To lose weight, calories must be restricted. However, the logic of “the less calories we eat, the faster and more weight we will lose” is unfortunately neither healthy nor correct. Eating very low calories puts your health at risk in 5 ways;
1. The amount of nutrients you need cannot be met! Although their presence is not always felt, the functions of vitamins, minerals, fiber and other nutrients in the body are very valuable. In order for the metabolism to work in a real way, it is necessary to get enough nutrition from these nutrients. For example, dietary calcium; It is very valuable in terms of bodily functions such as bone health and muscle contraction, control and turnover. After the age of 30, the increase in bone mass stops and the rest of the life is spent with the stored bone mass until the age of 30. In cases where the need for calcium cannot be met, calcium mineral is withdrawn from the bones and risks such as osteoporosis, osteomalacia and bone fractures increase.
As a result of the restriction of fat in low-calorie diets, insufficiency of vitamin E, especially found in oilseeds and vegetable oils, is observed. This vitamin is a fat-soluble vitamin and is responsible for strengthening immunity, fighting free radicals as an antioxidant, and defending against cancer and other chronic diseases. When the fat percentage of the diet is <10% of the total power, the absorption of fat-soluble vitamins such as vitamins A, D, E, and K decreases, and symptoms of deficiency occur.
2. You Get Back the Weight You Lose Quickly! When very low calorie diets are applied to lose weight, this nutrition cannot be made into a lifestyle. The continuity of the very restricted diet cannot be ensured, and when the diet is disrupted, there is a tendency to foods with more and more calories. As a result, the place of 1-2 kilos, which is given with effort and for which metabolism is slowed down, is quickly filled by 5-6 kilos.
3. Your Metabolism Slows Down! When there is not enough food intake, the body enters the idea of ”There is a Scarcity” and stores everything you eat as fat and reduces the metabolic rate by 10-20% in the name of spending minimal power. As a result of shock diets applied with very calorie restrictions, muscle loss occurs, body fluid level decreases; but adipose tissue is preserved. For this reason, it is very easy to regain the lost weight.
4. Mental Fatigue Occurs! The brain uses only glucose as fuel. Since there is not enough glucose for his gentleman in insufficient calorie intake, there are always situations such as sleepiness, fatigue, weakness, lack of concentration, low motivation. As a result, conditions such as school success, work efficiency, social life and physical activity are adversely affected.
5. Gallstone Risk Reveals! Low-calorie diets with a daily intake of 800 calories cause gallstones and abdominal pain as a result of rapid weight loss. Gallstones, which are formed by frequent weight loss and gain with such diets, pose a risk especially for women over the age of 40, and can even lead to gallbladder cancer.
