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Now back to your regularly scheduled mad sewing spree.....
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Learn why cutting out too many calories can keep you from losing weight.
By Krisha McCoy, MS
(Medically reviewed by Christine Wilmsen Craig, MD .)
If you're like most people who want to lose weight, you want to lose it fast. So you may be tempted to make drastic changes in your diet to dramatically reduce the number of calories you consume. But what you may not know is that eating too few calories can actually backfire and sabotage your weight-loss efforts.
"It would make sense to stop eating [when you are trying to lose weight], but it actually works in the opposite way," says Kimberly Lummus, MS, RD, Texas Dietetic Association media representative and public relations coordinator at the Austin Dietetic Association in Austin, Texas.
Calories and Your Health
The most effective way to lose weight is to consume fewer calories than you expend, creating a calorie deficit. But if your calorie intake dips too low, says Lummus, your body could go into starvation mode. "Your body will start to store fat because it thinks it is not going to get anything," says Lummus. "You will be at a point where your body is kind of at a standstill."
Lummus says that when your body goes into starvation mode, your metabolism slows to a crawl, burning calories as slowly as possible to conserve its energy stores. This is why people who cut their calories too much may reach a plateau and stop losing weight.
Eating too few calories can be the start of a vicious cycle that causes diet distress. When you cut your calories so low that your metabolism slows and you stop losing weight, you probably will become frustrated that your efforts are not paying off. This can lead you to overeat and ultimately gain weight.
"It is so hard to sustain cutting calories and eating too little. What typically happens is that the person will go in the opposite direction; they will just become too hungry and go into a binging mode," says Lummus. "Because you are getting frustrated by not seeing any weight loss, you just sort of throw in the towel."
In addition to sabotaging your weight-loss efforts, eating too few calories can also harm your health. When your body goes into starvation mode, you are at increased risk for the following:
Abnormally low blood
pressure and slow heart rate
Heart rhythm abnormalities
Electrolyte imbalances, especially potassium deficiency
Gallstones
Hair loss
Brittle fingernails
Loss of menstrual periods in women
Soft hair growth over entire body
Dizziness
Trouble concentrating
Anemia
Swelling in your joints
Brittle bones
Depression
Coming to Terms With Calories
Remember that calories are not your enemy. They are a vital part of a healthy and energetic life. "Your body needs a certain amount of calories just to sustain proper function," says Lummus. This is why fad diets that force you to cut out too many calories leave you feeling lethargic, shaky, and ready to give up.
Instead of opting for a fad diet, find a reasonable eating and exercise plan that allows you to lose one-half to two pounds per week. There is evidence that people who lose weight at this rate — by making better nutrition choices, eating smaller portion sizes, and exercising — also have the best chance of keeping it off. Make a plan to adopt new healthful habits that you will be able to stick to indefinitely, and always allow yourself a little wiggle room for special occasions.
Last Updated: 04/03/2009
This section created and produced exclusively by the editorial staff of EverydayHealth.com. © 2010 EverydayHealth.com; all rights reserved.
Your Organic Food Guide
Are organic foods worth the splurge? The answer: Some of them.
By Sara Calabro
Medically reviewed by Lindsey Marcellin, MD, MPH
Organic food is in. Whether it’s Oprah interviewing Michael Pollan, the world’s best-known pro-organic food writer, or your neighborhood grocery store posting signs for its stock of organic foods, you may feel like messages about organic food benefits have exploded in recent years. And you’d be right: In less than 20 years, the organic food industry has mushroomed — from $1 billion in 1990 to $20 billion in 2007. In 2006 alone, sales of organic foods and beverages grew by 20.9 percent.
One message in particular — that organic food increases longevity — is especially compelling. Pundits and media outlets have latched onto this organic food benefits claim, hoping it’ll serve as the ultimate incentive for Americans to go organic.
But the scientific community is divided on whether organic foods offer enough health benefits to justify the added expense.
12 Organic Foods That Are Worth The Cost
A recent study in the United Kingdom looked at the nutritional quality of organic foods and concluded that there was no significant difference between the benefits derived from organic and non-organic foods. In response, organic food advocates discredited the study, claiming that the researchers downplayed findings in favor of organic food and failed to include important factors such as antioxidant capacity.
So, which organic foods live up to this claim of increased longevity? And which are the best organic foods to buy — worth the extra cost? One of the commonly cited reasons in favor of buying organic is that organic foods, particularly fruits and vegetables, have fewer pesticides. Many of the pesticides that are used on conventionally grown food were approved before the scientific and medical communities began actively researching the link between pesticide exposure and disease. Only in recent years has great attention been paid to how the food we eat affects our quality of life — and how long we get to enjoy it.
A recent study from Tennessee State University looked at how certain compounds affect our immune systems. Researchers concluded that, among others, DDT, a pesticide that’s used to control insects on food crops, decreases the function of natural killer (NK) cells in the body. NK cells are the body’s first line of defense against viral pathogens and tumor cells. A decrease in their function means an increased susceptibility to cancer and certain viruses.
The following fruits and vegetables have been identified as requiring high levels of pesticide use when conventionally grown, so, as a general rule, they are safest when grown organically:
Apples
Bell peppers
Carrots
Celery
Cherries
Grapes
Kale
Lettuce
Nectarines
Peaches
Pears
Strawberries
15 Foods That Don’t Have to be Organic
Fruits and vegetables that are conventionally grown with relatively fewer pesticides include the following:
Asparagus
Avocado
Broccoli
Cabbage
Eggplant
Kiwi
Mango
Onion
Papaya
Pineapple
Sweet corn
Sweet peas
Sweet potatoes
Watermelon
Tomato
Facts About Organic Food Labeling
In addition to fruits and vegetables that are directly sprayed with pesticides, contaminants often make their way into the rest of our food chain through conventional animal feeding systems and industrial pollution. Recent studies have shown evidence of pesticide residue in certain fish, eggs, chicken, beef, and lamb.
Organic animal products, like organic fruits and vegetables, are grown in certified farm fields and processing facilities that operate without the use of toxic pesticides and fertilizers. However, not all organic foods are free of pesticide residue, so it is important to perform your own detailed research before spending extra money.
Organic labeling can sometimes be deceiving. Only the "100 percent organic" label denotes a completely organic product. Under U.S. Department of Agriculture (USDA) guidelines, however, products that contain 95 percent organic ingredients can also be labeled "USDA Organic." To qualify for a "Made with Organic Ingredients" label, the product must be made with 70 percent organic ingredients, while products with less than 70 percent of organic ingredients must limit organic labeling to the ingredients list.
Beef and chicken, and their associated by-products such as milk and eggs, are relatively easy to label. For example, there are clear standards for when and where livestock can be treated as organic. To qualify as organic, the land on which the livestock resides must be chemical-free for at least three years. These standards help simplify decisions about whether to buy organic beef, milk, chicken, and eggs.
Chemical-free farming also greatly reduces the need for antibiotics. Animals, such as cows and chickens, grown in conventional settings are given more than 24 million pounds of antimicrobials and antibiotics per year so they can fight infections and grow larger. People who ingest large quantities of foods containing antibiotics put themselves at risk for developing resistance to antibiotic medicines.
As for fish, the USDA's National Organic Standards Board in 2008 passed criteria that could lead to the adoption of organic labeling for fish. But the concept of "organic fish" is controversial because of the challenges associated with protecting water supplies and fish feed.
A commitment to organic eating can be an important one for you and your family. But before shelling out extra money for organic foods, it's wise to pay attention to labeling and to know what’s worth the cost.