Consumption of excessively low calories can lead to a decline in metabolism.
Photo Credit: istockphoto
A healthy metabolism requires the cells to perform at rest and adapt to the changing environment. It includes adaption to periods of starvation, fasting, eating, physical activities, and illness, pregnancy, and lactation, etc.
Metabolism plays key role in converting foods and drinks into energy to keep you afloat and functioning. It is a continuous process that keeps your body running without any hassle. It helps repair cells, maintains life, and support bodily functions.
Metabolism is a complex system that can determine your overall health not just how many calories you burn. Metabolism is made up of all chemical processes occurring in the body cells throughout the day. These processes can help you move, breathe, and recover, among others.
Metabolism decides how the body will make use of energy for every function that the body performs. The body’s metabolism is an ongoing process that never comes to an end whether you are sleeping or walking. It helps you breathe, circulate blood, digest food, grows & repairs cells, manages hormonal functions, and regulates body temperature. A healthy metabolism requires the cells to perform at rest and adapt to the changing environment. It includes adaption to periods of starvation, fasting, eating, physical activities, and illness, pregnancy, and lactation, etc, according to a report featured in Cleveland Clinic. 1
It is worth noting that metabolism does not function at the same rate. It provides signals to the body to use more or less energy during various periods in the whole day for score of different reasons.
1. Eating Very Less Calories: Consumption of excessively low calories can lead to a decline in metabolism. When you reduce your calorie intake significantly, the body may get signals that food is scarce and reduce the rate at which it burns calories to conserve energy. It performs it by slowing down the metabolism. Consumption of lesser than 1,000 calories a day can unleash major impact on the metabolic rate, according to healthline. It may sound okay to eat less in order to lose weight but cutting calories drastically can backfire.
It will make it difficult to shed weight and can cause muscle los that can further decrease metabolic rate. Sustainable weight loss should include moderate calorie decrease instead of extreme reduction. If you are attempting to lose weight via calorie restriction, don’t cut the calorie intake excessively or for longer periods.
2. Inadequate Intake Of Protein: Protein plays vital role in your body. It is crucial to eat adequate protein to accomplish and maintain healthy weight. Protein-rich diet does not only help you feel full but can also enhance the rate at which the body burns calories. The surge in metabolism that takes place after digestion is known as thermic effect of food or TEF. The thermic effect of protein remains more than carbohydrates and fats.
Consumption of protein can temporarily boost metabolism by nearly 20 to 30% when compared to up 10% for carbohydrates and 3% or below for fat. Metabolic rate may slow down during weight loss and may remain slower during weight maintenance, but sufficient consumption of protein can minimize such impacts.
3. Inactive Lifestyle: When you lead a sedentary lifestyle, it can also reduce the number of calories you burn per day. Many individuals lead lifestyles wherein they sit for longer hours that can unleash negative impact on metabolic rate and overall health. When you regularly work out or indulge in playing sports, it can help you burn calories. You can also burn calories with regular physical activities like cleaning, standing, or taking stairs.
Such activities are known as non-exercise activity thermogenesis or NEAT. High amount of NEAT can help you burn approximately 2,000 calories a day. But, such sudden rise may not be feasible for many individuals. Simple walking or standing at desk or just taking walks many times a day can enhance NEAT and prevents metabolism from slowing down.
4. Inadequate Sleep: Sleep plays vital role for your overall health and effective functioning of body. Inadequate sleep can increase the risk of several diseases that may include depression, diabetes, Alzheimer’s, and diabetes, among others. Insufficient sleep and poor-quality sleep can reduce the metabolic rate and enhance the possibilities of weight gain. Individuals getting only 4 hours of sleep every night for 5 consecutive nights witnessed 2.6% decline in resting metabolic rate, on average, added the healthline report. 2
And, the rate became normal only after 12 hours of continuous sleep. Sleep deficiency can become aggravated when individuals sleep during the day instead of night. The change in sleep pattern can harm body’s circadian rhythms or internal clock.
5. High Intake of Sugary Drinks: Excessive consumption of sugary beverages can pose several health hazards. High intake of such drinks can cause diabetes, obesity, and insulin resistance. The higher detrimental impacts of sugary drinks can be attributed to fructose. It is worth noting that table sugar has 50% fructose but when you take high-fructose corn syrup, it will offer 55% fructose. Consistent intake of sugar-loaded beverages can also slow down the metabolism.
FAQs
How does eating very low calories affect metabolism compared to moderate calorie reduction?
Eating very low calories, especially below 1,000 calories per day, signals the body to conserve energy by slowing down metabolism. This slowdown hinders weight loss and may cause muscle loss. In contrast, moderate calorie reduction supports sustainable weight loss without triggering significant metabolic decline, making it a safer approach to managing weight.
Why is protein intake important for metabolism compared to carbs and fats?
Protein has a higher thermic effect of food (TEF), boosting metabolism by 20-30% during digestion, compared to up to 10% for carbohydrates and 3% or less for fats. Adequate protein intake helps maintain metabolic rate during weight loss and supports muscle repair, making it essential for healthy metabolism.
Can an inactive lifestyle really decrease my metabolic rate significantly?
Yes, a sedentary lifestyle reduces the number of calories burned each day by minimizing physical movement. Limited non-exercise activity thermogenesis (NEAT)—such as walking, standing, or taking stairs—can lower metabolic rate, whereas even light activities can increase calorie expenditure by up to 2,000 calories daily.
How does inadequate sleep impact metabolism and weight management?
Insufficient sleep, especially less than 4 hours per night over consecutive days, can reduce resting metabolic rate by about 2.6%. Poor sleep quality also disrupts circadian rhythms, increasing the risk of weight gain and metabolic diseases like diabetes. Metabolic rates typically return to normal after sufficient restorative sleep.
What effects do sugary drinks have on metabolism and overall health?
High intake of sugary drinks, particularly those high in fructose such as high-fructose corn syrup, contributes to slower metabolism, insulin resistance, obesity, and diabetes risk. Reducing consumption of sugary beverages helps protect metabolic health and prevent associated diseases.
Cleveland Clinic|Metabolism
healthline|6 Mistakes That Slow Down Your Metabolism
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
At marvelof.com, we spotlight the latest trends and products to keep you informed and inspired. Our coverage is editorial, not an endorsement to purchase. If you choose to shop through links in this article, whether on Amazon, Flipkart, or Myntra, marvelof.com may earn a small commission at no extra cost to you.
