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Calorie Restriction: Is It Good to Be Underweight?

With all the pressure in society to be thin, you may wonder whether it is healthier to be underweight. While the risks of being overweight are relatively well-known, the potential risks of being too thin are less publicized. There may be some benefits to being slightly underweight, but being very underweight can increase your risks for health problems.

  1. Potential Calorie Restriction Benefits

    • Restricting calories may help people live longer and experience fewer health problems, including cancer, diabetes and heart disease, according to an article published in "Science" in April 2010. Many of the calorie-restriction studies were animal studies, however, so the long-term effects of this practice on people aren't well-known. One human study, published in "Aging" in April 2011, found that diets including the recommended amounts of essential nutrients but reducing daily caloric intake by 23 percent to 37 percent helped lower core body temperature, which can slow down aging.

    Potential Risks of Being Underweight

    • Before jumping on the calorie-restriction bandwagon, be aware of the risks of being underweight and excessively restricting calories. Underweight individuals may have weaker bones due to their lower body weight, potential vitamin D and calcium deficiencies, and weakened immune systems. This can lead to more frequent bouts of illness and longer recovery times due to a lack of energy. Hair loss or thin and brittle hair; dry and flaky skin; and fertility issues due to low body fat stopping a woman's menstrual cycle can also occur. Underweight people sometimes develop anemia from micronutrient deficiencies while experiencing headaches, dizziness and fatigue, according to FamilyDoctor.org.

    Obesity Risks Vs. Underweight Risks

    • While obesity is more of a health risk, causing a 111,909 deaths nationwide in 2000, underweight isn't necessarily healthy either, as that condition caused 33,746 deaths that same year, according to an April 2005 article in the "Journal of the American Medical Association." Aim for a weight within the normal range, with a body mass index between 18.5 and 24.9 for the best health results.

    Thin and Too Thin

    • Having a body mass index of less than 18.5 is considered underweight. The health risks, however, appear to be minimal as long as you aren't more than 20 percent below the standard weight, notes an article published in the "International Journal of Epidemiology" in 2010. At least 10 percent to 13 percent body fat for women and 2 percent to 5 percent body fat for men is essential, with average body percentages ranging from 25 percent to 31 percent for women and 18 percent to 24 percent for men.

    Reaching a Healthy Weight

    • Consuming fewer calories and exercising more to create a deficiency of 500 to 1,000 calories per day can help you lose weight at a safe rate of 1 pound to 2 pounds per week. Eating mainly nutrient-rich foods that are low in energy density, or calories per gram, can help you limit your caloric intake without feeling hungry. To gain weight in a healthy way, try strength-training, eating multiple mini meals and adding healthy energy-dense foods, such as nuts and cheese, to your meals.

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