Can Dieting Damage Your Metabolic process


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So, can you actually damage your metabolism by dieting? To some degree, the answer is yes, because you may be keeping it down regulated and slowed. Although research has yet to yield the. Not exactly.

But gaining and losing fat can change the way your brain regulates your body weight. To understand this answer let’s explore how human metabolism actually works. Then we’ll talk about whether the metabolism can actually be damaged.

“The metabolism does not physically become damaged. Your body’s physiological changes, of which there are dozens, can affect the way your body and your brain interpret all these. As Pritikin’s fitness manager and certified exercise physiologist Lizbeth Simancas explained, crash dieting will slow down your metabolism and hurt your resting metabolic rate. This is because during a.

Quite often after long periods of excessive caloric restriction and over exercising, your metabolism can be negatively affected. You start out thinking that dieting is all about calories in and calories out. Slowly. It’s also important to know that losing weight won’t damage your metabolism. Gaining and losing fat can alter the way our brain regulates our body weight.

Think about the adaptations your body. Aside from the harmful affects yo-yo dieting can have on metabolism, research has found an increased risk of elevated triglyceride and cholesterol levels as well as heart attack and stroke in. You can adapt your diet so you’re eating less of the foods that cause these spikes (which is what Dr Spector has focused on), but you can’t change your basal metabolic rate so that regardless. For example if someone is anorexic for 2-3 years of their life where they’re physically starving their body, when they start to recover and begin eating a healthy amount, does their metabolism readjust or is it permanently damaged forever? How long of starvation does it take to damage your metabolism.

Your metabolism speeds up after you eat in an effort to digest food and turn it into energy. Therefore, eating more often can raise your metabolism and speed up your weight loss. However, to avoid packing on the pounds, you want these meals to be smaller in size and calories.

Increase your.

List of related literature:

We also know that while these metabolic adaptations can persist long after weight loss has stopped, they can also be easily reversed by raising your calories, lifting weights, and eating a high-protein diet.24 And that’s true even for people who have already gone to extreme measures to drop pounds in the past.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

While in the short term changes in caloric intake or expenditure are unlikely to cause significant changes in weight, chronic positive energy balance eventually contributes to overweight and obesity, while repeated negative energy balance leads to weight loss, and potentially, underweight.

“Sports Nutrition for Health Professionals” by Natalie Digate Muth, Michelle Murphy Zive
from Sports Nutrition for Health Professionals
by Natalie Digate Muth, Michelle Murphy Zive
F.A. Davis Company, 2019

However, don’t decrease your calories too low or do anything dangerous in order to lose weight—a drop in food intake below 1,500 calories can drastically slow down metabolism and put a damper on sleep, digestion, mood, and concentration.

“The Better Period Food Solution: Eat Your Way to a Lifetime of Healthier Cycles” by Tracy Lockwood Beckerman
from The Better Period Food Solution: Eat Your Way to a Lifetime of Healthier Cycles
by Tracy Lockwood Beckerman
Ulysses Press, 2019

If you’re at a calorie deficit for a long time it can slow down your metabolism, affect your hormones, slow down your weight loss, increase your stress and your cortisol levels.

“Complete Keto: A Guide to Transforming Your Body and Your Mind for Life” by Drew Manning
from Complete Keto: A Guide to Transforming Your Body and Your Mind for Life
by Drew Manning
Hay House, 2019

It is hard to say how many calories you need to eat in order to lose weight—because of so many variables, such as body type, body weight, level of exercise, and natural metabolism—except that you need to put your body into caloric deficit, to burn off more energy than you take in from your food.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Dieting may lower basal metabolism so that when normal (or at least higher-calorie) eating is resumed at the end of a diet, weight gain is facilitated.

“Encyclopedia of Women and Gender, Two-Volume Set: Sex Similarities and Differences and the Impact of Society on Gender” by Judith Worell
from Encyclopedia of Women and Gender, Two-Volume Set: Sex Similarities and Differences and the Impact of Society on Gender
by Judith Worell
Elsevier Science, 2001

However, the one factor we hear most often is calories in versus calories out—if you eat more calories than your body burns off, the excess is tucked away into storage as fat, regardless of any other factors.

