all of us want to workout. Ive done my fair share. macro based weight loss works for me.... 125 gms of protein in a day is SO MUCH nutrition.. i am STUFFED and dont desire more but my calorie load is too low for mfp standards. For ladies 4"10'-5" 2', I don't like this. They have a broad standard in place that Does work for many, even most. But not for all.
Be sure to eat. Food drives metabolism. 💓
Uh how does one eat only 800 calories and get over 125 grams of protein? That means over 600 calories from protein. Do you only eat protein powder and canned tuna or what? Also, among other things, that leaves with you dangerously low levels of fiber and fat. It's gonna make your digestive system a mess.18 -
EmilyEnough wrote: »I'm voting for this to be stickied as well. Great info!!!
Sort of in line with this, something I've always wondered because it's been preached in various diets and programs I've tried (or friends have tried)...is "starvation mode" a real thing? Meaning you eat so few calories (or your calorie deficit is so massive) that your body hangs on to weight and fat instead of shedding it?
I'm not not really asking for myself as I make sure to eat almost all the calories I'm allotted daily (I love food! Haha) but I've always been curious and never found a definitive yes or no on the web.
I am 5'3" and through a medically founded weight loss company did a 6 mos long diet of 800 cals a day but OVER 125gms of protein, for a consistent loss of 2lbs a week with no additional exercise.
When I eat the recommended 1200 to get my "loss to post to the feed" I sit at the same weight unless I workout. Not all of us want to workout. Ive done my fair share. macro based weight loss works for me.... 125 gms of protein in a day is SO MUCH nutrition.. i am STUFFED and dont desire more but my calorie load is too low for mfp standards. For ladies 4"10'-5" 2', I don't like this. They have a broad standard in place that Does work for many, even most. But not for all.
Be sure to eat. Food drives metabolism. 💓
125 grams of protein is a lot of *protein*. Without knowing exactly what you're eating, it's not at all clear that represents "SO MUCH nutrition." Our bodies need protein, but we need other things too.15 -
EmilyEnough wrote: »I'm voting for this to be stickied as well. Great info!!!
Sort of in line with this, something I've always wondered because it's been preached in various diets and programs I've tried (or friends have tried)...is "starvation mode" a real thing? Meaning you eat so few calories (or your calorie deficit is so massive) that your body hangs on to weight and fat instead of shedding it?
I'm not not really asking for myself as I make sure to eat almost all the calories I'm allotted daily (I love food! Haha) but I've always been curious and never found a definitive yes or no on the web.
I am 5'3" and through a medically founded weight loss company did a 6 mos long diet of 800 cals a day but OVER 125gms of protein, for a consistent loss of 2lbs a week with no additional exercise.
When I eat the recommended 1200 to get my "loss to post to the feed" I sit at the same weight unless I workout. Not all of us want to workout. Ive done my fair share. macro based weight loss works for me.... 125 gms of protein in a day is SO MUCH nutrition.. i am STUFFED and dont desire more but my calorie load is too low for mfp standards. For ladies 4"10'-5" 2', I don't like this. They have a broad standard in place that Does work for many, even most. But not for all.
Be sure to eat. Food drives metabolism. 💓
Uh how does one eat only 800 calories and get over 125 grams of protein? That means over 600 calories from protein. Do you only eat protein powder and canned tuna or what? Also, among other things, that leaves with you dangerously low levels of fiber and fat. It's gonna make your digestive system a mess.
Obviously, I'm not sure, but I figured that "through a medically founded weight loss company", coupled with the low calories and representations about nutrition, probably implied one of those plans with a lot of proprietary shakes/powders/supplements/bars involved. They're usually quite nutrient dense . . . in the nutrients that are mainstream-accepted as the completely essential ones.
Without intending to make any assumptions whatsoever about the post/poster you quoted, I do wonder as a generality if these VLCDs, nutrient-dense though they are, may contribute to long-term lower TDEE levels via body composition compromises and something at the upper ranges of normal adaptive thermogenesis. The high protein levels should mediate those effects somewhat, but it seems like I see that sort of phenomenon (low TDEE) in some of my friends around my age (64) who've long-term alternated VLCDs (often without that protein, usually without strength exercise but maybe with cardio), with regain, over a period of decades.
I'm purely speculating, though; and certainly a healthy weight, especially maintained long term, is a crucial way to reduce health risks.7 -
Was eating 1200 for about a week. Maintained weight for 3 days. Bumped it up to 1550. Consistently loosing .4lbs each day since (on off days from the gym).1
-
janejellyroll wrote: »EmilyEnough wrote: »I'm voting for this to be stickied as well. Great info!!!
