My guide

My Guide to a Restriction ED:

Projected Weight Calculators:
•Losertown:
https://www.losertown.org/eats/cal.php
•JustCICO:
http://justcico.com


BMI: Your Body Mass Index is a measure of your body fat based on weight and height. •The formula is kg/meters^2.
•<18.5 = Underweight
•18.5-25 = Normal Weight
•25-30 = Overweight
•30+ = Obese
https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm


Body Fat Percentage: This is a measure of body fat based on body measurements.
Men:
•2-5% Essential Body Fat
•6-13% Athlete
•14-17% Fit
•18-25% Average
•25%+ Obese
Women:
•10-13% Essential Body Fat
•14-20% Athlete
•21-24% Fit
•25-31% Average
•32%+ Obese
https://www.calculator.net/body-fat-calculator.html


BMR: This is your Basal Metabolic Rate. This is how many calories you would burn by staying in bed all day.
www.bmi-calculator.net/bmr-calculator/


TDEE: This is your Total Daily Energy Expenditure. This is how many calories you burn in a day.
https://tdeecalculator.net


General Information:
•There are 3,500 calories in a pound of fat.
•To lose weight you have to eat less than you burn. This does not mean that you have to exercise to burn off every calorie you eat. Your body burns calories by being alive, digesting food, through respiratory processes, etc. You must be in a calorie deficit to lose weight.
•To create a deficit you have to eat less than your TDEE.
•A 500 calorie deficit per day will make you lose 1 pound per week.
•A 1,000 calorie deficit per day will make you lose 2 pounds a week.
•Muscle burns more calories than fat. The more muscle you have the more calories you burn.
•Fruits contain natural sugar. This does not cause abrupt blood sugar fluctuations like added sugar does because your body digests it slower. They also contain vital nutrients such as folate, potassium, and vitamins. The USDA recommends 2 cups of fruit a day.
•Vegetables contain an array of vitamins, minerals, and antioxidants. The USDA recommends 2 1/2 cups of vegetables a day.
•Carbs, sugar, or fat will not make you fat. Excessive calories is what will make you fat. If you eat 1,000 calories worth of chocolate per day, you'll lose weight.
•1 gram of carbohydrates has 4 calories, 1g of fat has 9 and 1g of protein has 4.

Hydration:
•Water is important in keeping your body running; it can help you lose weight. "In adults, resting energy expenditure has been shown to increase by 24–30% within 10 minutes of drinking cold water. This lasts at least 60 minutes"°1°
•Water is a natural appetite suppressant.
•Your kidneys and liver use water gets rid of waste and toxins.
•16 cups for men and 12 cups for woman of water intake is ideal. Keep in mind around 20% of this usually comes from food.
•Water helps with digestion and bowel movements.
•Your muscles are mostly water. If you're dehydrated your muscles will not work as well. Your athletic performance will decrease.
•Your brain is mostly water and needs water to efficiently send messages to the body.
•Water lubricates your tissues, spinal cord, and joints.
•If you don't drink enough water your body will retain water and can hold onto multiple pounds of water weight.
•If you are well hydrated your urine should be light yellow.
•You can drink too much water. Water intoxication is rare but can happen if you drink too much water in a short period.
•Aim to space your water out by about a cup every 15 minutes.

Safe Fasting: For an underweight person or a person with an eating disorder fasting is not ideal. Your body needs electrolytes. These are the main 3 you need while fasting. If you aren't getting enough electrolytes you may feel dizzy, confused, tired, headaches, increased thirst and hunger, irregular hear beats, and elevated blood pressure. You need to take electrolytes for extended fasting. 3+ days.
•Sodium: You can get this from table salt or a better source such as Pink Himalayan salt. You need this to regulate your blood pressure, contract muscles, and to direct nerve signaling. This should help you lessen the "seeing stars" feeling you get when standing up.
•Magnesium: You need this for muscle contraction, your heartbeat, and for digestion. You can find supplements or magnesium salts for this but you won't absorb most of it.
•Potassium: Helps stabilize blood pressure and heart health. You can find this in Nu-salt or supplements.