“The Coconut Ketogenic Diet: Supercharge Your Metabolism, Revitalize Thyroid Function, and Lose Excess Weight” by Bruce Fife
from The Coconut Ketogenic Diet: Supercharge Your Metabolism, Revitalize Thyroid Function, and Lose Excess Weight
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Piccadilly Books, Limited, 2017

Yes, metabolic rate increases when you don’t eat.

“Life in the Fasting Lane: How to Make Intermittent Fasting a Lifestyle and Reap the Benefits of Weight Loss and Better Health” by Dr. Jason Fung, Eve Mayer, Megan Ramos
from Life in the Fasting Lane: How to Make Intermittent Fasting a Lifestyle and Reap the Benefits of Weight Loss and Better Health
by Dr. Jason Fung, Eve Mayer, Megan Ramos
Hay House, 2020

As you grow older and lose muscle mass, your metabolism typically slows, which means that most people need to reduce the number of calories in their diet in order to avoid gaining fat.

“Health Opportunities Through Physical Education” by Corbin, Charles B, McConnell, Karen, Le Masurier, Guy, Corbin, David, Farrar, Terri
from Health Opportunities Through Physical Education
by Corbin, Charles B, McConnell, Karen, et. al.
Human Kinetics, 2014

However, it was noted earlier that when the dietary energy deficit is great enough to bring about the metabolism of large amounts of body fat, the mixture of nutrients metabolized by the body will have a much higher fat content than the diet.

“Foods & Nutrition Encyclopedia, Two Volume Set” by Marion Eugene Ensminger, Audrey H. Ensminger
from Foods & Nutrition Encyclopedia, Two Volume Set
by Marion Eugene Ensminger, Audrey H. Ensminger
Taylor & Francis, 1993

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I have been dieting for around 2 years. At first I lowered my intake to 1400, then 1200, then 900. I have been eating 900 calories a day for long over a year. I have lost 64 pounds. I still have 3 pounds to lose, but I have also started doing ab/arm/glute workouts without any weights because I don’t have access to a gym. I am 15, 5’8″, and currently 148 pounds aiming for 145. I think increasing my calories by 200 per 2 weeks would be a nice, slow paced move for me. So the first two weeks, I would have 1100, then the next two I would have 1300, then 1500, then 1700 until I hit a number that would not cause me to lose or gain weight. If I continue doing my at home workouts, would I still make progress? I am worried that not having weights is going to hinder me from this. I am starting this reverse diet today, even though I am not at my final goal yet. Please let me know what you think.

  • I read plenty of great opinions on the net about how exactly Custokebon Secrets can assist you lost tons of fat. Has anybody tried this popular weight loss methods?

  • It ain’t that easy to build muscle without getting fat: depends on lots of factors, namely, age, hormones, where you are in your training. If you’re close to your genetic potential advanced weight lifter it’s tougher to gain lean mass than a beginner lifter age 18. Fasting helps boost metabolism for everyone

  • Your seriously way too cute and adorable. Just had to get that out the way.

    I’m eating 1450 cal a day and have recently been able to up it to 1500(which is what I’m super happy and excited about) I’m a clean eating vegan and I’m extremely high activitt

  • I read a lot of great reviews on the net about how Custokebon Secrets can help you lost a lot of fat. Has any one tried using this popular fat burn method?

  • Idk what’s going on with me. I’m a 6 ft male 18 years old and if I eat over 900 calories I’ll gain so much weight �� it’s so upsetting and frustrating idk what to do����

  • I like this video. Straight to the point, intro gives the basis into the topic without dragging it out. Informative. And 8 minutes. I can’t stand some of these fitness people who say they have the facts and they go on FOREVER about and then throw in physiological jargon to confuse you more so THANK YOU.

  • I love the way you explained this. I don’t believe you because you’re an expert in your field, I believe you because you explain concepts so clearly that I can understand and implement them myself, and I’m no Ravenclaw!

    I used to have a BMI of 41.2 and I was always concerned about whether I was in too much of a deficit or doing it for too long. I was actually more concerned because of what “fitness” pages were telling me than what I felt in my own body (I was doing great!)

    Now my BMI is 30.3 and I’m planning to go gradually into maintenance very soon! I think taking a break from my fat loss while at the borderline between obesity and overweight is going to strengthen my mental game and reinforce that I’m doing this long term!

