Many Americans are on an endless search for quick and effortless diets to lose large amounts of weight quickly. Rapid weight loss is not likely to be maintained and can contribute to health problems due to nutrient and mineral loss. Since low-calorie diets do not supply adequate fuel supplies, your body turns to lean body tissue for energy. This results in a depletion of muscle tissue, or decreased muscle mass.
Function
Food provides nutrients that are converted to fuel for daily energy needs required for body functions and physical activity. When the amount of calories eaten is lower than the amount of calories needed for fuel, your body turns to stored nutrients for fuel. Using stored nutrients results in a reduction of body weight. When you burn 3,500 calories of stored nutrients, your body weight is reduced by 1 lb. Rapid weight loss is the result of losing 3 or more lbs. of body weight per week.
Features
Foods are classified into three nutrients: carbohydrates for energy, protein for muscle repair and fats for body regulation. US Dietary guidelines recommend a carbohydrate intake of 130 g per day. When you consume insufficient amounts of carbohydrates for energy, your body draws additional energy from lean body mass, resulting in decreased muscle mass.
Effects
Reduced-calorie diets promoting rapid weight loss contribute to decreased levels of testosterone, a hormone responsible for muscle repair. Effects of these decreased levels include fatigue, tension and anger. In addition, reduced muscle mass causes a decrease in metabolism, the rate at which your body burns calories. Reduced metabolism eventually causes a weight plateau to occur. Weight loss becomes stalled due to your body's decreasing energy requirements.
Decreases in muscle mass cause a decrease in bone density, which can cause posture and alignment problems, resulting in illness and injury. Overall health levels begin to suffer from diets that deplete nutrient storage.
Misconceptions
A quick, significant weight loss is promoted as successful. The success of a weight loss attempt is not in the initial weight loss, but in the ability to maintain the weight loss. With decreased muscle mass and metabolism, it is difficult to continue to lose weight and maintain the lower weight.
Prevention/Solution
Safe and effective weight loss programs result in a weekly weight loss of 1 to 2 lbs. Proper nutrition combined with exercise results in losing body fat without losing muscle mass. Maintaining a healthy lifestyle improves health and fitness levels. Along with improved health is a reduced risk of regaining the weight that was lost.
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