Nutritionist Maslennikova: Reducing Calories by More Than 20% is Dangerous for Health
Nutritionist Mila Maslennikova warns that reducing calorie intake by more than 20% from the norm can cause stress, anxiety, vitamin deficiency, decreased immunity, and deterioration of skin condition. For safe weight loss, it is recommended to reduce calorie intake by 4-20%.
Nutritionist Mila Maslennikova stated that a significant reduction in calorie intake — more than 20% below the norm — can seriously harm health. According to the expert, such low-calorie diets increase levels of stress and anxiety, disrupt the balance of vitamins and trace elements, leading to deficiency states.
This, in turn, leads to a decrease in immunity, deterioration of cognitive functions and energy levels, and negatively affects the condition of the skin, hair, and nails.
Mila Maslennikova recommends calculating the individual calorie norm using the Mifflin - St Jeor formula before starting weight loss, which takes into account age, gender, weight, and level of physical activity. This indicator represents the basal metabolism — the minimum amount of energy required by the body to maintain vital functions at rest.
For safe and effective weight loss, the expert advises limiting calorie intake by no more than 4–20% from the calculated norm. This approach helps avoid stress states, maintains immunity, and prevents vitamin deficiencies.
Maslennikova emphasizes the importance of balanced nutrition and moderate calorie reduction, warning about the risks of rapid and drastic diets. According to her, the pursuit of quick results often leads to health deterioration and weight regain after the diet ends.