"Unhealthy" diet?
Replies
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MerryMavis1 wrote: »Hey guys!
I noticed some health issues recently since I'm counting calories for weight loss. I'm suffering from hair loss, my period is never on time, I'm bloating every night, and I have trouble with falling asleep as well. My energy level is so low every day that I can't survive without coffee, however I was happy without it for weeks before. All this happens since I started to count my calorie intake.
In the beginning of my weightloss journey I didn't pay attention to calories, only the quality of my foods, so I started to eat stuff considered "healthy", lot of veggies, fruits, and avoided cookies, chips and other "unhealthy" snacks. I started to exercise for 30 mins/day, and I'm in love with fitness since then. I was feeling very good after losing 12-14 kgs (my SW was 76,6 kg, I'm 167 cm). However I felt really healthy, I maintained my weight for 1 year, but I wanted to lose some more weight (another 5-6 kgs) because I looked a bit chubby. So I got a FitBit in Dec 2017, to track my calories out and started to track calories in with their app as well. I didn't have a food scale at the time and I had no clue of how to set my deficit, so I aimed to lose 0,5 kg/week. I was really happy with my results, the weightloss started again though I ate the things I enjoy without eliminating anything from my diet.
About 1,5-2 months ago I discovered MFP, I read a lot of discussions about weightloss and stuff. I got a food scale a few weeks ago and I realised that without a food scale I was really overestimating how much I eat, and it turned out that I could have eaten a lot more than I actually did. So my CW is 59,5-60 kg, I have set a 250 cal deficit, I just want to lose another 1-2 kgs (after that I would go for recomping), but I feel like my body really doesn't like the way I'm doing it right now. Currently I eat everything I like but I try not to go over my calorie goal, so I eat a lot more "unhealthy" stuff since I started CICO.
Is it possible that my diet caused the health problems, or is it because of those 2 months I was a bit undereating? I really want to fix these things, but I don't know where did I go wrong...
I think the huge debate on this site is it really does not matter what KIND of food you eat as long as you stay under your caloric intake proposed for weight loss - I totally disagree...healthy foods matter for a healthy body- or just be unhealthy but skinny and accept the fate that goes w it...but why fight about it on the internet. its clear that veggies are better for us than sugar -so why debate that. eat well and be well my friend.
No one here is telling the op to to start eating sugar instead of veggies. Where are you coming up with this? Did you even read through the thread before posting?
don't snap at me...I said. ON THIS SITE. DO YOU READ...omg.
Since we're in this thread, it's completely off-topic to come in and hijack the thread by discussing site-wide trends instead of OP's concern and what is being said here.
If you want to discuss site-wide trends (at least as you perceive them) without relation to OP's issue, please start another thread.30 -
I'm going to assume you're in the UK because of your choice of metric system.
From what you've shared, I'm in agreement that your thyroid and your unintentional undereating are possible reasons behind your exhibited symptoms.
If you are indeed in the UK, you need to make an appointment with the GP you're registered with under NHS and request with him/her to write a letter of referral for you to see an Endocrinologist. A specialist WILL NOT see you without a referral.
ETA:. You may request an appointment with a Nutritionist too to ascertain if your diet is as on point as you may think. An appointment with an Eating Disorder Specialist??4 -
I would also see a dr. Could be thyroid related. In my case, since starting, my hairdresser has noted that my hair is super healthy and growing super fast. I am not the healthiest eater, but I am eating much healthier then I was.
I had such a healthy hair when I first started to change my diet. Can you develop thyroid problems with undereating?
Yes. Common in anorexia for example, for their thyroid function to decrease.
Yeah well that might not be the case for me, cause I only eat too few for 2-3 months and I don't think I ever went under 1000-1200 net calories which was of course a bit bigger deficit than I really needed, but it's not undereating like an anorexic person.4 -
777Gemma888 wrote: »I'm going to assume you're in the UK because of your choice of metric system.
From what you've shared, I'm in agreement that your thyroid and your unintentional undereating are possible reasons behind your exhibited symptoms.
If you are indeed in the UK, you need to make an appointment with the GP you're registered with under NHS and request with him/her to write a letter of referral for you to see an Endocrinologist. A specialist WILL NOT see you without a referral.
I'm not from the UK, but I might see a doctor soon since everybody suggests this. Thank you!1 -
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fitoverfortymom wrote: »fitoverfortymom wrote: »What @MichelleSilverleaf said and also you are pretty in the middle of a healthy weight range already. So yes, your symptoms were probably as a result of undereating, but if you are aiming to be leaner, a weight loss rate of even less than .5lb per week (which what I believe the 250 cal deficit is) would be more appropriate.
