Challenges of low-calorie dieting. I feel like I could write a book on the subject.”Lose weight.” If you have a doctor’s appointment for anything, losing weight is usually included in the conversation. What is one of the most popular ways to lose weight? Starting a low-calorie diet.
I crave sweets when my calorie count is too low, and end up eating food with too much salt or sugar. I stick to a 1500-calorie diet, but for some women, this will be too many calories if you don’t have an active lifestyle.
“Your weight can play a role in acquiring arthritis, and it most definitely can exacerbate hallmark arthritis symptoms, like joint pain, stiffness, fatigue, and difficulty concentrating,” says Andrew Schrepf. Ph.D., a research investigator at Michigan Medicine’s Chronic Pain and Fatigue Research Center.
Challenges of Low-Calorie Dieting:
All Body Types Are Treated the Same
A low-calorie diet doesn’t take into consideration your activity level, your gender, age, or starting weight. A woman will need fewer calories than a man unless she is very active. Your starting weight may not be that far off if you have a muscular build.
As you age, reduce your calories, but not so much that you are starving all the time. Fill up on fruits, vegetables, and lean protein.
When you think of lean protein you may immediately think of chicken. Chicken has its place, but I also like canned tuna, black beans, eggs, skinless turkey breast, and salmon.
Your Metabolism Slows Down
Low-calorie diets can also slow down your metabolism. Rather than shedding the extra weight, your body will try hard to maintain it, believing that it could be at the point of being starved.
Researchers believe that a lower metabolism may partly explain why more than 80% of people regain weight after going off calorie-restricted diets (10Trusted Source).
Don’t skip breakfast. It jumpstarts your metabolism, and you feel more energetic. One activity I enjoy is lifting weights. I aim for 20 reps, 5 times a day. Start with light dumbbells while you get started, and then work your way up.
Stay hydrated. Drinking 48 ounces of cold water a day can help you burn more calories. Who doesn’t like that?
I like the filtered water, but you can also try flavored water. It’s easy to add your own flavor. Just throw some lemon, lime, orange, and/or grapefruit slices into a pitcher of water and keep refilling it until the fruit’s looking old.
You Miss Consuming Vital Nutrients
Eating a lower-calorie diet can mean you miss out on vital nutrients.
Most vegetables are very low in calories but high in volume or weight. Most vegetables contain water and fiber, which provide weight without calories. Examples include:
- Salad greens
- Asparagus
- Carrots
- Tomatoes
- Broccoli
- Zucchini
Think outside the box. Add vegetables to pasta, or make a healthy smoothie. Add lettuce and tomato to your sandwiches. Whip up a tasty dip for raw vegetables.
Fruits
Most fruit fits into a healthy diet. Fresh fruit is ideal, but canned fruit without syrup, dried fruit, or frozen fruit can also be used. My favorite fruit is a banana, which is perfect for garnishing my breakfast cereal. Instead of ice cream, serve frozen chocolate bananas. Who doesn’t love fruit salad? Try this tasty fruit salad sprinkled with lemon juice to prevent bananas from turning brown.
Apples are small enough to stash in a pocket or backpack. Eat with the peel on because this is where the nutrients are. I love them spread with peanut butter. Enjoy with a slice of cheese, or for a sweeter alternative, try plain yogurt with honey and cinnamon .
Avocados are a nutritional powerhouse and can be eaten plain or mixed into so many delicious dishes. They are a great source of fiber (one avocado contains about 14 grams!) and boast more than double the potassium of a banana—top chips with this healthy guacamole recipe. Add to tacos or burgers, nachos, or make an avocado salad dressing.
Ask your doctor if you need a multivitamin to cover those nutritional gaps.
Signs You’re Not Eating Enough
Anxiety and depression:
“Studies have shown that not eating enough can cause prolonged periods of anxiety and depression in teens and adults,” says Lena Beale, MS, RDN, LD, who is a therapeutic dietitian.
Feeling Cold
When I lose too much weight, I am so cold that it takes forever to warm me up. I need a jacket, thermal underwear, an extra sweatshirt, and heavy covers on my bed. When I go outside, I need to be bundled up in a warm jacket with a hood, and if it’s extra cold, I need mittens and earmuffs.
Hair Loss
“Our bodies are smart and will prioritize what’s most essential, like heart and lung function,” Beal says. If you are not getting the vital nutrients that help your hair grow, you may experience hair loss.
You’re Frequently Hungry
Have you ever watched someone eat or prepare good food? You’re so hungry that your mouth waters, and it’s hard to stick to a calorie-restrictive diet.
“You need a certain number of calories for basic function,” Beal says. Most people require at least 1,000 calories per day—more if you’re active. Restricting yourself to less than that can lead to fatigue.”
You May Develop Gallstones
One profound side effect of a low-calorie diet is that you may develop gallstones. They are more common with rapid weight loss. When your body is in a calorie deficit, it starts breaking down fat for energy. This causes the liver to secrete more cholesterol, and when combined with bile, can form gallstones.
You May Binge
When food intake is restricted, the body responds both physically and mentally. Metabolism slows to conserve energy, appetite increases, and cravings for the restricted foods increase. At this stage, people may feel deprived, irritable, and fatigued.
When I follow a low-calorie diet, I get an overwhelming urge to binge. I eat the food I am craving, and a lot of other foods that look too tempting to pass up. These extra calories can offset all the hard work of a low-calorie diet, and I end up gaining weight instead of losing.
Keep a food diary of your eating behavior. How did you feel before, during, and after the binge? What happened in the hours or days before the binge?
Summary
According to the Orthopaedics of Atlanta and Aesthetic Institute, “Your body weight dramatically affects your chances of developing arthritis. Being overweight directly causes nearly one-fourth of all diagnosed cases of arthritis.
So it’s a good idea to be proactive about your diet. I have always felt it was helpful to consult a dietitian who can help you eat healthier and usually has some tips and tricks to help you maintain a healthy weight.
Try reducing your calories by 20% and see how you feel. Plan your meals, and it never hurts to meal-prep to save time when your days get busy.
Be patient with the weight-loss process. There are a lot of ups and downs, and some days will be better than others. Enjoy the good feelings that you have from a more petite, healthier body.
