Going on an extreme diet might seem like the easiest way to lose weight quickly; however, studies have indicated rapid weight loss due to dieting extremes can do more harm than provide benefits to the body.
Two health and dietary professionals, Kasparas Aleknavicius MD and Kristina Zalnieraite from the DoFasting company, agreed to share their insights about crash diets and why these short-term solutions will most often lead to health catastrophes.
Risks of extreme dieting
Crash diets that promise quick results are often appealing and seem like an easy way to reach the desired results. Meanwhile, establishing a lifestyle that incorporates habits such as intermittent fasting takes time. The DoFasting team encourages looking into unique individual factors when considering the most suitable weight management method.
“Extreme dieting results in unhealthy measures to reach the desired outcome. There are various negative outcomes, such as the yo-yo effect, emotional issues, constipation, dehydration, and many more serious issues,” points out Kasparas Aleknavicius, MD, Medical Supervisor at DoFasting.
For starters, extreme dieting can lead to dehydration and limit the essential nutrients the body requires to sustain itself. The initial phase of restrictive dieting always results in water loss over the actual fat loss.
When fat loss does start, muscle mass declines as well. When slower and healthier approaches to weight loss are taken, fat is more likely to be lost over muscle through healthy habits. During strict dietary energy restriction, muscle protein synthesis rates are reduced in the fasted and fed conditions, resulting in net negative protein balance and loss of skeletal muscle mass. Eventually, protein breakdown for energy occurs as the last resource for the body when calories are in deficit.
Giving up unhealthy diets for healthier choices facilitates a healthier metabolism. Fad diets that limit dietary carbs or any other food group intake can slow down the metabolism since the fuel required for normal body functions is lacking.
During an extreme diet, the body gets nutrition for a limited duration, often through juices or other supplements. These can cause brief insulin spikes and immediate crashes. Additionally, fad diets can result in rapid weight gain once the diet is complete, which can work as a risk factor for developing type 2 diabetes.
Choosing the right lifestyle
It is possible to cause more harm than any benefit in the long term with strict dieting.
Kristina Zalnieraite, Head of Nutrition and Wellness at DoFasting, notices that people generally want quick results from their diet plans. “Pop media often inspire these desires, but my advice is to look for diet plans based on science, or the best approach is to build healthier habits that will stay for life,” she says.
Studies have shown that intermittent fasting helps with healthy weight loss and improves glucose metabolism. Intermittent energy restriction also contributes to lowering the long-term risk for cardiovascular disease, cancer, hypertension, and accumulation of inflammatory markers. Unlike the other above-mentioned restrictive diets, intermittent fasting does not limit certain food groups. Therefore, it has become a sustainable option.
Aleknavicius says, “People should look for more long-term weight loss strategies versus quick fixes through extreme dieting. Intermittent fasting allows for more gradual incorporation over time, with more lasting results. It is a lifestyle change, not a quick fix,” he adds.
Lifestyle changes should incorporate both physical activity and a healthy diet. Due to extremes when choosing dieting and exercising, people cannot stick to a specific routine.
“When looking for weight-management solutions, one must turn to methods with valid and scientific evidence of the health benefits. Making a list of must-haves for your weight loss journey should be chalked out before opting for extreme, harmful dieting,” says Aleknavicius.
When a mindset shift is made to maintain a healthy lifestyle for the long term, the options included in a daily routine reflect this. It is often something that can be followed day-to-day, such as a 30-minute workout or intermittent fasting, as opposed to a strict dietary cleanse.
About DoFasting
DoFasting is comprised of three integrated product lines: the DoFasting App, DoFasting Supplements, and DoFasting Smart Scale. DoFasting creates integrated intermittent fasting solutions for people looking to manage weight, boost immune responses, and improve their overall health. The DoFasting products offer continuous support, education, and guidance on intermittent fasting, nutrition, and training.
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Company Name: DoFasting
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Address:315 Montgomery Street
City: San Francisco
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Country: United States
Website: https://dofasting.com/
