A Crash Diet is technically known as “very low calorie” diet intended for a person to lose oodles of weight in a short period of time. This is achieved typically by reducing the amount of food consumption to minimal levels and restricting macronutrient quantities. What are the effects of crash dieting? Is it harmful? Read to know what happens when you do Crash Diet?
What happens when you do a Crash Diet?
Our body has a limited capacity on how much fat it can burn. According to the Mayo clinic, people who lose more than 1 kg per week are likely to lose water or lean tissue rather than just fat. Hence, when you cut down your calorie intake extremely, you lose muscle. This could result in immediate weight loss, but not necessarily the intended fat loss.
Fatigue and Mood changes
By reducing calorie intake, the body will have less food to convert to energy. The sugar levels in your blood will drop and this will lead to fatigue, irritability, and food cravings. This when continued over a long period of time, will lead to emotional eating like binge and comfort eating.
Malnutrition usually occurs from not eating enough protein or carbohydrates and other essential nutrients for long periods. Long-term crash dieting will result in nutritional deficiencies and medical conditions. In particular, deficiencies of iron (anemia), vitamin B12, potassium and sodium are noticed.
Low blood pressure
Some studies have found that a crash diet can cause a drop in blood pressure and sodium depletion. This could also be due to excess water loss during weight change.
Research suggests that long-term crash dieting can slow down metabolism. As your body experiences a calorie deficit and drop in energy levels, your metabolism will naturally slowdown in order to conserve energy. This eventually leads to future weight gain.
Gallbladder function will be affected by low calories and decrease in cholesterol levels. This will lead to the formation of gallstones. Further, it affects the fat metabolism in the body obstructing fat loss.
Proper digestion requires enough fiber and water,which the body obtains from a variety of foods such as fruits, vegetables, and grains. When you restrict varieties of foods from different food groups, it can lead to slow digestion, constipation and even bloating.
Crash dieting may lead to eating disorders like anorexia and bulimia. Many dieters are confronted with severe hunger while eating very little food. Severe hunger and extreme food restrictions can make one also go overboard with junk foods thereby reversing weight loss.
A long-term crash diet will weaken immune system as it is deprived of vital nutrients and minerals. This also increases the risk of dehydration, heart palpitations and cardiac stress.
What is the solution?
The best way to get to a healthy weight is to slowly change daily habits. Choose new ways of eating or preparing food, that you are comfortable with and able to maintain for life.
Don’t reduce quantity too quickly. Instead limit portion size and choose healthier food options. Pair this with regular exercise and sufficient sleep. This will ensure that your body’s metabolism doesn’t slow down.
You can start with a healthy plan by consulting with our Experts at BucketList Dreams and get to know about your personal calorie needs.
Try not to worry much about your weight loss including your first week during the plan. Instead, focus on choosing healthy food and remember that weight loss is a lifestyle change. You must enjoy the process and the foods you eat to see a positive change. We will help you do it !