Excessive caloric restriction hinders the preservation of muscle mass (essential for a toned physique) and exposes women to risks of low energy availability as well as hormonal disruptions.

noli's read

Abbey Sharp highlights here a key principle validated by science: the importance of avoiding overly severe energy restrictions. The concept of low energy availability and its consequences for female equilibrium is solidly documented. The International Olympic Committee (IOC) consensus statement on REDs (Relative Energy Deficiency in Sport), updated in 2023, confirms based on numerous studies that insufficient energy intake disrupts the hormonal axis and general well-being. Furthermore, regarding physique, meta-analyses on caloric restriction demonstrate that an overly aggressive deficit (generally beyond 500 kcal per day) favors the loss of muscle rather than fat, particularly in active individuals. To sculpt a fit physique while preserving vitality, research agrees on the necessity of a slight and progressive deficit. This advice, combining performance with listening to one's body, is therefore scientifically irreproachable.

the sources

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