You Will Suffer Nutritional Deficiencies
When you go on an extensive caloric deficit, chances are high that you will not be getting the nutrients you were getting prior to choosing to go this route. The reasoning behind this is that the caloric deficit will be more intense than it would be when you go on a slight deficit, usually not more than 500 calories.
Loss of Muscle
Another downside of going on such a plan is that you will potentially lose a lot of muscle that you have taken years to build. This is because when you go on an intense caloric deficit, your body goes ahead to break down muscle tissue for energy. When this happens, the body suffers a major hit, especially in regard to the metabolic rate. The result is reduced basal metabolic rate, which in turn makes it harder for you to achieve your weight loss goals. This will not be the only thing affected because loss of muscle can also affect your physical performance and increase the risk of injury.
Slower Metabolism
Speaking of the reduced metabolic rate due to loss of muscle, it can also happen because your body will start getting used to the small amounts of food that you take in. The body does this as it tries to conserve energy due to the significant caloric reduction. If you happen to end the plan and continue consuming the normal calories you were previously taking in, the body will continue conserving that extra energy as fat, making you gain a lot of weight than you ever had before going on this plan. Weight gain will not be the only thing you suffer, as you will also experience a reduction in overall energy and vitality levels.
Dehydration
Excess weight can be lost as either fat or water. Going on a severe caloric deficit can cause loss of fluids instead of loss of fat. Due to the huge loss, you are likely to suffer dehydration. This is something that can cause health risks such as fatigue, dizziness, and headaches. It can also affect the normal function of organs. It also masks fat loss, which can make you think that you are making a lot of progress, which you are not. Due to this, you might find yourself continuing to eat like this. However, you have no idea that you are putting your body at risk.
Mental Health Risks
The significant calorie cut can lead to feelings of frustration, deprivation, and anxiety, especially around food. The initial pounds that you shed initially can also create a false sense of accomplishment, making you develop unhealthy eating habits. You could even develop eating disorders like binge eating or orthorexia. The deficit will also take a toll on you and you will most likely suffer anxiety, fatigue, and mood swings. To avoid this, it is better to take the journey slowly and adopt a better and healthier nutrition plan.
The way you eat is the cornerstone of a good weight management program. However, many people, due to the need to achieve quick results, go the extra mile and adopt intense plans. Such caloric deficit is not recommended because it is unsustainable, will cause you to lose muscle, and creates a deficiency of important nutrients. In short, it is not a healthy method to adopt. Instead, consider going the slower route, as it is healthier and will help you achieve your goals safely.