Losing Weight Too Fast? Expert Explains The Hidden Health Risks of Crash Diets

Many people want to lose weight within a short period of time. To achieve this, they often try out extreme diets. A crash diet is one such extreme eating plan. It usually implies cutting your calories down to a very low level, sometimes even below 800 calories a day. While these diets definitely help you lose weight faster and get in shape, they often harm your health in more ways than one. 

To understand this better, we reached out to Ms Edwina Raj, Head of Services, Clinical Nutrition and Dietetics, Aster CMI Hospital, Bangalore.

Are Crash Diets Safe or Risky?

Ms Raj says that crash diets promise quick weight loss by severely cutting calories or eliminating entire food groups, but they can do more harm than good. The expert explains, “While people may lose weight rapidly in the beginning, much of this loss is often due to water and muscle rather than body fat.”

She continues, “Because the body is not getting enough energy and nutrients, it may respond by slowing down metabolism to conserve energy. Common side effects include constant hunger, tiredness, dizziness, headaches, poor concentration, irritability, constipation, and weakness. Nutrient deficiencies can also develop, increasing the risk of anaemia, weak bones, hair loss, dry skin, poor immunity, and reduced overall health.”

crash diet 1

What Are The Side Effects of a Crash Diet?

Ms Raj shares that following a crash diet for a long time can have serious effects on both physical and mental health, such as:

• Losing muscle mass reduces strength and lowers the number of calories the body burns at rest, making it harder to maintain weight loss.
• Many people also experience mood swings, stress, anxiety, and an unhealthy relationship with food because they constantly think about what they can or cannot eat. Restrictive diets can increase the risk of binge eating once the diet ends, leading to rapid weight regain, often called the ‘yo-yo effect’.
• This repeated cycle of losing and gaining weight may increase the risk of long-term health problems.

crash diet 2

Tips To Lose Weight in a Healthy Way

Ms Raj says that a healthy and sustainable approach to weight loss focuses on gradual lifestyle changes rather than extreme restrictions. On this note, the expert shares some tips that can help you lose weight in a healthy manner:

• Experts generally recommend aiming to lose about 0.5 to 1 kilogram per week through a balanced diet, regular physical activity, adequate sleep, and stress management.
• Eating enough protein, whole grains, fruits, vegetables, healthy fats, and staying well hydrated helps the body get the nutrients it needs, while supporting steady weight loss.
• Consulting a qualified doctor or dietitian before starting any weight-loss plan is especially important for people with diabetes, heart disease, thyroid disorders, or other medical conditions. 

“Healthy habits are more effective than crash diets for achieving your weight loss goals,” concludes Ms Raj.

crash diet 3

What Study Says About The Risks of Extreme Diets

A 2018 study, published in The Indian Journal of Medical Research Obesity, has stated that extreme weight loss diets have become a massive public health crisis globally. This is because it drives many people to seek rapid weight loss solutions. 

The study notes that while these low-carb approaches can effectively suppress appetite and quickly lower blood sugar, they are difficult to stick to. They may even lead to bone loss or long-term nutrient deficiencies. On the other hand, low-fat diets need eating mostly complex carbohydrates and can successfully minimise bad cholesterol in the short term. 

The research states that these strict caloric limits in extreme weight loss diets can trigger rapid weight loss and even temporarily reverse type 2 diabetes. They also carry severe risks like gallstones. To conclude, this study notes that most extreme diets are unbalanced and unsustainable. They usually result in rapid weight regain, once the diet ends. 

ALSO READ- Sattu vs Whey Protein: Which One Should You Choose? A Dietitian Explains

Conclusion

While crash diets may offer the benefit of rapid weight loss, their severe physical and mental side effects far outweigh any momentary benefits. These extreme weight loss plans not only deprive the body of essential nutrients and muscle mass, they also lead to a damaging cycle of rapid weight regain, once the restriction ends. Instead of falling for quick fixes, people should focus on sustainable lifestyle changes such as eating balanced meals, exercising regularly, and managing stress. Moreover, consulting with a dietitian is the safest and most effective way to achieve lasting weight loss without compromising your overall well-being.