Are you looking for a diet to lose weight? Go to your doctor to help you choose the most appropriate for your needs. Losing weight too quickly with a “miraculous” diet can be risky for your health.
Usually, when we decide to start a diet to lose weight, we want the process to generate evident results in a short time. However, did you know that losing weight too fast can be risky for your health?
Losing those extra pounds can take time and effort, and that’s totally normal! The healthy way to reach our ideal weight is to do it little by little because otherwise , we can damage our organism. We tell you everything below.
Start a restrictive diet to lose weight is often complicated, especially if you are one of those people who enjoy food. Climbing the scale and seeing that the needle is in the same place as the day before can be frustrating. However, you must be patient and follow your doctor’s recommendations.
Miracle diets where you lose several kilos per week can be really risky for your body and, for this reason, are not indicated by health professionals.
Are you wondering what is considered to lose weight too fast? In general, it is considered that a loss of between half and a kilo per week is healthy , more than a kilo per week would be considered “very fast”.
It is worth mentioning that, if you suffer from fluid retention, you are likely to lose more than a kilo per week during the first days of dieting.
Effects on the body
The body needs a certain amount of daily calories to perform its different functions. Excess weight occurs when the calorie intake is higher than the needs and, to lose weight healthily, the ideal would be to reduce the intake progressively while increasing activity.
The caloric needs vary from one person to another because of their sex, their age and their level of physical activity , among other variables. Therefore, we recommend that instead of adopting a miraculous diet, you should approach your nutritionist so that he can evaluate your health and design a diet according to your physical condition.
Now, what happens when we decide to restrict the intake of food through a highly restrictive diet? Losing weight too quickly carries risks such as:
1. Losing muscle
One of the main mistakes when resorting to miracle diets is wanting to lose weight without assessing what is really important is to reduce body fat. That is to say that losing weight is not the same as losing fat.
Muscular catabolism occurs when the body, to need energy and not receive food, begins to feed on their own tissues , including their muscles .
In 2016, one study evaluated a group of people with a very low calorie diet for 5 weeks and a control group with a low-calorie diet for 12 weeks (500 against 1500 calories a day). In the end, the amount of kilos lost was similar but the first group lost six times more muscle mass.
2. Slow down your metabolism
Some research has found that losing weight too quickly could cause your metabolism to work more slowly , meaning that you burn fewer calories. In fact, it has been proven that the daily calorie burn could be 23% lower .
3. Cause nutritional deficiencies
A very low calorie diet could cause nutritional deficiencies , by not eating all the minerals and vitamins that your body needs to work properly. Nutritional deficiencies could translate into:
⦁ Hair loss
⦁ Extreme fatigue
⦁ Fragile bones
⦁ Weakened immune system
4. Build gallstones
Every time we eat, the gallbladder releases gastric juices that help break down food so that it can be digested. Some studies indicate that when a lesser amount of food is ingested, part of the non-released bile juices could form gallstones .
5. Other problems
We have already mentioned the biggest risks you run when losing weight too fast. Beyond these serious health complications, other problems may arise such as:
⦁ Feeling cold
⦁ Muscle cramps
If you want to lose weight, avoid doing it too fast. Do not start a diet to lose weight without medical supervision. Remember that before changing your eating habits it is always advisable that you visit a nutritionist.