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6 Reasons You Should Avoid Crash Diets
You have decided to lose weight – good for you! That’s a tremendous undertaking and it’s certainly a decision that’s good for your health. That is… well… providing you don’t do anything drastic – like getting involved in one of the many extreme diets that are kicking around. These diets tend to cut your calories drastically to slim you down quickly, but there are long term health effects that have been shown in preliminary studies recently done by the European Congress on Obesity.
Those individuals who ate a diet that was excessively low in calories (500 calories/day) for 5 weeks lost about the same amount of weight as those who restricted their calories to 1,250 calories/day for 12 weeks. The first group lost 19 pounds while the latter group lost 18. However, the starvation group lost much more muscle. Even a full month after they stopped their diet, they still had much less lean muscle than the other group.
For men, both of these diets cut calories to ridiculously low levels. Experts say that weight loss calorie restrictions should be tailored to your own weight. For example, let’s say you are 200 pounds and want to lose weight, then you should aim for a diet of not under 1,800 calories.
When you engage in extreme calorie cutting it forces your body to have to burn up your muscle for fuel rather than fat. With less muscle mass your metabolism slows. The problem is too many people are too worried about what the scale is telling them. Remember, muscle weighs more than fat. So if you are dieting properly and exercising your scale number could actually be going up as you burn fat and develop muscle.
Long term weight loss doesn’t happen with crash diets. Let’s look at the negatives of the crash diet.
#1 You Burn Muscle – We already touched on this. When you crash diet you eat up your muscle mass and this can be hard to get back.
#2 Your Weight Loss is Mostly Water – Sure it looks like you shed tons of pounds with your extreme crash diet and carb cutting, but did you know that for every gram of carbs you eat your body retains 4 grams of water. So, if you stop eating rice, pasta and other grains for just a few days you will pee out tons of water and therefore look slimmer. The trouble is you haven’t lost any fat and it’s only a temporary loss. Once you start to eat normally again you’ll gain every pound back.
#3 It Harms Your Body – Rapidly losing weight and the rapidly regaining it is called yo yo dieting and according to a study done by International Journal of Obesity it is harmful to your cardiovascular system. Another study done in 2013 (animal study) reported in the Diabetes journal indicates that yo yo dieting will alter your fat tissue and decrease your glucose tolerance, thereby increasing your risk of heart disease and diabetes.
#4 You Cannot Sustain It – Extreme diets aren’t about moderation and therefore you cannot sustain them over time. You cut out entire food groups, restrict your calories excessively and all of this increase the hunger hormone ghrelin. So once you go off the diet you are likely to eat more and gain more weight back, thereby creating a vicious circle.
#5 You Will Become Miserable – Don’t be surprised if your friends, nickname you ‘Miserable.’ When you are hungry and your body is being starved of nutrients you tend to be moody, tired, and grumpy. One study found that people with a high degree of self control during dieting were more likely to be highly irritable. After all, your brain runs on carbs, and if you aren’t eating carbs, you are starving your brain.
#6 Your Plan Will Backfire – If you want to lose weight and keep it off you need to take a long term approach – a lifestyle change. If you crash diet, you’ll enjoy crash diet results and then be disappointed when the pounds return with vengeance. Start thinking about the little things where calories add up – sugar in your tea/coffee, juice, soda, foods with high amounts of sugar, etc. These small changes can make huge differences.
Taking an HGH supplement can help you to lose weight and keep it off, especially belly fat. As we age, our body produces less and less human growth hormone and that plays a key role in our metabolism and how we burn fat. Taking an HGH supplement can help restore normal HGH levels and you can enjoy weight loss in combination with lean muscle mass development.
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