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Kusha Kapila has opened up about her weight loss journey. (Pic: Kusha Kapila/Facebook)
Influencer and now actor Kusha Kapila has opened up about her weight loss journey, saying she may be particular about her gym workouts and eating right now but there was a time when she made all the wrong choices that harmed her.
Admitting to body dysmorphia — a condition where a person only finds flaws in their appearance and relies on external validation — Kapila says she had clutched at all options between the ages of 13 and 33, one of them being starving herself. Restricting herself to an 800-calorie daily diet (the normal daily calorie intake for a woman is 1,800 to 2,000 calories) and eating only roti and tomato curry, she lost weight dramatically. But in the process, she lost muscle, her immune system collapsed and she got abdominal tuberculosis. “Undereating can have disastrous consequences for the body,” says Vedika Pramani, clinical dietician at Sir HN Reliance Foundation Hospital, Mumbai.
Can an extremely calorie-deficit diet work for quick weight loss?
It’s a misconception that eating as little as possible will speed up weight loss. In reality, extreme calorie restriction, where you rely on soups, shakes and protein bars, can have the opposite effect by slowing down your metabolism and pushing your body into survival mode where it conserves energy and holds onto fat. Besides, these restrictive approaches can also result in muscle loss, when the body tears it down for energy.
What are the consequences of the 800-calorie diet?
Consuming only 800 calories a day can cause side effects like fatigue, constipation, nausea and diarrhoea, especially if you have the same foods every day. Although some people can lose up to 14 kg in eight weeks, the diet may cause severe nutritional deficiencies, a loss of muscle, water and bone density. Studies have shown that rapid mobilisation of fat and lack of hydration can lead to gallstones. It may lead to eating disorders, too.
Why what you eat becomes important
While “calories in versus calories out” has long been promoted as the gold standard, weight management is not just about how much you eat but what you eat.
Not all calories have the same impact on your body. For example, a calorie from a sugary soda behaves very differently than one from a lean piece of chicken or a serving of vegetables. The former causes a rapid spike in blood sugar and insulin levels, increasing hunger and promoting fat storage. In contrast, whole foods such as lean proteins, fibre-rich vegetables and healthy fats are more filling and help regulate appetite and energy levels more effectively. These foods support a more balanced and sustainable approach to weight loss.
Equally important is the composition of your macronutrients or proteins, carbohydrates, and fats. Diets higher in protein tend to boost satiety and help maintain lean muscle mass, which in turn burns more calories during digestion. On the other hand, diets that are high in refined sugars and processed carbohydrates can lead to insulin resistance, which impairs the body’s ability to burn fat efficiently and may cause weight gain, even without overeating.
The way out?
Regular meals help stabilise blood sugar levels, preventing energy crashes and intense hunger that often lead to overeating. Meal timing also supports a healthy metabolism and ensures the body receives nutrients throughout the day.
4 min read