Effects of Fasting:
•If you are fasting you will quickly lose fluid weight. Body fat will be lost slower. The water weight will come back quickly when you start eating again.
•Your BMR slows.
•Fasting does not 'detox' the body. Your body is unable to flush out toxins if you're eating a diet low in nutrients.
•Ketosis occurs after a couple days of fasting. This is when your body switches from using carbohydrates as fuel to using fat.

Effects of Purging:
It would be great to say that purging is ineffective as this would deter people from this dangerous behavior. This in not true though. There is an over generalization that you retain around 50% of the calories after purging, but this is not true. Some people may retain 12%, some 36% and some 50%. This is different for different people. "Rather, the “50%” likely results from the fact that the average number calories retained after purging (approx. 1,200) were about half of the calories of the average binge (around 2, 200 calories) among the study participants." °2°
Purging may cause:
•Seizures
•Addiction to purging
•Lesions at the corners of your mouth
•Swollen salivary glands; puffy cheeks.
•Tooth decay, cavities, mouth sores, you will eventually lose your teeth.
•Swollen and sore throat. Esophageal erosion. You may get ulcers. It may bleed and your esophagus may rupture. This is rare but fatal.
•Irregular heartbeat
•Heart burn and acid reflux symptoms
•Stomach ulcers and bleeding
•Gum disease
•Kidney and Liver damage. Possible death
•Muscle weakness and spasms
•Bowel muscle damage
•Electrolyte imbalances

Effects of Restricting:
Your BMR is how many calories your brain, kidneys, heart, lungs and nervous system need to work properly. Fatigue, nutrient deficiency, infertility, loss of menstrual cycle, weakened bones, and weakened immune system.

Effects of Laxatives:
Using laxatives does not rid your body of calories.
•Melanosis Coli
•Cathartic colin
•Loss of colon function. You may need an ostomy bag or surgery.

Effects of Diuretics:
"The temporary loss of 2–4 pounds with consequent dehydration from the diuresis is followed by reflex fluid retention, weight gain, and the impulse to continue diuretics."
•Low potassium
•Electrolyte imbalances
•Edema

Effects of Binging:
•Headaches
•Gallbladder issues
•High blood pressure
•Insomnia
•Joint and muscle pain

Effects of Being Underweight:
•Weakened immune system
•Heart disease
•Loss of Menstrual cycle
•Diabetes (Eating unhealthily can give you diabetes at any weight.)
•Anemia
•Infertility
•Osteoporosis
•Erectile Dysfunction in people who are assigned male at birth.
•Arrhythmia
•Heart failure
•Sudden weakness
•Feeling cold, decrease in body temperature
•Muscle weakness
•Hair loss
•Brittle nails
•Arthritis
•Death

Effects of Protein Deficiency:
Muscle loss, hair thinning, and brittle nails. More severely, edema, fatty liver, liver failure, weakened bones, and weakened immune system.

Effects of Excessive Exercise:
•Increased resting heart rate
•Fatigue
•Muscle pain
•Joint pain
•Difficulty sleeping
•Weakened immune system
•Mood swings

Effects of Excessive Caffeine:
100 mg of caffeine is the recommend max for adolescents,  200mg for pregnant people, 400 for healthy adults.
•Dizziness
•Diarrhea
•Increased heart rate
•Anxiety
•Increased thirst
•Insomnia
•Headache
•Fever
•Irritability
•Breathing trouble
•Vomiting
•Hallucinations
•Confusion
•Chest pain
•Convulsions
•Uncontrollable muscle movements

Recovery:
Recovery is possible. Truthfully talk with your doctor about your eating disorder. You will never feel like you are ready, so you shouldn't wait to reach out.

This is NOT a diet. This is a serious disorder that can lead to death. This disorder WILL hurt you, your family, and your friends. Your thoughts will not leave the topic of food and numbers. Your personality will slowly leave you.

Grammar: This isn't part of the guide, but I see these mistakes frequently. You LOSE weight and you have LOOSE shoe laces.
You are TOO cold or have to go TO the store TOO. (Also or extra)

Quote sources:
1: https://www.healthline.com/nutrition/drinking-water-helps-with-weight-loss
2:
https://www.scienceofeds.org/2016/05/13/on-the-efficacy-of-self-induced-vomiting/
3:
https://www.scienceofeds.org/2013/02/07/medical-complications-of-purging-in-bulimia-nervosa/