‘I was metabolically broken’: Fitness blogger who consumed 1200 calories a day and lost 10 pounds says she was diagnosed pre-diabetic

Wondering how such a diagnosis could come about, Parikh added, “I felt my entire world crumble. How could I be sicker now when I was 10 pounds lighter? That day, I learnt the single hardest truth about health and fitness. Your exterior appearance does not reveal how healthy you are on the inside. I was metabolically broken because I was trying to fight my hormones with a deep calorie deficit and excessive cardio, completely ruining my metabolism, the very thing that actually helps regulate hormones.”

According to Parikh, chronic stress, undereating, and over-exercising were factors that were “systematically destroying my insulin sensitivity in the name of fat loss and health”. “That day was an eye-opener. It forced me to focus on metabolic flexibility and not the scale. I started eating more protein, focusing on strength training, and prioritising sleep. My weight barely changed, but my blood work started changing. My energy was through the roof,” said Parikh.

Why hormonal health matters? (Photo: Freepik)

Taking a cue from her case, let’s understand why this could happen and what can be done.

During the weight loss phase, when one strictly follows a calorie-deficient diet, thinking of it as the healthiest way to lose weight, it can be extreme, affirmed Dr Manjusha Agarwal, senior consultant, internal medicine, Gleneagles Hospital, Parel, Mumbai.

Even if a person sheds excess kilos, it can take a toll on their well-being. If one is having a low-calorie diet that is not well-balanced with essential nutrients, it can stress the body and sometimes even increase the risk of conditions like pre-diabetes, Dr Agarwal added.

When you are under-eating chronically, your metabolism decreases, and your body releases stress hormones such as cortisol. “These can make insulin resistance worse, one of the underlying causes of prediabetes, even when the weight loss is occurring on the scale. Essentially, fat loss that happens in an unhealthy manner can actually be negative for metabolic health,” contended Dr Pranav Ghody, consultant endocrinologist and diabetologist, Wockhardt Hospitals, Mumbai Central.

But isn’t weight loss supposed to improve blood sugar?

In most instances, especially in people who are overweight or obese, a healthy and moderate weight loss does help to reduce blood sugar. “But when weight is lost through crash diets, the body goes into starvation mode. Muscle mass may be lost, hormones become imbalanced, and the body struggles to regulate blood sugar effectively,” said Dr Ghody.

What should people note if they are trying to lose weight?

When following any diet, signs such as fatigue, low blood pressure, and weakness shouldn’t be ignored. “Moreover, even other factors such as stress or family history may have also contributed to this. It is essential to understand that weight loss should always be balanced and guided by a healthy diet, regular check-ups, and a positive relationship with food. Don’t just follow any extreme diets promoted on social media. Weight loss doesn’t happen overnight. One has to be consistent with diet and exercise. Starving or unnecessary calorie reduction will not help. The body should be fuelled with enough calories to function throughout the day,” said Dr Agarwal.

 

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Focus should not only be on calories but also on nutrient balance. Adequate protein intake, strength training, good sleep, and managing stress are essential.

What can actually help prevent prediabetes during weight loss?

Balanced meals with enough protein, healthy fats, and fibre support stable blood sugar, said Dr Ghody. “Regular strength training preserves muscle, which improves insulin sensitivity. Good sleep and stress management are also powerful tools against prediabetes. Regular blood tests and periodic check-ups with a qualified physician, not just the bathroom scale, should guide your health journey,” said Dr Ghody.

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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.