I'm not a doctor, but your health problems were more than likely due to undereating in general, and not the substance of what you did eat.
What might also be helpful is to take a diet break and eat at maintenance levels for a few weeks and re-evaluate at that point.
Yeah well I think I'm mentally still not ready to go eat more because I still freak out when the scale shows a higher number. Since I eat at a 250 cal deficit with weighing everything I eat, the scale hardly moves and I'm so disappointed every morning
Yeah I know this is silly... Otherwise thank you for your answer!
It might be helpful to work with a mental health professional on your disordered eating.
Alright I know that my comment sounded like I have ED but I really don't. I know that I could eat a bit more according to these numbers but I really don't trust what FitBit tells me on how much cals I burn, so I rather set a small deficit than to eat more than I really need. I already don't see the scale move since I set the 250 cal deficit, so technically it already feels like I'm at maintenance.0 -
MerryMavis1 wrote: »Hey guys!
I noticed some health issues recently since I'm counting calories for weight loss. I'm suffering from hair loss, my period is never on time, I'm bloating every night, and I have trouble with falling asleep as well. My energy level is so low every day that I can't survive without coffee, however I was happy without it for weeks before. All this happens since I started to count my calorie intake.
In the beginning of my weightloss journey I didn't pay attention to calories, only the quality of my foods, so I started to eat stuff considered "healthy", lot of veggies, fruits, and avoided cookies, chips and other "unhealthy" snacks. I started to exercise for 30 mins/day, and I'm in love with fitness since then. I was feeling very good after losing 12-14 kgs (my SW was 76,6 kg, I'm 167 cm). However I felt really healthy, I maintained my weight for 1 year, but I wanted to lose some more weight (another 5-6 kgs) because I looked a bit chubby. So I got a FitBit in Dec 2017, to track my calories out and started to track calories in with their app as well. I didn't have a food scale at the time and I had no clue of how to set my deficit, so I aimed to lose 0,5 kg/week. I was really happy with my results, the weightloss started again though I ate the things I enjoy without eliminating anything from my diet.
About 1,5-2 months ago I discovered MFP, I read a lot of discussions about weightloss and stuff. I got a food scale a few weeks ago and I realised that without a food scale I was really overestimating how much I eat, and it turned out that I could have eaten a lot more than I actually did. So my CW is 59,5-60 kg, I have set a 250 cal deficit, I just want to lose another 1-2 kgs (after that I would go for recomping), but I feel like my body really doesn't like the way I'm doing it right now. Currently I eat everything I like but I try not to go over my calorie goal, so I eat a lot more "unhealthy" stuff since I started CICO.
Is it possible that my diet caused the health problems, or is it because of those 2 months I was a bit undereating? I really want to fix these things, but I don't know where did I go wrong...
I think the huge debate on this site is it really does not matter what KIND of food you eat as long as you stay under your caloric intake proposed for weight loss - I totally disagree...healthy foods matter for a healthy body- or just be unhealthy but skinny and accept the fate that goes w it...but why fight about it on the internet. its clear that veggies are better for us than sugar -so why debate that. eat well and be well my friend.
No one here is telling the op to to start eating sugar instead of veggies. Where are you coming up with this? Did you even read through the thread before posting?
don't snap at me...I said. ON THIS SITE. DO YOU READ...omg.
the best advice anyone can give you is see a doctor and a nutritionist.
no one on this site has this kind of knowledge...really.
I can read just fine but perhaps you have trouble with it, because you didn't actually answer my questions. Shall we try again? Where, IN THIS THREAD. DID YOU SEE IT BEING RECOMMENDED TO THE OP TO START EATING SUGAR INSTEAD OF VEGGIES. Maybe the big caps will help you out?17 -
fitoverfortymom wrote: »fitoverfortymom wrote: »What @MichelleSilverleaf said and also you are pretty in the middle of a healthy weight range already. So yes, your symptoms were probably as a result of undereating, but if you are aiming to be leaner, a weight loss rate of even less than .5lb per week (which what I believe the 250 cal deficit is) would be more appropriate.
I'm not a doctor, but your health problems were more than likely due to undereating in general, and not the substance of what you did eat.
What might also be helpful is to take a diet break and eat at maintenance levels for a few weeks and re-evaluate at that point.
