Approximately 40 percent of women and 24 percent of men in America are on a diet at any given point in time, according to an article published in the "Annals of Internal Medicine." Many of these people are trying to lose weight as quickly as possible using fad diets or very low-calorie diets, which can lead to numerous health risks.
Methods
Part of the dangers of losing weight too quickly come from the methods that are used to accomplish this. After the fen-phen diet pill recalls, many people are aware that some diet pills might be dangerous, although people still turn to pills, hoping for a quick fix. They also try fad diets that limit you to eating only a few foods or avoiding whole food groups, which can put them at risk for vitamin and mineral deficiencies. Another common option is skipping meals or going on very low-calorie diets. According to the Weight-Control Information Network of the National Institutes of Health, those on very low-calorie diets--consuming fewer than 800 calories per day--should be supervised by a doctor because of the risk for health problems, including heart rhythm abnormalities.
Body Changes
All but about 5 percent of people who go on diets gain back the weight that they lost. Since fast weight loss includes loss of lean body mass as well as fat loss and the weight that you gain back is in the form of fat, this actually leaves you with higher body fat levels than when you started dieting. This type of dieting can also slow down your metabolism, making it easier for you to gain weight again, setting the stage for yo-yo dieting, according to the National Eating Disorders Association. The body composition changes brought about by quick weight loss put you more at risk for heart disease and other conditions for which high levels of body fat are risk factors.
Warning
Very fast weight loss can also have a lot of health risks, even if you accomplish this through diet and exercise, according to the Weight-Control Information Network. These include an increased risk for gallstones for those who lose more than 3 lbs. per week, as well as nutrient deficiencies since it is difficult to lose weight quickly while eating a healthy and balanced diet.
Misconceptions
People get drawn into unhealthy and risky weight loss plans because of the quick weight loss that occurs at the beginning of the diet. However, these diets are not sustainable and can't be followed for the long term. They set you up for weight regain when you go back to eating the way you did before you went on the diet. It is best to choose changes that you can sustain over time to lose weight, according to a CNN Health article by Madison Park published in 2009. Weight loss will be slower, but you will be less likely to gain it back again.
Expert Insight
The best way to lose weight and keep it off is to aim for a weight loss of 1 to 2 lbs. per week through a combination of cutting calories and exercising, according to the Weight-Control Information Network. Choose a diet you are comfortable with that includes a variety of healthy foods, rather than a fad diet you wouldn't be able to stick to over time. You will be able to avoid the risks of losing weight too quickly and less likely to regain the weight.
References
- Weight-Control Information Network: Weight Loss and Nutrition Myths
- Weight-Control Information Network: Very Low-Calories Diets
- CNN Health: Low-Fat? Low-Carbs? Answering Best Diet Question
- National Eating Disorders Association: kNOw Dieting Reasons
- "Annals of Internal Medicine"; Methods for Voluntary Weight Loss and Control; Oct. 1, 1993
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