Brenda Khan
Dieting can cause muscle wasting, or muscle atrophy, due to a reduction in calorie intake and insufficient protein consumption. When an individual creates a calorie deficit, their body doesn't get enough energy from food to meet its energy needs, leading to muscle breakdown and a decrease in muscle mass and, sometimes, strength. This is particularly evident in rapid weight loss, where muscle loss is more significant than in gradual weight loss. To prevent muscle wasting during dieting, it is crucial to incorporate strength-building exercises and ensure adequate protein intake, as protein plays a vital role in maintaining and building muscle mass. Additionally, certain conditions, such as neurogenic atrophy caused by nerve injuries or diseases, can also contribute to muscle wasting.
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What You'll Learn
Lack of exercise and a sedentary lifestyle
Muscle wasting, or atrophy, can be caused by a sedentary lifestyle and a lack of exercise. Physiologic, or disuse, atrophy happens when people don't use their muscles enough over an extended period. This can occur due to a sedentary lifestyle, desk jobs, or being on bed rest. It can also be caused by certain conditions that make staying active difficult, such as osteoarthritis.
When muscles are not used, the body stops wasting energy on maintaining them. Instead, it starts to break down the muscles, leading to a decrease in size and strength. This process can start within just two to three weeks of muscle disuse.
The consequences of muscle wasting can include overall weakness, poor balance, and frailty. It can also impact daily activities, such as climbing stairs, rising from a chair, and lifting items.
To prevent and treat muscle wasting due to a lack of exercise, it is essential to incorporate physical activity into your routine. This can include strength training, aerobic exercise, cardio, and endurance and resistance-type exercises. Swimming and working out in the water can be beneficial, as it reduces the workload on the muscles. Even if you have limited mobility, there are exercises that can be done with the help of a splint or brace.
In addition to exercise, ensuring adequate nutrition is vital. A nutrition plan that includes sufficient protein and calories can help rebuild lost muscle. Working with a dietitian can help create a healthy eating plan, and nutritional supplements may be recommended.
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Insufficient protein intake
Protein is essential for the structure and function of muscles. It is one of the three sources of calories, along with carbohydrates and fats, and plays a key role in appetite maintenance and total calorie intake. When the body does not get enough protein, it tries to compensate by increasing appetite and encouraging food consumption. This can lead to a higher intake of carbohydrates and fats, which are not as filling as protein, and subsequently, unintended weight gain and obesity.
A lack of protein can also lead to muscle wasting because the body needs protein to build and repair muscles. When there is insufficient protein intake, the body enters a state of accommodation, where physiologic function is compromised, and muscle mass is reduced. This can lead to a decline in muscle strength, balance, and metabolism. Research has shown that even a week of inadequate protein intake can affect the muscles responsible for posture and movement, especially in older individuals.
Additionally, insufficient protein intake can cause adverse changes in the morphology and function of skeletal muscle. It can also lead to a decline in the immune response to stress and a decrease in functional muscle capacity. Older individuals are particularly susceptible to the effects of inadequate protein intake, with an increased risk of sarcopenia, characterized by low muscle mass, impaired muscle function, and decreased mobility.
To prevent muscle wasting due to insufficient protein intake, it is essential to consume an adequate amount of protein. The recommended daily protein intake varies depending on factors such as age, physical activity level, and fitness goals. For adults, the Dietary Guidelines for Americans 2020 to 2025 recommend a daily protein intake of 46 grams for females and 52 to 56 grams for males. For older individuals, ensuring adequate protein intake can help prevent muscle wasting and maintain muscle health.
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Extreme calorie deficit
In addition to muscle wasting, extreme calorie restriction can also impact reproductive hormones. Production of oestrogen and testosterone may be affected, leading to decreased libido and even erectile dysfunction in males. In females, it can cause an irregular menstrual cycle, amenorrhea, and reduced fertility. Furthermore, with low body fat and a disruption to the regulatory system, the body may struggle to maintain a normal temperature, particularly staying warm.
The psychological and mental health impacts of extreme calorie deficit cannot be overlooked. A prolonged deficit will lead to a decrease in leptin, an important hormone that regulates appetite and metabolism. As leptin levels drop, individuals will experience increased hunger, fatigue, and decreased motivation. This can lead to a constant need to diet, which is a sign of disordered eating. Extreme dieting protocols can exacerbate these behaviours and negatively impact psychological, mental, and social health.
