The Unexpected Consequences of Undereating
Many people hold to a limited-calorie mindset, meaning that in order to be healthy and maintain a proper weight, calorie intake should remain as little as possible in order to avoid unnecessary weight gain.
While maintaining a healthy weight is certainly an important part of your overall health, restricting your daily calorie budget can have unforeseen consequences. In fact, it could be argued that there is a benefit to consuming as many calories as possible each day without gaining unnecessary weight. Why is this the case?
Your basal metabolic rate (BMR), or the amount of energy your body expends each day while at rest, is sensitive to your average energy intake. This is a concept that is well documented among chronic dieters. By habitually limiting calorie intake, you are teaching your body that energy resources are scarce, and your body will respond in a few different ways to conserve energy. Your BMR will be reduced, and your body will become favorable to storing energy as body fat.
Conversely, dietary habits that provide adequate calories at anticipated intervals can promote an increased BMR. This means that by pushing the upper limits of your daily calorie budget, your body will ultimately expend more energy at rest. Interestingly, consuming an adequate amount of protein appears to also promote an increased BMR.
Of course, there is a balance to this act, since consuming calories in excess to your overall output will ultimately result in weight gain. Instead, the goal is to appropriately fuel your body with balanced meals spaced evenly throughout the day to teach your body to anticipate a reliable supply of energy.
Unfortunately, the limited calorie mindset is a prevalent one, and it can often backfire by encouraging a lifelong struggle with weight management. This mindset will often lead people into compensatory behaviors as well, such as restricting dietary intake in anticipation of overeating, or viewing exercise only as a means to expend extra calories, rather than an enjoyable and rewarding physical activity.
Moreover, undereating can lead to and exacerbate gastrointestinal issues, such as constipation. Eating too little will slow down the digestive process and reduce the frequency of bowel movements. Irregular eating patterns, such as skipping meals or going long periods without food, can impair gut motility, or the process that propels food through your intestinal tract. And unbalanced eating behaviors, such as cycling between overeating and undereating, can lead to symptoms of bloating and heartburn.
If you have subscribed to a limited-calorie mindset, consider an alternative approach. Practice honoring your hunger and fullness cues and balancing your meals. You may find a restored relationship with food, improved weight management, and a happier gut!
Working with a dietitian is the best way to learn about your daily energy needs and how to satisfy them! If you would like to work with me, schedule a FREE discovery call here.