So often people turn to undereating as their answer for quick weight loss results. This type of behaviour does more harm than good and results in the opposite of healthy, both mentally and physically. Unfortunately social media can highlight this behaviour as a great idea. Keep reading as we educate you on why restrictive eating is not the answer.
What is restrictive eating?
According to Eating Disorders Victoria, disordered or avoidant eating is described as “an eating or feeding disorder characterised by a persistent and disturbed pattern of feeding or eating that leads to a failure to meet nutritional/energy needs” (Eating Disorders Victoria, 2023).
The after effects
Restrictive eating can leave some damaging after effects that are both physical and mental. On the mental side of things some of these include anxiety towards food, depression, body dysmorphia, poor concentration and sleep disturbances. Physically speaking a lot can change from restricted eating, starting with nutrient deficiency and malnourishment. Undereating can also lead to increased dizziness and fainting, muscle wastage, increased risk of cardiovascular disease, electrolyte imbalances, gastrointestinal disturbances and hormone imbalances to name a few (NEDA, 2022). Although the goal of restrictive eating may be to improve health, it really can turn things in the opposite direction.
The healthy alternative
Eating enough food that is nourishing and healthy is the place to begin! When it comes to healthy and sustainable weight loss quality and quantity both matter! A small calorie deficit is ok when trying to lose weight but you don’t want to be under-eating by more than a few hundred calories depending on your size and other factors. Skipping out on macronutrients like fats and carbohydrates once again isn’t the answer, these are macronutrients for a reason, because the body requires them for functioning. For a healthy way to look at your calorie intake and macronutrients we urge you to see a nutritionist or dietician, but remember to make sure the person giving you information is properly qualified to do so. Moving your body daily, increasing your exercise intensity, mixing up what you are doing and building muscle mass are all healthy and beneficial ways to reduce body fat. Once again remember not to overdo it, the body needs rest just as much to function properly (Kim, 2021)!
Taking some functional food supplements can help to keep your body thriving, reduce inflammation and support a healthy metabolism. Some of our favourites include:
- ginseng
- Turmeric
- Lemon
- Apple cider vinegar
- Berries
- Green tea
- Coffee
- Legumes
- Chilli
- Ginger
- Eggs
Fuel keeps things moving
Just remember, like a car needs petrol to run, our bodies need food to function. Nourishing your body with nutritious foods is not only mentally and physically beneficial but also provides sustainable health long term. If you are struggling with how to navigate this, book a consultation with a nutritionist today!
References
Eating Disorders Victoria, (2023). ARFID, accessed on 13/07/2023, <https://www.eatingdisorders.org.au/eating-disorders-a-z/arfid/>
Kim J. Y. (2021). Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. Journal of obesity & metabolic syndrome, 30(1), 20–31. https://doi.org/10.7570/jomes20065
NEDA, (2022). Health consequences, accessed on 13/07/2023, <https://www.nationaleatingdisorders.org/health-consequences>