To prevent muscle wasting during a calorie deficit, it is important to prioritise protein intake and hydration. Studies suggest that optimal protein intake is around 25-30g per meal or snack to promote muscle synthesis and avoid fat mass synthesis. Additionally, resistance-type exercise can be an effective strategy to prevent muscle loss during weight loss. It is recommended to not lose more than a pound a week, which equates to a daily calorie deficit of around 500 calories. While a higher deficit may be maintained for short bursts, it is important to ensure adequate nutrition and protein intake to prevent muscle wasting.
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Age and genetic factors
Age plays a significant role in muscle wasting, a condition known as sarcopenia, which literally means “lack of flesh." Sarcopenia is characterised by a decrease in muscle mass, strength, and performance as one ages. The onset of sarcopenia can be influenced by various factors, such as leading a sedentary lifestyle, malnutrition, and certain medical conditions. The risk of sarcopenia is also heightened by weight loss, particularly when it results in a loss of lean body mass, which can compromise the potential health benefits of dieting.
The ageing process itself contributes to muscle wasting, as the body becomes less efficient at maintaining muscle mass and strength. This can be further exacerbated by a lack of physical activity, which is common in older individuals. Additionally, the ageing body's decreased ability to synthesise muscle proteins efficiently may also contribute to sarcopenia.
Genetics also plays a crucial role in muscle wasting. Certain genetic disorders, such as muscular dystrophy and Charcot-Marie-Tooth disease, can cause muscle atrophy or wasting. These conditions can affect the nerves that control muscle movement, leading to a decrease in muscle mass and strength.
Furthermore, genetics influences vary greatly in muscle wasting. Some individuals may be genetically predisposed to developing certain muscle-wasting conditions, such as muscular dystrophy or inflammatory muscle diseases. In such cases, dieting alone may not be the primary cause of muscle wasting, but it can contribute to it if the diet results in malnutrition or a deficiency in specific nutrients required for muscle health.
Additionally, genetic factors can influence the body's ability to absorb and utilise nutrients effectively. For example, some people may have a genetic predisposition for lower absorption rates of certain vitamins or minerals, which can lead to deficiencies that impact muscle health. In such cases, dieting without proper nutritional guidance could exacerbate these deficiencies and contribute to muscle wasting.
In summary, age and genetic factors are significant contributors to muscle wasting. Ageing increases the risk of sarcopenia, while genetic disorders and predispositions can directly or indirectly affect muscle health, making individuals more susceptible to muscle wasting, especially when coupled with dietary changes or malnutrition.
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Poor diet and nutrition
The body's survival mechanisms are triggered when we diet, and it wants to regain lost weight to ensure it can survive any future famine periods. This can lead to muscle wasting as the body breaks down muscle tissue to provide the energy it is not getting from food. A very low-calorie diet can lead to rapid weight loss, which is a sign of muscle wasting.
A balanced diet is key to preventing muscle loss. Protein is important, but it should not be the sole focus of a diet aimed at preserving muscle. Meals should be balanced and include protein, wholegrain carbohydrates, and healthy fats. For example, eggs on wholegrain toast with avocado. Other vitamins, minerals, and nutrients may also help improve muscle mass or protect against muscle loss, but more research is needed.
In addition to a healthy diet, exercise is important to prevent muscle wasting. Both endurance and resistance-type exercises can help preserve muscle mass, and resistance exercises can also improve muscle strength.
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Frequently asked questions
Dieting causes muscle wasting due to a lack of physical activity and insufficient protein intake.
Losing a lot of weight rapidly is a sign that you are losing too much muscle mass. Feeling tired and sluggish, and finding it difficult to complete physical activities are also signs.
To prevent muscle wasting, ensure you are getting enough protein, wholegrain carbohydrates, and healthy fats. Incorporate strength-building exercises into your routine, such as push-ups, pull-ups, planks, and squats.
Muscle wasting can lead to a reduced ability to carry out daily activities, mobility disability, increased risk of falls and fractures, and even mortality. It can also increase the risk of sarcopenia, a condition characterised by low muscle mass and impaired muscle function.
