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People trying to lose weight often restrict the number of calories they eat.
然而，限制卡路里太严重可导致各种健康问题，包括减少的生育能力和弱骨骼。
本文介绍了卡路里限制的5个潜在有害影响，并帮助您确定对您有权的卡路里赤字。
卡路里定义为将一克水的温度升高1°C（1.8°F）所需的热能量。
However, you’re more likely to think of calories as the unit of measurement for the amount of energy your body gets from the foods and beverages you consume.
您的身体需要卡路里运行并使用它们来维持三个主要流程（
- 基础代谢率（BMR）：This refers to the number of calories needed to cover your basic functions, including the proper functioning of your brain, kidneys, heart, lungs and nervous system.
- Digestion:你的身体使用一定数量的卡路里来消化并代谢你吃的食物。这也称为食物（TEF）的热效果。
- Physical activity:This refers to the number of calories needed to fuel your everyday tasks and workouts.
一般来说，吃更多的卡路里比你的身体需要会导致你体重增加,主要以脂肪的形式。吃更少的卡路里ories than your body requires leads toweight loss（
这种卡路里平衡概念，由强大的科学研究支持，是为什么人们想要减肥的人经常试图限制他们的卡路里摄入量（5.那
However, restricting calories too much may harm your health in the following 5 ways.
经常吃少卡路里比你的身体需求可能会导致你的新陈代谢放缓。
几项研究表明，低卡路里的饮食可以减少身体灼伤的卡路里数量多达23％（
What’s more, this lower metabolism can persist long after the calorie-restricted diet is stopped (
事实上，研究人员认为，这种较低的新陈代谢可能部分解释为什么超过80％的人一旦他们离开卡路里限制饮食，就会重新获得体重（
One of the ways that calorie-restricted diets slow your metabolism is by causing muscle loss (
This loss of muscle mass is especially likely to occur if the calorie-restricted diet is low in protein and not combined with exercise (
Slightly increasing yourprotein intakeand adding resistance exercises to your workout routine may also help (
概括：Severely restricting your calories can decrease your metabolism and cause you to lose muscle mass. This makes it more difficult to maintain your weight loss in the long term.
定期吃的卡路里比你的身体更少，可能会导致疲劳，使您满足每日营养需求的更具挑战性。
For instance, calorie-restricted diets may not provide sufficient amounts of iron, folate or vitamin B12. This can lead to anemia and extreme fatigue (16.那17.那18.）。
In addition, the number of碳水化合物你吃的可能在疲劳中发挥作用。
一些研究表明，含量低量碳水化合物的热量限制饮食可能会导致一些人的疲劳感（
然而，其他研究发现低碳水化合物饮食减少了疲劳。因此，这种效果可能取决于个人（
卡路里限制饮食也可能限制其他营养素，包括：
- Protein:Not eating enough protein-rich foods like meat, fish, dairy, beans, peas, lentils, nuts and seeds may cause muscle loss, hair thinning and brittle nails (25.）。
- 钙：Not eating enough calcium-rich foods like dairy, leafy greens, calcium-set tofu and fortified milks may reduce bone strength and increase the risk of fractures (26.）。
- Biotin and thiamine:A low intake of whole grains, legumes, eggs, dairy, nuts and seeds may limit your intake of these two B vitamins, potentially resulting in muscle weakness, hair loss and scaly skin (27.那28.）。
- 维生素A：Not eating enough vitamin A-rich foods like organ meat, fish, dairy, leafy greens or orange-colored fruits and vegetables may weaken your immune system and lead to permanent eye damage (29.）。
- Magnesium:摄入量不足的富含镁的全谷物，坚果和叶状绿叶可能会导致疲劳，偏头痛，肌肉痉挛和异常心脏节律（30.）。
为防止疲劳和养分缺陷，避免过度限制您的卡路里，并确保您吃各种整体，微小加工的食物。
概括：限制卡路里太严重会导致疲劳。保持这种卡路里限制太长，也可以导致养分缺陷。
Restricting calories too dramatically can negatively affectfertility。This is especially true for women, as the ability to ovulate depends on hormone levels.
More specifically, an increase in estrogen and luteinizing hormone (LH) levels is needed in order for ovulation to occur (
Interestingly, research has shown that LH levels partly depend on the number of calories available in a woman’s diet (
因此，研究表明，在较少的卡路里较少的女性中抑制了生殖功能，比需要维持其体重（
An insufficient calorie intake may also reduce estrogen levels, which is thought to have lasting negative effects on bone and heart health (
Signs of reduced fertility may include irregular menstrual cycles or a lack of them. However, subtle menstrual disturbances may not have any symptoms, so they may require a more thorough medical examination to be diagnosed (
Researchers believe that severe calorie restriction may also affect men’s reproductive function, but few studies exist on the topic (
概括：过度限制卡路里可能减少fertility, especially in women. More studies are needed to determine the effects of calorie restriction in men.
消耗太少的卡路里可以削弱你的bones。
这是因为卡路里限制可以减少雌激素和睾酮水平。这些两种生殖激素的低水平被认为减少骨形成并提高骨分解，导致骨骼较弱（
In addition, calorie restriction — especially when combined with physical exercise — can increase stress hormone levels. This may also lead to bone loss (
Bone loss is especially troublesome because it is often irreversible and increases the risk of fractures (
概括：限制卡路里可能会干扰激素水平，这可能导致骨骼较弱和增加的骨折风险。
限制卡路里可能会增加感染和疾病的风险。
This applies to viruses like the common cold and appears to be especially true when it’s combined with a high level of physical activity (
For instance, one study compared athletes in disciplines that put a strong emphasis on body leanness, such as boxing, gymnastics or diving, to those in disciplines less focused on body weight.
The researchers reported that athletes in disciplines that required leanness made more frequent attempts to lose weight and were almost twice as likely to have been sick in the previous three months (
In another study, taekwondo athletes who were dieting to reduce their body weight in the week before a competition experienced reduced immunity and an increased risk of infection (
The effects of calorie restriction in non-exercising individuals are less clear, and more research is needed before strong conclusions can be made (49.）。
概括：卡路里限制，特别是当与剧烈的身体活动结合时，可能会降低免疫防御。
Calorie needs vary from person to person because they depend on factors such as age, sex, height, current weight and physical activity level.
确定适合您的卡路里数量，将减少您在开发上述概述的负面健康后果的可能性。
有各种方法可以估计您自己的卡路里需求。最简单的方法，最简单的方法包括三个简单步骤：
- 确定您的BMR：Usethis online calculatorto estimate theminimum你的身体每天需要的卡路里数量。目标永远不会消耗更少的卡路里。
- 估计您的日常要求：Usethis online calculatorto estimate the number of calories you need to maintain your current body weight.
- Determine your calorie needs for weight loss:If weight loss is your goal, aim for a daily calorie intake falling between the amount required to sustain your BMR and the amount needed to maintain your current body weight.
此外，请确保您在在线食品期刊中录制您的食用克隆计数器那at least in the beginning of your weight loss process.
跟踪您的饮食将帮助您确保您继续达到每日推荐的营养摄入量。
概括： Use the method above to estimate the daily calorie intake that’s right for you, in addition to an online diet journal to ensure your diet covers your nutrient needs.