    I love you and your videos! ♥️

  • Hi there, I want to know if Custokebon Secrets, will work for me? I notice a lot of people keep on talking about this popular fat burn method.

  • Hi there, I want to know if Custokebon Secrets, will work for me? I see many people keep on talking about this popular lose weight method.

  • Hello Max, i am a 34 year old male at 330 pounds wanting to get to 200 pounds a personal Trainer told me that i would need to do Reverse Dieting for nearly 9 month to help restore any Metabolic Damage. Then i would do slow cutting from there for another 6 month for my goal to be ideally reached? i was told by doctor that my thyroid was i do you agree with Reverse Dieting but not for 9 month? would you say still 6 weeks would be best or 9 months?

  • So if someone was in sub 1000 calories during prep, didn’t reverse diet and binge ate post show, 2 years later wants to compete again, do they have to go back to that extreme and more to drop weight again? Thanks for your time.

  • What if you technically have a severe calorie deficit (82 kilo, bmr 1600 with light-moderate exercise yet eating 1200 kcal a day), yet you don’t feel hungry and still feel energised? Is that bad for you?

  • Is 3 months enough to ruin a metabolism? I have been eating from 600 to 1000/1200 cals a day for i think around 3 to 4 months,i wanted to lose fat but i woulf get so hungry that i would binge,im stuck in this binge/restrict cycle and im sick of it, i binged today but i want to get back on track, hos do i start after a binge?

  • I’m only 13 and I’ve been on soo my bad diets.eating less then 1000kcals a day and I’m 5ft6 some day I would it less then 300 kcals.when ever I eat a lot I feel so bad and sometime I would vomit it out.i don’t know what’s wrong with me.but I want to fix it

  • After eating 1200 calories or less for the past couple months to loose weight, yesterday I ate 1500cals+ and stepped on the scale this morning expecting to gain weight but I was a pound less.

  • im running 5 miles a day, and only eat about 800 calories, and my weight doesn’t change. I look like im getting more lean but im still big compared to my initial weight. Im soo depressed because of it ):

  • #SortingHatSquad if someone is eating too few calories and not hitting their protein goal each day (not excessively restricting just eating less than their GBW calculated cals/protein says they should eat because they simply aren’t hungry) can that limit the progress they see in any of the followingmuscle growth, muscle definition, fat loss, weight loss or getting leaner?

  • soo every one week you normaly should have gain like about 1-2 pounds, if you’re gaining too fast so you should low your calorie intake and take it more slowly, am i right?? ‘-‘

  • What happens if, during my diet (six week shred) I am also doing weight training and cardio? Should I limit the exercise I am doing during my shred so that when I come off of it I can ensure the calories are being used by my increase in my workouts? Or does it change things then and I don’t have to worry so much about putting on fat. Near the end of my shred (the last two week) my plan is to slow down my workouts because I am not sure my caloric consumption will support them but I am not sure if I need to yet.

  • Hi there, have you considered Custokebon Secrets yet? Just do a google search. On there you’ll discover a great guidelines about how exactly you can lost tons of fat. Why not give it a chance? perhaps it is going to work for you too.

  • im skenny like not skinny skinny but like i have a 6 pack anyway im a normal skinny size i play foft ball and do track i also take my dog on walks almost every day im 14 yet i eat like only junk food bc my mom is an only mom with 3 kids so we need snacks she also is not a om to cook or clean me and my older sister do that besides all that i do not gain whaieght at all and i didnt do much this summer but sit in my room watch my phone and eat still got a six pack what is this lmao i mean im fine with it hah

  • This video is definitely fantastic! It helps me recall of the time when my wife used Custokebon Secrets to lose 18 lbs and enjoy being healthy again! Many people want to lose fat, however we also require to remain nutritious, and that is what Custokebon Secrets given.

  • I am at unacceptable body fat no way would I try this. I have cant add muscle and add fat so I am huge. Going to my doctor as Ive been running 12 miles a day and managing to gain weight on low numbers. I wont gain nothing if I can avoid. Enough has been for no reason. Wondering if its all the running.