Yeah well I think I'm mentally still not ready to go eat more because I still freak out when the scale shows a higher number. Since I eat at a 250 cal deficit with weighing everything I eat, the scale hardly moves and I'm so disappointed every morning Yeah I know this is silly... Otherwise thank you for your answer!
It might be helpful to work with a mental health professional on your disordered eating.
Alright I know that my comment sounded like I have ED but I really don't. I know that I could eat a bit more according to these numbers but I really don't trust what FitBit tells me on how much cals I burn, so I rather set a small deficit than to eat more than I really need. I already don't see the scale move since I set the 250 cal deficit, so technically it already feels like I'm at maintenance.
I don't see ED anywhere based on what you are posting. But things are not working as they should so with small losses precision in what we do for adherence has little wiggle room. That said, small losses will appear to be happening very slowly. If you are eating 1600-1700 (including exercise calories back) then somewhere between exercise cals and your calorie intake logging you may be keeping yourself in and out of a deficit.
With loss of period and side effects you are having, hormonal balance is key through nutrition and the right amount of exercise. Of course any time things of this nature are happening seeing your doctor for some blood work and lab testing should be something you should consider.
Can you open your diary?6 -
fitoverfortymom wrote: »fitoverfortymom wrote: »What @MichelleSilverleaf said and also you are pretty in the middle of a healthy weight range already. So yes, your symptoms were probably as a result of undereating, but if you are aiming to be leaner, a weight loss rate of even less than .5lb per week (which what I believe the 250 cal deficit is) would be more appropriate.
I'm not a doctor, but your health problems were more than likely due to undereating in general, and not the substance of what you did eat.
What might also be helpful is to take a diet break and eat at maintenance levels for a few weeks and re-evaluate at that point.
Yeah well I think I'm mentally still not ready to go eat more because I still freak out when the scale shows a higher number. Since I eat at a 250 cal deficit with weighing everything I eat, the scale hardly moves and I'm so disappointed every morning Yeah I know this is silly... Otherwise thank you for your answer!
It might be helpful to work with a mental health professional on your disordered eating.
Alright I know that my comment sounded like I have ED but I really don't. I know that I could eat a bit more according to these numbers but I really don't trust what FitBit tells me on how much cals I burn, so I rather set a small deficit than to eat more than I really need. I already don't see the scale move since I set the 250 cal deficit, so technically it already feels like I'm at maintenance.
I don't see ED anywhere based on what you are posting. But things are not working as they should so with small losses precision in what we do for adherence has little wiggle room. That said, small losses will appear to be happening very slowly. If you are eating 1600-1700 (including exercise calories back) then somewhere between exercise cals and your calorie intake logging you may be keeping yourself in and out of a deficit.
With loss of period and side effects you are having, hormonal balance is key through nutrition and the right amount of exercise. Of course any time things of this nature are happening seeing your doctor for some blood work and lab testing should be something you should consider.
Can you open your diary?
I opened my diary. I know it's not on point the last few days, but I always made sure to not go over maintenance calories. (Also in the weekend I couldn't use my food scale since I wasn't at home, so on those days I probably logged a little bit more than I actually ate, I always use the highest calorie options from the database when I don't make my own stuff)2 -
I would also see a dr. Could be thyroid related. In my case, since starting, my hairdresser has noted that my hair is super healthy and growing super fast. I am not the healthiest eater, but I am eating much healthier then I was.
I had such a healthy hair when I first started to change my diet. Can you develop thyroid problems with undereating?
Yes. Common in anorexia for example, for their thyroid function to decrease.
Yeah well that might not be the case for me, cause I only eat too few for 2-3 months and I don't think I ever went under 1000-1200 net calories which was of course a bit bigger deficit than I really needed, but it's not undereating like an anorexic person.
You'd be surprised. If the deficit is sharp enough, you can still have the same undereating effects. And, considering that the average anorexic eats ~900 calories (by the time you average out binges, high restriction, etc.) it's also really perpetuating the idea that you have to eat nothing to be an anorexic. There's no calorie limit for the diagnosis -- it's entirely brain and weight.
I'm not anorexic. I eat, but probably not enough. I was already hypothyroid, and over the past year, my body decided that nope, it wasn't going to play by the games anymore, and it kicked off a whole chain of actions related to thyroid (or, as I've put it, apparently you *can* kill an already dead thyroid).
