Considering the vast number of diets, it can be difficult for weight loss-seeking consumers to determine which program, if any, is worth the effort, cost, risks and benefits. While Americans spend more than $40 billion on dieting expenses annually, according to the National Eating Disorders Association, most diets fail with regards to effectiveness and/or safety. For best results in managing your weight and wellness, seek guidance from a qualified health care professional.
Extremely Low-Calorie Diets
While a caloric deficit, or eating fewer calories than you burn through physical activity, is necessary to produce weight loss, consuming too few calories may be ineffective and harmful. According to the Weight-control Information Network, extremely low-calorie diets may not provide proper amounts of nutrients your body requires. In addition, diets containing fewer than 800 calories per day may lead to heart beat abnormalities, which can be life-threatening. Extreme calorie restriction can also lead to poor energy, depressive moods, headaches, muscle weakness, reduced cognitive function, reduced metabolism and additional weight gain over time.
High-Protein/Low-Carbohydrate Diets
Numerous diets promote restricted intake of carbohydrates--your body's primary fuel source--and increased consumption of protein. Though the long-term consequences of high-protein/low-carbohydrate diets remain unknown, they pose more potential risks than benefits, according to the Weight-control Information Network. Also called "low-carb diets," low-carbohydrate/high-protein diets tend to provide poor nutritional balance and may involve excessive fat intake, which can damage your arterial and heart health. Low-carbohydrate diets often restrict nutritious foods, such as whole grains, fruits and vegetables, which are important for proper immune system strength and digestive function. High-protein/low-carbohydrate diets are may also cause lethargy, exhaustion, bad breath and nausea. When carbohydrates are restricted to less than 130g per day, your body may enter a harmful state known as ketosis. Though some diets, such as the Atkins Diet, encourage a state of ketosis, it increases your risk for kidney stones, painful joint conditions and complications in pregnant women and people with diabetes, heart disease or kidney disease.
Gimmick-Based Diets
Diets that promote gimmicks, such as use of supplements, skin patches, particular food combinations or claim to detoxify your body, are often ineffective and risky. According to MayoClinic.com, fad diets such as the grapefruit, cabbage soup and lemonade diets remain popular because they may stimulate short term results. But once you stop the diet, weight gain tends to occur. If gimmick-based diets are done repeatedly, they may lead to yo-yo dieting--the process of repeated periods of weight loss followed by weight gain. Yo-yo dieting can have serious implications, such as increased risk for heart disease and cause long-term damage to your metabolism.
Weight loss-geared dietary supplements often contain questionable ingredients, lack evidence of safety and effectiveness and may cause an array of adverse side effects. Purchasing products that cause side effects and/or fail to enhance your weight loss efforts can cause wasted money and damage to your finances.
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