In today’s diet-centric culture, the allure of quick weight loss often leads many women to adopt long-term low calorie diets. While reducing calorie intake can yield short-term results, the long-term effects on hormone health, nutrient deficiencies, and overall well-being can be alarming. Here’s why this approach can be particularly detrimental, especially for women.

The Impact on Hormones

One of the most significant consequences of a low-calorie diet is its effect on hormone health. Women’s bodies are finely tuned to maintain a delicate balance of hormones, including oestrogen, progesterone and thyroid hormones. Consistently consuming too few calories can lead to hormonal imbalances, which can have a ripple effect on various bodily functions.

1. Stress Hormones

When the body perceives a calorie deficit, it goes into survival mode. This can cause an increase in cortisol, the primary stress hormone. Elevated cortisol levels can lead to weight gain, particularly around the abdomen and can disrupt the normal functioning of other hormones, including thyroid hormones. An underactive thyroid can slow metabolism and lead to fatigue, depression and weight gain.

2. Nutrient Deficiencies

Low-calorie diets often focus on quantity rather than quality. This can result in a lack of essential nutrients, such as vitamins, minerals, and fatty acids. For instance, deficiencies in B vitamins can affect energy levels, while inadequate intake of omega-3 fatty acids can impair brain function and mood.

3. Menstrual Irregularities

Hormonal imbalances due to low-calorie intake can also disrupt the menstrual cycle, leading to irregular periods or even amenorrhea (the absence of menstruation). This can have long-term implications for reproductive health and bone density.

The Pitfalls of Calorie Counting

Many individuals who embark on a low-calorie diet often turn to calorie counting as a means to control their intake. However, this approach can be counterproductive for several reasons:

Focus on the Wrong Things – Calorie counting emphasizes quantity over quality. While it’s important to be mindful of caloric intake, it’s equally crucial to prioritise nutrient-dense foods that provide the body with the necessary vitamins and minerals to function optimally.

Psychological Impact – The constant obsession with calorie counting can lead to unhealthy relationships with food, potentially fostering disordered eating patterns. This mental burden can further exacerbate stress and anxiety, creating a vicious cycle.

Sustainability Issues – Extremely low calorie diets are often unsustainable in the long term. As the body adapts to a lower caloric intake, weight loss may plateau, leading individuals to further restrict their diets, which can exacerbate the negative effects on hormonal health.

In summary, while low calorie diets may promise quick results, their long-term effects on hormone health, nutrient deficiencies, and psychological wellbeing can be detrimental, especially for women. Instead of focusing solely on calories, it’s essential to adopt a holistic approach to nutrition that emphasizes balance, whole foods, and self-care. Prioritising nutrient-dense meals and listening to your body’s hunger signals can lead to a healthier relationship with food and better overall health.

Natalie Bhangal is a personal trainer who has a passion for health, fitness and strength training. She trains beginners, athletes, pregnant and postnatal women, those with injuries and injury prone clients. For more information email natalie@graftfitness.com