Before summer, crash diets are commonly turned to as a quick solution for achieving rapid results. However, studies indicate that these diets can hinder weight loss efforts by eliciting responses in the body that complicate, rather than facilitate, the process.
“People blame willpower when they can’t stick with a diet,” says Maria AbiHanna, a nutrition expert at Food Label Maker. “The truth is that your body is built to resist rapid fat loss. So, the key is working with your biology, not against it.”
Five reasons crash diets are unsuccessful and alternative solutions.
1. Your Brain Interprets Dieting as Danger
When you start dieting, your brain perceives it as a threat and reacts by reducing metabolism and amplifying feelings of hunger. This response occurs before significant weight loss, hindering sustained progress.
Instead: Attempt calorie cycling by consuming slightly higher calories on days when you are active and fewer calories on days when you rest. This strategy can assist in keeping your metabolism in check and avoid your body entering energy-saving mode.
2. It Disrupts Your Gut Health
Crash Diets with low diversity, often seen in quick solutions, typically cut out whole food groups, which may decrease helpful gut bacteria involved in regulating fat storage and energy utilization.
Instead: Consume a variety of whole foods like leafy greens, legumes, nuts, herbs, and whole grains. Try to include at least 30 different foods in your diet every week to promote a healthier gut and boost your metabolism.
3. It Creates Blood Sugar Crashes
Several fast weight-loss products, such as smoothies made from juice, lead to sudden increases in blood sugar levels, which are then followed by drops that result in fatigue and increased cravings.
Instead: Initiate meals by incorporating avocado, chia seeds, or leafy greens which are good sources of healthy fats or fiber. This aids in slowing down digestion and maintaining stable blood sugar levels, resulting in prolonged satiety.
4. It Disrupts Temperature Regulation
Losing weight rapidly, through crash diets, could lower brown fat function, which is responsible for maintaining body warmth and burning calories. This might result in feeling colder, more tired, and experiencing increased hunger.
Instead: Focus on gradual, steady fat loss. Staying active and avoiding extreme restrictions helps preserve brown fat function and keeps your metabolism working.
5. It Can Break Your Hunger Signals
Extreme crash diets can dampen your innate cues for hunger and fullness. By disregarding these signals through prolonged undereating or strict adherence to rules, you might impair your capacity to recognize genuine hunger.
Instead: Implement a routine for eating that offers room for adaptability. Consume meals at consistent times and pay attention to the impact of various foods on your well-being, rather than solely their calorie content.
Commenting on the findings, Maria AbiHanna from Food Label Maker stated: “Most quick-fix crash diets fail not because people lack discipline, but because they ignore basic physiology.” Maria says. “If you focus on preserving muscle, regulating blood sugar, and protecting gut and hormonal health, weight loss becomes not just possible, but easy.”
