On such a diet, you might eat as little as 800 calories a day, from meal replacement shakes, bars, or other products, and lose 3 to 5 pounds a week. Most experts don’t recommend this diet for more than 12 weeks — and never without medical supervision. You don’t have to go vegan, gluten-free, or quit any particular food group to lose weight. In fact, you’re more likely to keep the pounds off for good if it’s something you can live with for the long term. Despite the desire for fast weight loss, fad diets and plans that promise quick results aren’t the answer. You are unlikely to stick with them and they may rob you of needed nutrients.
When it comes to weight loss, many people strive to see quick results. However, losing weight too fast can actually be harmful to your health.
The Dangers of Rapid Weight Loss
Studies have shown that people who are overweight and people who have obesity tend to have different gut bacteria than average-weight people, which may influence weight (75, 76, 77). Chili peppers and jalape’os contain a compound called capsaicin, which may boost metabolism and increase the burning of fat (68, 69, 70, 71). Using smaller plates reduces how much food you eat, while giving you the perception of having eaten more (55). Green tea may increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat (41, 42, 43, 44). It’s also important to note that your brain does not register liquid calories the same way it does solid calories, so you end up adding these calories on top of everything else that you eat (34, 35). Most whole foods are naturally very filling, making it a lot easier to keep within typical calorie limits (7).
Rapid weight loss can put a strain on your body and lead to a number of health issues. When you lose weight too quickly, you may be losing muscle mass instead of fat, which can slow down your metabolism and make it harder to keep the weight off in the long run.
Additionally, losing weight too fast can also result in nutrient deficiencies, dehydration, and gallstones. It can also have negative effects on your mental health, leading to feelings of deprivation and an unhealthy relationship with food.
It’s about striking a balance between healthy eating, exercise and lifestyle habits that keep you energized and well. You don’t have to eliminate carbs, but you can be picky about your choices. Also, look for choices that are low on the glycemic index, meaning they are digested more slowly and are less likely to raise your blood sugar. Low-glycemic foods include green vegetables and most fruits; high glycemic foods include potatoes and white rice. If you eat a lot of restaurant meals or are used to heaping plates of food at home, you might be surprised to learn what’s considered a portion size by dietitians. For example, a portion of protein, like a hamburger patty or chicken breast, should be the size of a deck of cards.
How to Lose Weight Safely
This is especially true if you’re just coming off a long period of semi-starvation (which may accompany calorie-counting), as your body may want to restore lost muscle. Starting weight training and gaining muscle can also hide your fat loss. This constant snacking may be necessary in order to control the hunger and craving that may arise during a diet high in sugar and starchy carbs, but it’s usually unnecessary on a low-carb diet.
If you are looking to lose weight, it’s important to do so in a healthy and sustainable way. This means setting realistic goals, focusing on making long-term lifestyle changes, and seeking guidance from healthcare professionals or nutritionists.
Several studies have indicated that short-term intermittent fasting up to 26 weeks in duration is as effective for weight loss as following a daily low calorie diet. While it’s good to engage in physical activity, working out vigorously for several hours every day isn’t necessary or advisable for weight loss and good health. Plus, making dramatic changes to both your diet and exercise routine at the same time can be overwhelming. You can replace that outdated ‘dieting’ mindset by focusing on eating mostly healthy foods and adopting other positive lifestyle habits. Instead of feeling guilty for sometimes indulging, you can feel good about the positive steps you’re taking ‘ while still experiencing the pleasure of food.
Instead of following fad diets or extreme workout routines, aim to create a balanced diet and exercise plan that works for you. Remember that slow and steady progress is key to achieving lasting results.
Conclusion
While losing weight quickly may seem appealing, it’s important to prioritize your health above all else. By taking a gradual and sustainable approach to weight loss, you can achieve your goals without putting your well-being at risk.
