The Impact of Extremely Low Calorie Diets on Health: A Comprehensive Guide

Extremely low calorie diets, such as those limiting daily intake to 800 or 900 calories, pose significant health risks. This article explores the effects of malnutrition, vitamin and mineral deficiencies, and health complications that can arise from such calorie-restricted diets.

Effects on Health and Physiology

Consuming a daily diet of only 800 to 900 calories is well below the basal metabolic rate (BMR) of most individuals. Instead of solely burning fat, the body begins to break down muscle mass to compensate for the lack of energy. Over time, these energy deficits can lead to a body adapting to starvation mode.

The biochemical processes in the body undergo significant changes, including the shutting down and deterioration of organs, which can ultimately cause fatal events such as heart attacks or organ failure. The long-term repercussions of consuming such a minimal amount of calories for extended periods significantly impact health, potentially leading to irreversible damage.

Short-Term vs. Long-Term Effects

While a short-term adherence to an 800-calorie diet for a day or two may not produce noticeable effects, the risks increase when such a regimen is maintained over a prolonged period. Long-term effects include hair loss, weakened bones, and gum issues, as the body lacks essential nutrients necessary for hair growth, bone density, and oral health.

Healthy Alternatives for Weight Loss

In the context of the current global health challenges, maintaining a healthy lifestyle is more crucial than ever. This includes staying mentally and physically fit, especially in the wake of the coronavirus pandemic. Here are some effective at-home workouts and dietary tips to combat belly fat without compromising on health.

Exercises for Targeting Belly Fat

The Boat Pose: This exercise targets the core and helps in reducing belly fat. Perform the boat pose by lying on your back and raising your legs and torso to create a 90-degree angle. Hold the pose for a few seconds and perform at least 5 sets with 3-4 reps per set. Crunches: Lie on your back, bend your knees, and place your hands behind your head for support. Contract your abs and curl your torso towards your knees, holding for a second before lowering back down. Perform at least 20 repetitions in 3 sets. Mountain Climbers: Start in a plank position, bring your right knee towards your chest, and return to the plank position. Alternate legs continuously or speed up to perform for 30-60 seconds. Lying Leg Raises: Lie on your back with straight legs and raise them off the floor to form a 90-degree angle. Slowly lower your legs without letting them touch the ground and raise back up. Perform 3 sets of 15 reps. Traditional Plank: Begin with your forearms and toes on the floor, hands directly under your shoulders, and your body forming a straight line. Contract your abdominal muscles and hold for about 10 seconds, gradually increasing the duration.

Healthy Dietary Tips

Strictly Avoid Sugar: Eliminating sugar and sugar-laden products, such as soda and fresh juices, can aid in reducing belly fat. Opt for fresh fruits, dates, or maple syrup if you need a sweet fix. Avoid Excessive Salt: High salt intake can cause water retention and bloating, so reduce your consumption. Processed foods and canned items should also be avoided; instead, choose fresh fruits and vegetables and whole grains. Incorporate More Protein: Protein is vital for weight loss and reducing cravings. Opt for high-protein foods such as eggs, fish, legumes, nuts, meat, and dairy products. Additional protein can be obtained through supplements like whey protein if needed.

Proper nutrition and regular exercise are crucial for achieving and maintaining a healthy weight. By following these tips and staying informed about the risks associated with extremely low calorie diets, individuals can adopt healthier practices to achieve their fitness goals.