My average intake during that time? Ballpark of 1500-1700 calories. My average TDEE? 2100-2200.6 -
Besides some great advice you've already been given, you may need to look at losing a bit more slowly. I find that my energy plummets noticeably when I start cutting back to what should be about .5lb/week loss - which technically should be fine considering my current weight/BF! But a much slower loss, measured in months instead of weeks, keeps my energy up and me feeling better, sleeping better, and just more mentally there, too.
A lot of people on here use a weight trend app (I use Libra on android). That really helps eliminate some of those fluctuation scares as you can see the trend over time rather than freaking out over a few higher days due to water retention or some other random reason.
Water retention from a workout alone can cause a gain of a couple/few pounds for several days for me, a race weekend is even worse and takes the better part of a week to fully go away. The trend app helps keep me sane
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collectingblues wrote: »I would also see a dr. Could be thyroid related. In my case, since starting, my hairdresser has noted that my hair is super healthy and growing super fast. I am not the healthiest eater, but I am eating much healthier then I was.
I had such a healthy hair when I first started to change my diet. Can you develop thyroid problems with undereating?
Yes. Common in anorexia for example, for their thyroid function to decrease.
Yeah well that might not be the case for me, cause I only eat too few for 2-3 months and I don't think I ever went under 1000-1200 net calories which was of course a bit bigger deficit than I really needed, but it's not undereating like an anorexic person.
You'd be surprised. If the deficit is sharp enough, you can still have the same undereating effects. And, considering that the average anorexic eats ~900 calories (by the time you average out binges, high restriction, etc.) it's also really perpetuating the idea that you have to eat nothing to be an anorexic. There's no calorie limit for the diagnosis -- it's entirely brain and weight.
I'm not anorexic. I eat, but probably not enough. I was already hypothyroid, and over the past year, my body decided that nope, it wasn't going to play by the games anymore, and it kicked off a whole chain of actions related to thyroid (or, as I've put it, apparently you *can* kill an already dead thyroid).
My average intake during that time? Ballpark of 1500-1700 calories. My average TDEE? 2100-2200.
Alright you convinced me with this.1 -
fitoverfortymom wrote: »fitoverfortymom wrote: »What @MichelleSilverleaf said and also you are pretty in the middle of a healthy weight range already. So yes, your symptoms were probably as a result of undereating, but if you are aiming to be leaner, a weight loss rate of even less than .5lb per week (which what I believe the 250 cal deficit is) would be more appropriate.
I'm not a doctor, but your health problems were more than likely due to undereating in general, and not the substance of what you did eat.
What might also be helpful is to take a diet break and eat at maintenance levels for a few weeks and re-evaluate at that point.
Yeah well I think I'm mentally still not ready to go eat more because I still freak out when the scale shows a higher number. Since I eat at a 250 cal deficit with weighing everything I eat, the scale hardly moves and I'm so disappointed every morning Yeah I know this is silly... Otherwise thank you for your answer!
It might be helpful to work with a mental health professional on your disordered eating.
Alright I know that my comment sounded like I have ED but I really don't. I know that I could eat a bit more according to these numbers but I really don't trust what FitBit tells me on how much cals I burn, so I rather set a small deficit than to eat more than I really need. I already don't see the scale move since I set the 250 cal deficit, so technically it already feels like I'm at maintenance.
I don't see ED anywhere based on what you are posting. But things are not working as they should so with small losses precision in what we do for adherence has little wiggle room. That said, small losses will appear to be happening very slowly. If you are eating 1600-1700 (including exercise calories back) then somewhere between exercise cals and your calorie intake logging you may be keeping yourself in and out of a deficit.
With loss of period and side effects you are having, hormonal balance is key through nutrition and the right amount of exercise. Of course any time things of this nature are happening seeing your doctor for some blood work and lab testing should be something you should consider.
Can you open your diary?
Your diary looks good. I am going out on a limb and say you are eating back too many exercise calories. The method in which we get our burns through wrist devices/trackers, online calculators, etc. they are not exacts. You are eating closer to 1800 except some larger days I saw at 1980, etc.
I would start with 75% and work down to about 50% and see if this makes a difference.
eta: I would see if you could get closer to 100-110 protein. Protein is good for our skin/hair/bones and you need it for the amount of exercise you are doing. See if you can swap some fat for a little more protein.9 -
Given all of the symptoms you mentioned in your initial post, I would recommend not trying to create an energy (kj/kcal) deficit any more until you see a doctor and get a diagnosis and medical/nutritional advice. If the couple of months of unintentionally eating at an extreme deficit are what caused your current problems (hair loss, sleeping problems, lack of energy, bloating), your body needs time to recover at maintenance, at least, not stressing it out with a continued deficit, even a small one.4
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If you were underrating before MFP it could well be an after effect from that. Form what I can read you did a case of underrating before MFP and are now eating a bit more.
