Undereating Isn't the Flex You Think It Is

Many people think undereating is the key to success. It's all about Calories in versus Calories out, isn't it? In some ways yes, but that is an over-simplified way of looking at it.

Diet culture has made 1200-1800 Calorie diets feel like the prescription for all weight loss. With GLP-1s flooding the pharmaceutical market, achieving your dream body appears to be easier than ever. This is in part due to the side effects of appetite suppression and GI symptoms. People don't have to think about intentional restriction anymore due to their overall disinterest in food. However, living in an extreme Calorie deficit is not only unrealistic for the long-term, but it can also be dangerous.

The heart and brain alone need an average of 500-650 Calories daily to operate. When people don't eat enough throughout the day, their bodies do not receive what they need to function at baseline. The resulting side effects can be life-altering.

Undereating can cause:

Start with what you can add into your diet rather than take away. Eat 3 meals and 2-3 snacks daily. Increase your fiber intake by making your plate colorful with a delicious variety of fruits and vegetables. (Yes, you can and should eat fruit!) Incorporate protein through lean meats, fish, eggs, tofu, dairy, nuts, and beans.

Keep your favorite water bottle full and near you throughout the day to serve as a motivator to reach your daily water goals. Swap out sodas and sugar-sweetened beverages for flavored water, sugar-free sodas, or prebiotic sodas. Increase physical activity and adequately fuel your body around exercise. Finally, don't underestimate the importance of good sleep for recovery and weight management.

If you have added all the above and are still not reaching your goals, consider reaching out to a dietitian or medical provider to determine next steps. A small Calorie deficit of 300-500 Calories less than what you were receiving before may be helpful. However, prescribing yourself a set amount of Calories without consulting a professional first can lead to undereating and may lead to rebound weight gain when the diet fails.