Running on Empty

What happens when you forget to put gas in your car?  Eventually you run out and are unable to go any further until you refuel.  Our bodies need fuel too.  Without it we are unable to function, and unfortunately we have heard too many accounts recently about skipped meals. 

Food is our fuel or our energy.  The calories in the foods we eat power our brains and our bodies.  We need to consume sufficient calories to meet our resting metabolic rate (the calories needed to maintain all of our body’s internal functions at rest) as well as our physical activity which includes all of our activities of daily living and our purposeful exercise.  Just as your car needs fuel to get you to your destination, your body needs fuel to function and keep moving.

What happens when we don't take in an adequate amount of fuel or calories?  One of the most important negative consequences of inadequate calorie intake is a decreased metabolic rate.  This slow down of metabolism is essentially your body slowing down its internal workings so it can survive with fewer calories. Another detrimental effect of low calorie intake is a loss of lean body mass. If your body isn’t getting adequate calories or protein from food, it will break down your own body tissues (i.e. your muscles, organs, and even your heart!) for energy and/or amino acids. As your lean body mass drops, your resting metabolic rate drops even more, creating a vicious and dangerous cycle.

The damage from skipping meals and insufficient calorie intake is not limited to just physical consequences.  There are cognitive effects as well.  Our brains burn approximately 20% of the calories that we consume each day.  So when we fall short of meeting our caloric needs, we can experience decreased concentration, poor judgement, apathy, depression, anxiety, irritability, and anger.  By negatively impacting our hormones, we also set ourselves up for food cravings.  This is why people who have been on calorie restricted diets often end up binging.

So how much is enough?  First, we will repeat what we have said many times...  DO NOT SKIP BREAKFAST!  You set yourself up for a deficit that will slow down your metabolism and possibly cause you to overeat later in the day.  Try to take in a meal or snack at least every 3-5 hours.  Individuals vary in the amount of time they can go between meals.  Finally, the American College of Sports Medicine (ACSM) recommends that caloric intake never drop below 1200 calories per day.  If you are one of our Metabolic Warriors, 1200 calories is not going to provide you with adequate fuel for your workouts, refueling, and building lean muscle. Keep your bodies fueled up with good clean foods and it will perform well for you.