The National Health and Nutrition Examination Survey reports that two-thirds of American adults are overweight or obese. These conditions can lead to heart disease, diabetes, stroke, cancer and high blood pressure, so if you are overweight or obese, weight loss should be a priority. However, beware of quick-fix rapid weight-loss plans, the efficacy of which is usually an illusion. Unless conducted under proper medical supervision, rapid weight loss is usually temporary and may result in other health issues. Before embarking on any weight-loss plan, discuss your options with a nutritionist or medical doctor.
Detox or Calorie-Restricted Diets
Some detox or extremely calorie-restricted diets cause rapid weight loss by severely restricting or eliminating some, or all, foods. These plans may market meal replacement liquids or include laxatives, or they may require you to cut out all carbohydrates or sugars. Although trendy and fast-acting, these diets are generally unsafe. Many are essentially fasts, limiting intake to liquids and supplements and putting participants at risk of electrolyte depletion, malnutrition, fatigue and blood-sugar problems. Weight loss on such programs is generally due to temporary dehydration and an empty stomach, not fat loss, and will return quickly once you resume a normal diet.
Medically-Supervised Very Low-Calorie Diets
A very low-calorie diet, or VLCD, is a medically supervised diet designed to jump-start weight loss in seriously obese patients. VLCDs limit caloric intake to 800 to 1200 calories a day, taken in the form of nutritionally balanced meal replacement liquids or shakes. Participants generally live at a weight-loss center or visit one daily, and are monitored carefully. Such diets can be effective in the short term, but a sustained plan of exercise, healthy eating and nutritional counseling is necessary to maintain weight loss after the diet is discontinued. Never attempt a VLCD without your doctor's approval and constant supervision.
Risk of Eating Disorders
Attempts at rapid weight loss may result in eating disorders like anorexia nervosa and bulimia nervosa, in which extreme low-calorie diets and binge-and-purge eating cycles can send the body into starvation mode. You may find that you need to restrict your diet more and more harshly to maintain weight loss. Signs of anorexia and bulimia include brittle hair and nails, dry skin, low blood pressure, dehydration and the growth of soft hair over the body. Over time, these disorders can lead to malnutrition, osteoporosis, heart problems, anemia and even death. If you think you may be at risk for anorexia or bulimia, see a doctor or therapist right away.
Healthy Weight Loss With Exercise
To lose weight safely, follow a moderate weight-loss plan including a healthy diet and exercise. Choose whole foods as close to their natural states as possible and limit portion sizes, eating slowly so you know when you're full. Vegetables, whole grains, low-fat dairy and lean proteins are excellent choices. Stay away from saturated and trans fats, processed foods and added sugars. The addition of exercise will result in quicker weight loss and improved mood. If you think you might benefit from a more extreme weight-loss regimen, speak with your doctor.
References
- Weight-Control Information Network; Overweight and Obesity Statistics; 2008
- University of Southern California HealthNow; Debunking Detox Diets; Carrie St. Michel
- Weight-Control Information Network; Very Low-Calorie Diets; 2008
- MayoClinic.com; Anorexia Nervosa; Mayo Clinic Staff; 2009
- MayoClinic.com; Bulimia Nervosa; Mayo Clinic Staff; 2010
- Weight-Control Information Network; Weight Loss For Life; 2009
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