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Crash diets may seem like a quick fix, but the truth is that they do not work in the long run. They deprive your body of the nutrients it needs and the weight comes back easily. Maarja Lember, a nutritionist at the Health Clinic Weight Loss Clinic, explains why crash diets do not work.
Crash diets are an endless vicious cycle
Crash diets can indeed help you lose weight at first, but unfortunately, when you return to your normal eating and exercise habits, the weight you lost quickly comes back.
This is called the yo-yo effect. When you lose weight, it comes at the expense of both fat mass and muscle mass. However, when your weight increases again, fat mass actually increases more. Therefore, frequent dieters have a lower percentage of muscle mass and a higher percentage of fat mass, which reduces resting energy expenditure and makes it harder to achieve results with each subsequent diet.
Fad diets can leave the body malnourished
Depending on the type of diet and its duration, nutrient deficiencies may also occur. Similarly, when we follow a diet, a nutrition plan or the results of a food energy calculator, we actually move further and further away from our internal feelings of hunger and satiety.
If the diet fails or we no longer use the calculator, we feel like we are eating too much. In fact, we do not perceive our internal regulation because we have always followed the prescribed rules regarding our feelings of hunger and satiety.
A specific weight number does not mean anything
In the case of fad diets, the focus is often on one weight number that we want to achieve. In reality, however, we should look more broadly at improvements in health, mood and physical endurance.
In general, slow weight loss is better because the body can adapt better to changes and weight loss is usually more permanent. The recommended weight loss is individual, depending on the person’s starting weight. In general, the theoretical recommendation is to lose up to half a kilo per week.
There is no silver bullet for weight loss
There is no silver bullet for weight loss – you have to create permanent and sustainable changes and not follow strict diets or plans with great restrictions. Rather, you should decide to move towards your goals steadily, step by step.
It is human nature to want quick results, but when it comes to improving lifestyle, it is important to commit to long-term and consistent efforts.
Hander, who has undergone nutrition coaching, said that the change is very big and positive. “I am much more confident and it is easier to live,” he rejoices. “Everything is easier to do, it is easier to move and get dressed. The best feeling is being content with your body and life!”
