It is not safe, nor permanent. Whenever a diet sounds too good to be true, it usually is.
You’ve heard this phrase a thousand times: slow and steady. But you’ve definitely seen on social media some “before and after” photos of people who’ve lost considerable pounds in just a few days – with hyperlinks that offer the same method for you to achieve the same. Tempting, isn’t it?!
This person’s effort may have earned him a smaller size of denim and many emojis applauding his success, but his method should not be cause for celebration. While it’s true that some stricter diets can lead to scale success, experts say rapid weight loss is often unsustainable and, in many cases, harmful. Research suggests that a safe rate of weight loss is on average one to two pounds per week. And here’s why:
1. Restrictive diets to speed up weight loss can make you hungrier (and irritable)
At first, restrictive rules can make your body and brain feel better. than before – especially if your old diet lacked balance or healthy ingredients. “The so-called ‘customary’ diet usually consists of unhealthy and processed foods,” explains Sari Enticing Shepphird, a psychologist from Los Angeles. “Feeling an initial surge of well-being is not entirely wrong, but crash diets cause an intense and temporary initial serotonin spike.”
Extremely low-calorie diets can cause side effects such as nausea, constipation, insomnia and irritability. And don’t be surprised if you also experience headaches, low energy, and a bad mood. These symptoms show up when you advance too little – a 2018 study, published in the journal Emotion, found that hunger can cause people to experience a negative antisocial emotional state.
two. Fast weight loss strategies are not permanent in life staunch
Follow a restrictive diet for a week, which includes eating with your partner, family, friends or co-workers, it will cause you to say a lot of “no” and, probably, end up stressing about what you will not eat. Not only is this complicated (and a little sad), but all this deprivation can eventually fuel cravings. So when you exit affect intensive diet mode, advance too much. Bottom line: In the long run, most people who try fast diets can lose some weight, but ultimately fail and often struggle to keep it off or even gain even more weight.
3. Fast weight loss diets can cut out the nutrients you need
Diets that eliminate carbohydrates, for example, can cause you to lose essential vitamins and minerals for your diet. body. Deficiencies in some nutrients can affect your immune system, energy, mood, and even your sleep patterns. And what’s the point of losing weight if you’re going to get physically and mentally worse?
4. Taking the wrong approach can create problems for your body
It’s always a good idea to talk to your doctor before trying any new eating plan. It will likely warn you that there is a general lack of research around the safety of fad diets (which is why they don’t recommend them).
The risks are real: in one In a 2018 study, published in the Global Journal of Obesity, researchers found that low-calorie diets can impair heart function in some people. In general, remember: a diet can lower your weight, but the scale number doesn’t tell the whole story of your health.
5. Suggested products can be unnecessarily expensive
Many supplements and foods that promise weight loss can be expensive. But are they effective? In general, not – or not for a long time.
A proven method to lose weight healthy and slowly takes into account several components, including portion control, moderation and a focus on food integral rather than processed. As there is no tea, shake or pill that can replace these pillars, spending money on them for short-term results is a waste.
Start by making small changes to your eating habits , such as switching to soft drinks or sugary drinks for water, sparkling water or unsweetened tea. For permanent weight loss, try a program that helps you establish healthy habits and allows you to go out to dinner and enjoy your favorite foods – even if it takes a little longer to reach your goal.