While many people can admit to dieting at some point in their lives, there is a difference between wanting to lose weight the healthy way (slow and steady) or relying on fad diets that promise quick fixes.
The problem with fad diets is that they will most likely last just as long as it took you to lose the weight. Instead of losing weight gradually over time and being able to maintain the weight loss, these short-lived diets will actually end up costing you more than you bargained for.
Because of their quick-fix results, many people unfortunately get caught up in the cycle of dieting for a specific event, gaining the weight back, and then trying a new fad the next time. This is known as chronic dieting.
While these may work in the short-term, there can be negative long-term effects such as:
Slowed Metabolism– When dieting consists of a drastic decrease in caloric intake, your body will compensate for this “starvation mode”, which will slow the rate of your metabolism. While many diets claim to speed up metabolism, they are actually doing the opposite.
More Challenging to Lose Weight– Over time, after numerous fad diet episodes, it will be harder for your body to lose excess weight, and even harder to gain back the lean muscle mass that you have lost. After a quick-fix diet, youhave lost mostly water weight and muscle, so when you do gain weight back, it is not muscle, it is fat. Therefore, although you may lose initial weight, the chances of you gaining even more fat back after your success is extremely high.
Altered Mood– What happens when you get hungry? You get angry! Not having the appropriate amount of food in your system can affect your mood because of hormonal changes and a lower level of blood sugar. With less energy being consumed, the more tired you become as well. Is losing weight in an unhealthy fashion worth being tired and in a bad mood for?
Nutrient Deficiencies– Some diets restrict certain nutrients such as carbohydrates or complete food groups, such as dairy. When you aren’t eating well-balanced meals, you are likely missing some essential nutrients that can lead to deficiencies and disease.
The next time you hear of a fad diet that is too good to be true, it probably is! There are many ways to lose weight fast, but they certainly are not healthy and over time can lead to further health complications. Eating well-balanced meals and letting your body guide you while incorporating consistent exercise is the true way to long-term weight loss and a happier and healthier lifestyle.
Bonnie R. Giller MS, RD, CDN, CDE