Dangers of Dropping Calories Too Low

If you've read my stuff before-rather it be here at cincinnati.com or elsewhere-you'll know I'm a fan of using dietary modification as your primary weapon when trying to lose body weight and body fat. Reducing your calorie intake slightly below maintenance levels is a very efficient, proven way to reduce body weight and body fat.

With the above being said, I think I should point out that this can be taken too far, and that dropping your calorie intake too low-or for too long-is not all together healthy, practical or optimal. Let's take a look at what happens with prolonged "underfeeding" (calorie intake below maintenance levels):

Underfeeding

Calories…………………………….down
Protein………………………………no change or up
Carbs/fat (energy)………………down
Insulin………………………………down
Total Testosterone……………..down
Free Testosterone………………down
GH…………………………………..upI
GF-1……………………………….down
Thyroid…………………………….down
Catecholamines…………………up
Cortisol……………………………up
Leptin………………………………down
Gherlin…………………………….up
Cellular Energy State…………down
Protein Synthesis……………..down
Bodyfat Levels…………………down
Muscle Mass……………………down

NET EFFECT……………………..body is systematically catabolic

What does all this mean?? Basically, your metabolic rate plunges, you feel hungry, and are generally going to be in a bad mood.

I tell my private clients never to drop their calorie intake below 10-12 calories per pound of their current body weight while dieting. If one needs to make a greater calorie deficit, it should not come through dropping their calories further...it should come through physical activity.

Also, as a side note, if you look at some of the effects of underfeeding above, namely, decreased protein synthesis, muscle mass, and testosterone levels, if should be obvious that strength training exercises should absolutely be included while on a reduced calorie diet in order to "counter act" some of these negative effects. Most people don't just want to lose weight just for the sake of losing weight...they want to look athletic and "toned" (a word I hate). If you are not strength training while dieting, you risk losing muscle mass, and it is going to be hard to achieve an athletic look without adequate muscle tissue.

So, in summary:

1. Yes, you need to-and should-reduce your calorie intake when trying to lose weight and body fat
2. Despite #1 above, you should never drop calories below 10-12 calories per pound of your current weight
3. If you need to make a greater calorie deficit, do it by adding in more exercise
4. Make sure you include strength training exercises while dieting in order to minimize lose of muscle mass

If you need any help with your fat loss/weight loss program, please don't hesitate to contact me at pj@cincinnatifitnesstrainer.com. You can also check out my following resources:

Website: http://www.cincinnatifitnesstrainer.com
Blog: http://www.personaltrainerscincinnati.com
YouTube: http://www.youtube.com/ironstriet
Podcasts: http://cincinnatiohiopersonaltrainers.mypodcast.com