Frustrated? Want to lose some weight? Make your body calorie deficit. Calorie deficit is one of the easiest way to lose weight! but wait, be cautious, it can also have negative impacts on the body if sustained for too long or achieved through extreme methods. So you have to understand ‘weight loss’ and calorie deficit properly. It is no wrong of taking less calorie for weight loss. But understanding how to heal or “restore balance” from a calorie deficit is important for your metabolism, hormonal health, and overall well-being.
This article by Tugela Wave will explain what a calorie deficit is, how it impacts the body, why you might need to “heal” from it, and how to get your energy and metabolism back on track. In addition to the physiological components, we will offer perspectives derived from books, research studies, and professional judgments to give readers a thorough grasp of this important area of diet and weight control.
Science of Calorie Deficit
Understanding Calorie Deficit
A calorie deficit occurs when the number of calories you burn exceeds the number of calories you consume. The human body requires a certain amount of energy (calories) to perform its basic functions, such as breathing, digesting food, and maintaining body temperature (known as basal metabolic rate, or BMR). When you consume fewer calories than this, your body begins to tap into stored fat for energy, leading to weight loss.
The general formula for creating a calorie deficit is:
- Calorie Deficit = Calories Consumed – Calories Burned
For example, if your body requires 2,000 calories per day to maintain your weight, and you consume only 1,500 calories, you’re in a 500-calorie deficit, which will lead to weight loss over time.
However, while a calorie deficit is necessary for weight loss, it must be approached carefully. If the deficit is too large, or if it’s sustained for too long, it can lead to several health issues, including nutrient deficiencies, muscle loss, hormonal imbalances, and metabolic slowdown. This is why understanding how to heal from a calorie deficit is essential for long-term health and sustainability.
How Prolonged Calorie Deficit Affects the Body
A mild calorie deficit (such as 10-20% below maintenance) can help with weight loss without significant negative effects on metabolism or overall health. However, when the deficit is too large, the body begins to experience several compensatory mechanisms that can disrupt normal functioning. Here are some of the most common effects of prolonged calorie deficits:
A. Metabolic Adaptation
One of the most well-known consequences of prolonged calorie restriction is metabolic adaptation (also known as adaptive thermogenesis). This is when the body’s metabolism slows down in response to the reduced caloric intake, making it harder to lose weight over time. A research conducted by Dr. Abdul G. Dulloo in 1997 has shown that prolonged dieting can decrease the BMR, meaning fewer calories are burned at rest. This slowdown happens as the body tries to preserve energy in response to what it perceives as an energy shortage.
B. Loss of Lean Muscle Mass
When the body is in a calorie deficit, especially if protein intake is insufficient or if strength training is not incorporated into the routine, the body may also break down muscle tissue for energy. This is especially true in a severe calorie deficit, where the body starts to catabolize both fat and muscle for fuel. Over time, this can lead to muscle wasting, which further decreases the metabolic rate.
C. Hormonal Imbalances
Extended calorie restriction can lead to hormonal changes that negatively impact both physical and mental health. ‘Leptin, a hormone responsible for regulating hunger and energy balance, decreases with prolonged caloric restriction’ – has been shown in research by Michael W. Schwartz, MD. Lower leptin levels signal the body to increase hunger and decrease energy expenditure, leading to cravings and fatigue. Moreover, thyroid hormones, which are crucial for metabolism, can also decrease as a result of calorie restriction – shown in the research by Rashmi Mullur of David Geffen School of Medicine at UCLA, Los Angeles, California in 2014.
Additionally, Prof. Grazyna Jasienska showed that, reduced calorie intake can affect reproductive hormones. For example, women who are in a prolonged calorie deficit may experience menstrual irregularities due to decreased levels of estrogen. In extreme cases, this can lead to amenorrhea (the absence of menstruation), a sign of energy deficiency that affects reproductive health.
D. Nutrient Deficiencies
When you restrict calories, it can be difficult to meet all of your body’s nutritional needs. If the deficit is created by eliminating entire food groups or eating too little, you may not get adequate vitamins, minerals, or essential fatty acids. Micronutrient deficiencies can result in a wide range of issues, including weakened immune function, impaired bone health, and poor mental clarity.