  • I was pretty close to anorexia because I would eat only like 1000 calories a day and I was pretty active so it wasn’t good. Now I have a lot of loose skin and I lost quite a bit of muscle. I’m trying to recover

  • When it comes to eating healthy, you have to try not to fall victim to modern day fad diet plans. Extreme diet plans undoubtedly are a risk for your health, especially ones that seriously restrict your every day nutritional intake. Many of these fad diets work for a short period of time and then the benefits decrease after a while. You should check out Custokebon Secrets on google since it isn’t just another fad diet where you starve yourself.

  • Super late to the party, but thank you for this video. I have a super dysfunctional relationship with food and I’m really trying to fix the psychological problems that have been created over the last 4 years *sigh #sortinghatsquad is awesome ��

  • Hey Jordan! I thank you so much for your videos! Right now i just finished a workout, while watching your videos, and have lost 20lbs. This las t 2 months. Would love to be part of the Inner Circle! #SortingHatSquad

  • I’m 14 and destroyed my fast metabolism. I would eat so unhealthy and not exercise. Most of the time my body would burn it, but after a few years, I gained some weight. This caused me to have an eating disorder where I only ate bellow 1,000 calories… after weeks of doing this, whenever I tried to eat normal, I would gain weight so fast. This meant my metabolism got very bad. But thankfully, I focused on filling up on healthy foods and do workouts, now my metabolism got a bit better. Sadly, I’m not able to eat as much unhealthy foods as other teens, but I can enjoy a few without gaining weight. I still have to eat mostly healthy to maintain my weight, but I’m not complaining cause I actually enjoy eating healthy. 😉 I remember those days where I could eat all the food I want without exercising and stay skinny, sadly those days are kinda over for me lmao. But atleast I’m getting used to eating healthy at a young age:)

  • I don’t have metabolic damage, but I know people that does, and I’ll pass this helpful video on to them. Happy Halloween, bro!����������

  • okaybut im trying to LOSE weight?? what do i do?? i messed up my metabolism big time, and wanna fix it but i still have a lot of weight to lose… what do i do?

  • Hello can someone help me because i’ve been in a calorie deficit for about a year now and I only get hungry twice a day wherein I usually get hungry after 7 hours of eating. I also lost my period for 2 (going 3) months. Does this mean that I have metabolic damage?

  • I read plenty of superb reviews on the net about how exactly Custokebon Secrets (just search it on google) will help you lost crazy amounts of weight. Has anyone tried using this popular diet plan?

  • You can’t imagine how much this video helped me! I’m reverse dieting now and sometimes I get soooo discouraged when I notice slight weight gain and I just want to drop everything and start cutting again.

  • #SortingHatSquad Simply because it’s fundamentally the right thing to do! The hairs that are still there for me rise to the static energy of Hat Squad love ✌️And remember skin is in baby heads!

  • Wow this sounds just what happens to lot of us during military fitness test periods. Diet until weigh in day then binge. Never understood why but what you explained puts it all together.

  • I have no idea how many calories I eat. I just try to eat as little as possible, while I hate all vegetables, don’t eat meat, nor fruits for health reasons, and have food allergies. I mostly just have French fries done in the oven. Maybe pea soup. A tiny slice of homemade bread with cheese for breakfast. A scoop of ice cream as a treat. I aim for 3-5 hours of workout a day. Frankly, I don’t like to eat. I’m too fussy. Drive myself nuts with all the restrictions.

  • I think my metabolism is damaged.I already do Hiit workouts but if I skip one day workout or sometimes even without skipping a workout or taking any unhealthy foods I gain weight.Whenever I try to restrict my calorie I face dyspepsia,ibs, indigestion,bloating mood swings and for that stuffs I always stay unhappy.I m 26 years old girl and 161 cm and my weight is around 67 kgs.Please help me what ratio of foods I should eat.Earlier when I used to be in school or in college days I used to do yo yo diet and used to do more cardio though that time I lost Weight but now even after eating carbs, protiens I cannot loose weight.I tested all the things like tsh,t 2,t3,sugar level,growth hormone all are normal but sometimes I feel insomanic and face indigestion and dyspepsia.Please help me how can I loose my fat and heal my metabolism

  • Hey, I’ve been on a “diet” for a very long time like I only ate 1200 for like 6 months then I started to reverse diet and lost even more weight wich was great. Then I got up to 1700 Kalorien but was unsatisfied with my body then. I thought I went over my metabolic power and went down to 1600 again. But I do want to break out of this circle but also don’t really want to gain fat. It scares me. What should I do?

