Maintaining bone and mass on a low-calorie diet can be challenging. Calorie restriction has been shown to improve blood pressure within just a couple of weeks, and it may even lead to the normalization of blood pressure and the discontinuation of blood pressure pills. However, this can also cause orthostatic intolerance, leading to lightheadedness or dizziness upon standing, and in severe cases, fainting. Drinking plenty of water can help alleviate these symptoms.
In terms of muscle mass, studies have found that about 70 percent of body weight lost during calorie restriction is fat, with the remaining 30 percent being lean body mass. The CALERIE trial demonstrated an improved body composition with 72 percent lean mass, compared to 66 percent in the control group. Despite a decline in leg muscle mass and strength, relative to their new body size, participants generally got stronger.
Attempts to preserve lean mass, particularly among older individuals, often suggest increased protein intake as a solution. However, most studies have not found a beneficial effect on preserving muscle strength or function, regardless of age or activity level. Even when compared to a normal-protein diet, a high-protein diet had no significant effect on lean body mass, muscle strength, or physical performance.
Surprisingly, high protein intake during weight loss has been found to have negative metabolic effects, undermining the benefits of weight loss on insulin sensitivity. Therefore, it’s important to consider other methods for preserving muscle mass, such as exercise. In fact, resistance training just three times a week can prevent over 90 percent of lean body mass loss during calorie restriction.
Furthermore, exercise can also help prevent bone loss experienced during weight loss. Research has shown that regular exercise should be included as part of a comprehensive weight loss program to offset the adverse effects of caloric restriction on bone.
While calorie restriction may result in a small drop in bone mineral density, the benefits it offers in terms of improvements in blood pressure, cholesterol, mood, libido, and sleep seem to far outweigh the potential risks. The importance of calorie restriction in improving quality of life has been emphasized by the American Medical Association’s internal medicine journal.
Therefore, while there are some pitfalls to calorie restriction, the numerous benefits it offers to overall well-being make it a significant factor in maintaining a healthy lifestyle.
For more information on calorie restriction, fasting, intermittent fasting, and time-restricted eating, check out related videos.
