Successful weight loss takes hard work and commitment, but there is no lack of fad or crash diets on the market that claim to promote fast weight loss. Some also suggest that there is no need to exercise to lose weight. Before attempting any new diet plan, it is best to understand the side effects that may occur. It is also important to look for a plan that will help maintain the weight loss as well.
Promotes Unhealthy Weight Loss
When severely restricting calories or when following a diet plan that eliminates certain foods, the body may not get the nutrients it needs and weight may be lost too fast. According to the Food and Drug Administration, safe and realistic weight loss means aiming to lose about 1 lb. per week, while eating a healthy, well-rounded diet. Since 1 lb. is equal to 3500 calories, to lose about 1 lb. per week, there must be a daily deficit of 500 calories per day. These 500 calories can also be burned off during exercise. Successful weight loss means making healthy food choices throughout life, not just for six to eight weeks.
Successful Weight Loss Requires Exercise
Many fad or crash diets are programs that last for just a few weeks, and they often do not promote regular exercise. These types of plans do not offer long-term solutions to weight loss. In addition, keeping the weight off is easiest when cutting calories is combined with physical activity, says the Centers for Disease Control and Prevention. For the best results reducing caloric intake should be combined with 150 minutes of moderate intensity aerobic activity, 75 minutes of vigorous intensity aerobic activity, or an equivalent mix of the two each week. Some individuals may need even more exercise if weight loss does not occur. Fad diets or quick fixes can not replace a lifetime of healthy eating and regular physical activity.
Behavioral Changes are not Made
Unless the reasons that lead to overeating are addressed, any weight lost will most likely be regained, says the Mayo Clinic. Overeating can occur due to emotions such as loneliness, boredom, anxiety, stress and depression. To fully manage weight issues, it is necessary to make behavioral changes. This means finding healthier ways to manage the above feelings and making changes slowly. Trying to make radical changes to the diet too fast often leads to abandoning the program soon after starting it. During this process, it may be helpful to keep a food diary and write down all foods and beverages consumed and what emotions or situations are occurring. This can help to identify problem areas.
Health Problems
In some cases, following a fad or crash diet can lead to side effects and health problems. This includes following diets that are very low in carbohydrates. This causes the body to burn off fat, which over time can lead to a condition called ketosis. Ketones are a byproduct of fat metabolism, and when ketone levels get too high in the blood fatigue, weakness, nausea, dehydration and bad breath can occur. In addition, if the body does not get the calcium or vitamin D it needs, the bones can become weak and frail and they can break easily. Diets that focus on just consuming liquids, fasting or eating a very low number of calories, can lead to muscle wasting and symptoms such as nausea, vomiting, diarrhea, constipation, muscle cramps, fatigue, heart irregularities and death, according to Fort Valley State University.
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