  • Hi I’ve been in a caloric deficit 6 1/2 months at 1200 calories a day I started at 290 lost 38 lbs but I haven’t lost weight in 2 weeks.i watched another one of your videos and found out how much of a deficit should be in and it’s way higher than the 1200 I’ve been consuming if I change my calorie intake and continue to exercise will I start to lose weight again or will I gain. I’m at a lost. Please help

  • I love your videos! Not just the knowledge you share but that you helping people, making it aware that there is no BAD FOOD, helping people with their relationship with food and to not get discouraged on their journey. I had a trainer couple years ago and she would always provide a meal plan, do measurements and weekly weigh ins. And if we didn’t make weight we would get punished (usually 300-500 calories on the stairmaster without stopping). I did not want to get punished so i followed that meal plan to a T and did all the extra cardio or whatever if i felt like i was messing up. I got punished once and it was horrible! It got to the point to where i was weighing myself daily, becoming depressed because of the number on the scale. Once my 3 months ended with her i was down 25 pounds which i was so happy about but slowly started eating what i wanted and because of not having of i in the 3 months and limiting myself to just lean meats, green veggies, rice or potatoes (literally) it turned into me binging and gaining the weight back… so mentally it ruined my relationship with food BUT thanks to your videos I’m slowly getting better. Two weeks ago I decided to really start tracking and getting back in the gym. Im in a caloric deficit and starting tracking my calories no matter the nutritional value of the food and going to the gym 2-3 times a week. Still scared to get on the scale but maybe in a month or two that will be my next step.

  • I went out into the desert south of Ajo Arizona with only water. I was 220 lbs. I did not eat anything for 40 day actually I quite 4 hours before the 40 day 39 days and 20 hours. I lost 70 lbs in that 40 days. Afterwards I was 150 lbs which is my ideal Marine Corps weight. It was the hardest thing I ever did in my life even harder than Marine Corps Boot Camp. I have pictures and I kept a detailed diary. I’m thinking about publishing my diary of it. Anyway that was in 2006. By 2012 I had gained it all back.

  • UPDATE: I recently did an entire series on the topic of speeding up your metabolism and even documented my own journey as I sped up my metabolism by 500+ calories. If you’re looking for a more in depth step-by-step on how to go about this process, check out my playlist on Reverse Dieting:

  • Uhmm just a Quick question, does redbull or any other energy drink boost your metabolism? I think it does Because it has a lot of cafeine but i am not sure

  • Working out makes me feel more depressed and anxious, it’s insane but when I am not working out, I am happier. I think the anxiety is that time spent exercising feels like time wasted when I have 10-15 much more pressing things to do every day between work and school…

  • Hey to the person who is reading this! I’m looking for someone to do a recovery with. I feel like doing it with someone will make me more motivated.

    I have been eating 200-300 calories a day for almost a month now, and I am SO SCARED to start eating normally or to increase my calories. I don’t know if my metabolism is damaged or not. Someone please help me ��

  • I ate under 1,000 calories daily or most days and panicked when I went over 1,000. It’s bad that I had to even think that, it was mainly myself and peer pressure. Mainly me, I don’t blame anyone else but me tbh. I want to get my fast metabolism back

  • I eat around 500 calories a day and am bulimic. no one knows about this except my school nurse. I’m going on holiday in 3 months and want to get my normal metabolism back whilst keeping the weight i’ve tried so hard to loose.

  • Thanks for the great explanation! My poor metabolism is so off whack I gain on 500cals a day����‍♀️ I thought it was just my age (and stupid eating habits) but at least I know it’s fixable now��

  • What is “extreme”? I have friends who have put themselves for 900-1200 calories for 10months…. I would consider that extreme? but they don’t? help?

  • I started my diet on Feb 14 and I weighed 205 and know I weigh 130 and I used cheat days or cheat meals every week of my diet and that’s a lot of the reason why I think it worked so well, is my metabolism at a good place or do I need to speed it up a bit more? either way I want to build more muscle, and that should make everything right, right?