To get those side effects that you are describing you probably have been in a too great a deficit for some time. personally I'd go for a maintenance for a few weeks to recover before trying to move the scale again. To continue a weightloss journey with those side effect just does not seem healthy to me. Hit the pause button for a few weeks0 -
I would just go to the doctor and get checked out instead of guessing. What you describe could be a medical condition you need treatment for.
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I have an underactive thyroid and it was not brought on by under eating (although I know it can be). It can be brought on by a number of different factors and it is really important to see an endocrinologist. All the symptoms you state can also (similar to under eating) be attributed to your thyroid. Although this may not be your exact reason, it could be, so it is better to see a Dr and make sure.1
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Lots of good information here but I just thought I’d mention that hair loss shows up about six weeks after the damage has been done.
It’s important to get the minimum daily protein.
Your stated macro goals look good to me. If your goal is 60-90g a day of protein, that should be enough.0 -
HoneyBadger155 wrote: »Besides some great advice you've already been given, you may need to look at losing a bit more slowly. I find that my energy plummets noticeably when I start cutting back to what should be about .5lb/week loss - which technically should be fine considering my current weight/BF! But a much slower loss, measured in months instead of weeks, keeps my energy up and me feeling better, sleeping better, and just more mentally there, too.
A lot of people on here use a weight trend app (I use Libra on android). That really helps eliminate some of those fluctuation scares as you can see the trend over time rather than freaking out over a few higher days due to water retention or some other random reason.
Water retention from a workout alone can cause a gain of a couple/few pounds for several days for me, a race weekend is even worse and takes the better part of a week to fully go away. The trend app helps keep me sane
My sister was 50lbs underweight at her worst and she ate 1500+ a day. Not all people with anorexia eat extremely low calories. If you are below your TDEE you will lose weight and are undereating regardless of calorie level. It took her so long to get help because she kept on telling herself she couldn't have a problem since she ate so much. I know many people with EDs who don't eat extreme starvation levels, yet still are malnourished and suffering.4 -
fitoverfortymom wrote: »fitoverfortymom wrote: »What @MichelleSilverleaf said and also you are pretty in the middle of a healthy weight range already. So yes, your symptoms were probably as a result of undereating, but if you are aiming to be leaner, a weight loss rate of even less than .5lb per week (which what I believe the 250 cal deficit is) would be more appropriate.
I'm not a doctor, but your health problems were more than likely due to undereating in general, and not the substance of what you did eat.
What might also be helpful is to take a diet break and eat at maintenance levels for a few weeks and re-evaluate at that point.
Yeah well I think I'm mentally still not ready to go eat more because I still freak out when the scale shows a higher number. Since I eat at a 250 cal deficit with weighing everything I eat, the scale hardly moves and I'm so disappointed every morning Yeah I know this is silly... Otherwise thank you for your answer!
It might be helpful to work with a mental health professional on your disordered eating.
Alright I know that my comment sounded like I have ED but I really don't. I know that I could eat a bit more according to these numbers but I really don't trust what FitBit tells me on how much cals I burn, so I rather set a small deficit than to eat more than I really need. I already don't see the scale move since I set the 250 cal deficit, so technically it already feels like I'm at maintenance.
I don't see ED anywhere based on what you are posting. But things are not working as they should so with small losses precision in what we do for adherence has little wiggle room. That said, small losses will appear to be happening very slowly. If you are eating 1600-1700 (including exercise calories back) then somewhere between exercise cals and your calorie intake logging you may be keeping yourself in and out of a deficit.
With loss of period and side effects you are having, hormonal balance is key through nutrition and the right amount of exercise. Of course any time things of this nature are happening seeing your doctor for some blood work and lab testing should be something you should consider.
Can you open your diary?
Your diary looks good. I am going out on a limb and say you are eating back too many exercise calories. The method in which we get our burns through wrist devices/trackers, online calculators, etc. they are not exacts. You are eating closer to 1800 except some larger days I saw at 1980, etc.
I would start with 75% and work down to about 50% and see if this makes a difference.
eta: I would see if you could get closer to 100-110 protein. Protein is good for our skin/hair/bones and you need it for the amount of exercise you are doing. See if you can swap some fat for a little more protein.
Thank you, I will try to follow your advice! 2
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