Many desperate people resort to crash diets in the hope of losing as much weight as possible in the shortest possible time this way. Perhaps they have already successfully lost weight with this type of diet in the past, or they have read about a new diet that a celebrity used to lose weight quickly. So what’s wrong with crash diets? Is there a reason why they have such a bad reputation?
The most obvious problem with crash diets is that the weight loss is almost always temporary. When you suddenly switch to a restricted diet, your body responds by retaining less water. You lose weight and are less bloated, meaning thinner, but you don’t necessarily lose fat. When you stop dieting, you immediately gain the weight back.
Of course, you may lose some fat depending on the diet you are on and how long you keep it up. However, the body often goes into starvation mode on these diets. It thinks that a famine has broken out, and should slow down the metabolism and store as much fat as possible to brace itself against the hard times ahead. If you increase your food intake, even if you do so in a healthy way, this starvation metabolism can persist and cause your body to regain all or part of the weight.
There is also the psychological effect of stopping a crash diet. Whether this happens at the end of the planned diet or out of desperation in the middle of it, it usually leads to overeating. For this reason alone, many people who crash diet find that they are heavier a month later than they were before the diet.
In addition, there are some significant health problems with crash diets. First, diets aimed at rapid weight loss are usually very restrictive about the types of foods you can eat. Many foods (and sometimes entire food groups) are left out. This is not something you can sustain over the long term without getting deficiency symptoms. It’s also not good for your body in the short term.
With many crash diets, you don’t get the nutrients your body needs. You can take supplements, but many supplements rely on substances in whole foods to work optimally. A nutrient deficiency leads to cravings, making it harder to stay on the diet and increasing the likelihood that you’ll break out in a binge. At the same time, you may be consuming more nutrients than is healthy.
In summary, crash diets can only ever be a temporary solution, for example, if you need to lose a little weight for a specific event and don’t mind gaining it back – and more – afterwards. The healthiest way to lose weight is to make changes that allow for slow weight loss within the context of a healthy eating plan that doesn’t completely ban any foods, but allows for occasional treats. In the long run, people who crash diet are likely to gain weight instead of losing it.
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