Sort of in line with this, something I've always wondered because it's been preached in various diets and programs I've tried (or friends have tried)...is "starvation mode" a real thing? Meaning you eat so few calories (or your calorie deficit is so massive) that your body hangs on to weight and fat instead of shedding it?
I'm not not really asking for myself as I make sure to eat almost all the calories I'm allotted daily (I love food! Haha) but I've always been curious and never found a definitive yes or no on the web.
I am 5'3" and through a medically founded weight loss company did a 6 mos long diet of 800 cals a day but OVER 125gms of protein, for a consistent loss of 2lbs a week with no additional exercise.
When I eat the recommended 1200 to get my "loss to post to the feed" I sit at the same weight unless I workout. Not all of us want to workout. Ive done my fair share. macro based weight loss works for me.... 125 gms of protein in a day is SO MUCH nutrition.. i am STUFFED and dont desire more but my calorie load is too low for mfp standards. For ladies 4"10'-5" 2', I don't like this. They have a broad standard in place that Does work for many, even most. But not for all.
Be sure to eat. Food drives metabolism. 💓
125 grams of protein is a lot of *protein*. Without knowing exactly what you're eating, it's not at all clear that represents "SO MUCH nutrition." Our bodies need protein, but we need other things too.
Yes, this.2 -
Bump!
3 -
EmilyEnough wrote: »I'm voting for this to be stickied as well. Great info!!!
Sort of in line with this, something I've always wondered because it's been preached in various diets and programs I've tried (or friends have tried)...is "starvation mode" a real thing? Meaning you eat so few calories (or your calorie deficit is so massive) that your body hangs on to weight and fat instead of shedding it?
I'm not not really asking for myself as I make sure to eat almost all the calories I'm allotted daily (I love food! Haha) but I've always been curious and never found a definitive yes or no on the web.
I am 5'3" and through a medically founded weight loss company did a 6 mos long diet of 800 cals a day but OVER 125gms of protein, for a consistent loss of 2lbs a week with no additional exercise.
When I eat the recommended 1200 to get my "loss to post to the feed" I sit at the same weight unless I workout. Not all of us want to workout. Ive done my fair share. macro based weight loss works for me.... 125 gms of protein in a day is SO MUCH nutrition.. i am STUFFED and dont desire more but my calorie load is too low for mfp standards. For ladies 4"10'-5" 2', I don't like this. They have a broad standard in place that Does work for many, even most. But not for all.
Be sure to eat. Food drives metabolism. 💓
I don't want to floss my teeth, but I do it anyway.
Our bodies suffer when we don't get any cardiovascular exercise or any kind of resistance work. Unfortunately, the consequences may not manifest for a really long time. My OH's mother's sedentary lifestyle landed her in a nursing home when she lost so much strength in her legs that she was unable to go to the bathroom unassisted. Conversely, 86 year old RBG has been working out for over 20 years so that she may continue to work.
There are lots of ways to make workouts more enjoyable. If this is a real problem for you, do start another thread and we will be happy to offer suggestions.9 -
how can you lose the weight when you arnt able to exercise? I stay under 1200 calories a day but my weight is up and down. Any suggestions I need help?1
-
dpearson1957 wrote: »how can you lose the weight when you arnt able to exercise? I stay under 1200 calories a day but my weight is up and down. Any suggestions I need help?
All weight loss is created by a calorie deficit. You can do this without exercise, but you'll need to make sure you're eating the number of calories that puts you in a deficit.
If you're staying under 1,200 a day for a period of time and not losing, the first thing I'd consider is whether or not your logging is accurate. It's possible you're eating more than you think you are.5 -
dpearson1957 wrote: »how can you lose the weight when you arnt able to exercise? I stay under 1200 calories a day but my weight is up and down. Any suggestions I need help?
Up and down over what period of time?
https://community.myfitnesspal.com/en/discussion/10683010/the-weird-and-highly-annoying-world-of-scale-fluctuations/p1
If you aren't weighing your food, you could be off by several hundred calories a day.
https://community.myfitnesspal.com/en/discussion/10697068/how-i-stopped-kidding-myself/p15
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 391.3K Introduce Yourself
- 43.4K Getting Started
- 259.6K Health and Weight Loss
- 175.6K Food and Nutrition
- 47.3K Recipes
- 232.3K Fitness and Exercise
- 387 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.7K Motivation and Support
- 7.8K Challenges
- 1.3K Debate Club
- 96.2K Chit-Chat
- 2.5K Fun and Games
- 3.2K MyFitnessPal Information
- 22 News and Announcements
- 911 Feature Suggestions and Ideas
- 2.3K MyFitnessPal Tech Support Questions