How to increase and Restore Balance to Your Metabolism
If you’ve been in a calorie deficit for an extended period and are experiencing symptoms of metabolic slowdown, muscle loss, or hormonal disruptions, it’s essential to restore balance to your body. Here are evidence-based strategies to help heal from a calorie deficit and restore your metabolism:
A. Gradually Increase Caloric Intake
One of the first steps in healing from a prolonged calorie deficit is to gradually increase your caloric intake. A reverse diet involves slowly increasing calories over a period of weeks to allow the body to adjust to the new energy intake without gaining excessive fat. This process allows the metabolism to “wake up” and return to its normal rate without shocking the system with a sudden increase in food intake.
According to a study by James O. Hill, published in the American Journal of Clinical Nutrition, gradual refeeding (or increasing caloric intake) can help normalize metabolic rate and reverse some of the negative effects of prolonged dieting. It’s generally recommended to add 100-200 calories per day per week, depending on individual factors like activity level and body composition.
B. Prioritize Protein Intake
To minimize muscle loss and support recovery, it’s crucial to prioritize protein intake when increasing calories. Protein helps preserve lean mass and promotes muscle protein synthesis, which can help reverse muscle wasting that may have occurred during a prolonged deficit. S. M. Philips suggests ‘for a protein intake of at least 1.6 grams per kilogram of body weight per day’. Incorporating strength training or resistance exercises can also help rebuild muscle mass, improve metabolic function, and increase your total energy expenditure.
C. Manage Stress and Sleep
Chronic stress and poor sleep can exacerbate the negative effects of a calorie deficit, including hormone imbalances and metabolic slowing. E J Nestler identifies that cortisol, the stress hormone, increases in response to calorie restriction, leading to increased hunger, cravings, and fat storage. Getting sufficient restful sleep (7-9 hours per night) and engaging in stress-management techniques like yoga, meditation, or mindfulness can help support hormonal balance and metabolism.
D. Be Patient and Listen to Your Body
Healing from a calorie deficit takes time. Rushing back into extreme exercise or drastically increasing food intake may result in fat gain or further metabolic disruption. It’s important to focus on long-term sustainability rather than rapid results. Listening to your body’s hunger cues, paying attention to energy levels, and tracking progress (in terms of both physical and mental health) can help you adjust your plan as needed.
While a calorie deficit is an effective strategy for weight loss, prolonged or extreme calorie restriction can disrupt your metabolism, hormones, and overall health. If you find yourself in a position where you need to “heal” from a calorie deficit, it’s important to gradually restore caloric intake, prioritize nutrition, support muscle mass, and focus on overall well-being.
By taking a more balanced, sustainable approach, you can heal your metabolism and restore hormonal equilibrium, ultimately leading to better long-term health and a more sustainable relationship with food and exercise.
References:
- Dulloo, A. G., Jacquet, J., & Montani, J. P. (1997). “Adaptive thermogenesis in humans.” International Journal of Obesity, 21(10), 47-52.
- Hill, J. O., Wyatt, H. R., & Peters, J. C. (2012). “Energy balance and obesity.” The Lancet, 360(9333), 1577-1584.
- Jasienska, G., Ziomkiewicz, A., & Lipowicz, A. (2004). “Caloric restriction and reproductive function.” Human Reproduction, 19(2), 477-482.
- Lutter, M., Nestler, E. J., & Volpicelli, L. (2008). “The role of stress and cortisol in regulating food intake and body weight.” Current Diabetes Reports, 8(3), 283-291.
- Phillips, S. M., & Van Loon, L. J. (2016). “Dietary protein for athletes: From requirements to metabolic advantage.” Applied Physiology, Nutrition, and Metabolism, 41(6), 557-570.
- Schwartz, M. W., & Seeley, R. J. (2000). “Integrating energy balance: A hypothesis linking circuits, signals, and behavior.” Journal of Clinical Investigation, 106(6), 1047-1051.
- Rashmi Mullur, Yan-Yun Liu, Gregory A Brent (2014). “Thyroid Hormone Regulation of Metabolism”