When it comes to weight loss, most dieters look for the quickest way to lose the pounds with little consideration of other factors, including long-term results. Fasting may appear to be a viable option, but a zero-calorie intake deprives the dieter of essential nutrients and also comes with significant health risks.
Rate of Weight Loss
Weight loss results from eating fewer calories than you burn. A deficit of 3,500 calories will promote 1 lb. of fat loss. The National Institutes of Health expert panel on weight and obesity recommends a calorie deficit of 500 to 1,000 calories per day for weight loss of 1 lb. to 2 lb. each week. Further reducing caloric intake by consuming no food will not generally result in significantly more fat loss. Greater losses seen on the scale while fasting reflect water and muscle loss, neither of which is desirable.
Long-Term Weight Maintenance
The Department of Health and Human Services suggests a weight loss plan that is balanced. They assert the best weight loss programs promote behaviors that can be followed consistently. Fasting is not a practice that can be continued for long without suffering health consequences.
Health Risks of Fasting
The American Cancer Society warns of fasting dangers. These include short-term effects like headaches, dizziness and fatigue that come from ketosis as the body forms ketones to supply an alternative source of energy. Long-term effects include malnutrition, liver damage and kidney damage. Fasting can raise the risk of gallstone attacks and gouty attacks. Pregnant or breastfeeding women should definitely not consider fasting.
Benefits of a Low-Calorie Diet
A low-calorie diet of 1,200 to 1,500 calories will promote weight loss in almost any healthy person. Exceptions exist in rare cases for people who are elderly, immobile or well below 5 ft. in height. With as few as 1,200 calories, nutrient needs can be met in an appropriately planned and balanced diet. The food guide pyramid guidelines can be followed, and the diet can include whole grains, low-fat dairy products, fruits, vegetables and lean protein foods to provide the daily value for all macro- and micronutrients. In this way a healthy, gradual weight loss can be achieved with no ill effects. Learning to eat a balanced diet with fewer calorically dense foods leads to long-term maintenance of the weight lost.
Recommendations From Health Organizations
When considering whether to fast or reduce calorie intake to a lower level, consider advice from health organizations such as the National Institutes of Health. Their panel of experts on the treatment of weight and obesity in adults and their Weight Control Information Network members agree with health experts at the Mayo Clinic when they advise avoiding "gimmicks and extreme dieting," and recommend opting for a slower and steadier approach, which wins hands down over fast weight loss in the long run.
Member Comments