The Impact of Restrictive Calorie Intake and Strength Training on Health

Have you ever considered restricting your daily calorie intake to under 1000 calories? Or perhaps you are interested in strength training to improve your physical health? This article explores the effects of such practices, drawing from historical research and personal experiences to provide valuable insights.

Historical Insight: The Minnesota Starvation Experiment

During World War II, a group of conscientious objectors—mostly white men—underwent a significant calorie restriction study known as the Minnesota Starvation Experiment. Their daily calorie intake was cut in half, amounting to about 1600 calories per day. Despite being physically active, they experienced profound physical and psychological changes.

The study confirmed that prolonged semi-starvation significantly increased depression, hysteria, and hypochondriasis, measured using the Minnesota Multiphasic Personality Inventory. The subjects also showed signs of severe emotional distress and depression, with some experiencing self-mutilation, such as Sam Legg who amputated three fingers of his hand with an axe.

Furthermore, the subjects exhibited a preoccupation with food, reduced sexual interest, and social withdrawal. Physiologically, their basal metabolic rate (BMR) decreased, leading to reduced body temperature, respiration, and heart rate. Some subjects even developed edema, likely due to decreased plasma protein levels.

Personal Experience: A 1200-Calorie Diet and Strength Training

After the Minnesota Starvation Experiment, I decided to adopt a similar approach to evaluate its effects. Starting with an average of 1200 calories per day, I increased to around 1000 calories initially, focusing on body strength exercises every second day to ensure adequate recovery. Additionally, I resumed ballroom dancing, increasing the weekly duration to 3 hours.

What changes have I noticed? I lost approximately 0.8 kg over the period, with no significant weight change observed in the first few weeks. My waist circumference reduced by 2 cm, and I have gained visible muscle mass, especially in my arms. The exercises are now becoming easier, prompting me to consider increasing the intensity and incorporating weights.

Importantly, the increased muscle mass has improved my dancing stamina and allowed me to wear high heels again without discomfort. This experience has taught me the importance of calorie intake and the benefits of strength training for overall health.

Lessons Learned and Future Steps

While initial attempts to reduce further calorie intake for faster weight loss were tempting, I avoided this path and consulted a dietician to determine the appropriate caloric intake. Previously, I had experimented with intermittent fasting, but it led to fatigue and possibly heart palpitations, indicating that I was under-consuming.

Understanding the calorie content in food has been a valuable lesson. Before my fasting period, I had been overly generous with my cheese consumption, a habit that contributed to my previous weight plateau.

My current goal is to reduce my waist circumference to under 80 cm to lower my risk of common health issues, such as heart disease. Additionally, I have a few dresses I want to fit into again. Taking my daily intake measurements has become a form of food diary, enabling me to monitor my progress and consult a dietician if necessary.

Despite weight loss primarily being a function of diet, I chose strength training to build muscle. Muscle tissue requires more energy even at rest, providing a more efficient mechanism for weight loss. This approach ensures that I am getting the best value for my efforts.