Being overweight or obese is so much common in today’s time. As soon as people find out extra fat deposits on their different body areas, an increase in their body weight or their Body Mass Index (BMI) falling out of their healthy weight range, one of their responses is to go for dieting to lose their weight. For most people, the omnipresent mentality of dieting still is considered to be a norm. But, is dieting the right option? Keep reading to learn about dieting and its impact on one’s health. [1]
What is dieting?
Dieting refers to the limitation or restriction of calories-loaded pleasurable foods and drinks. For some, it implies an individual’s attempt to lose weight by having calorie-deficient meals in small proportions or skipping meals. In present-day language, dieting is synonymous with a quick way out of a formidable obesity epidemic. [1]
Some Shocking Effects of Dieting on Health
Other than moving down the needle on your weighing scale, dieting can have some physical consequences. Psychologically, having dietary restraints can result in greater food cues reactivity, increased cravings and disinhibition, and even overeating or binge eating- i.e. frequently consuming large portions of food at a time and feeling unstoppable to eat. Biologically, dieting can lead to changes in the healthy body composition, hormonal fluctuations, menstrual disturbances in women, reduced bone density, and lower resting energy.
Those who go for extreme dieting can lose a significant amount of their weight, but they are also likely to feel moody, sluggish, achy, and nauseated. Also, dieting and chronic hunger tend to exacerbate smoking cigarettes or alcohol consumption. Some of these issues can be considered as a health concern and chronically these can set one up for rebound weight gain. [1, 2, 3]
Here are the crazy effects of dieting on health:
1.The body becomes dehydrated and chronically fatigued
An immediate impact of crash dieting is losing pounds likely because of loss of water rather than getting rid of fat. That’s because when people restrict their calorie intake, the body starts burning glycogen- a form of carbs stored in the liver and muscles. Every gram of this carbohydrate adjoins water molecules. Therefore, after undergoing a successful crash dieting, people end up losing a lot of water from their body and start to show up symptoms like headache, dizziness, and fatigue. Without sufficient intake of food as the body’s fuel, one can feel lethargic or exhausted and even face difficulty concentrating.
2.Blood sugar levels go out of control
Restrictive diets do not provide individuals with a steady supply of proteins, carbohydrates, fats, and dietary fibers all day long to keep their insulin hormone and blood sugar levels in the normal range. Also, people who are on cleanse or detox diet may regularly consume sugars-loaded, low-fiber juices that cause their blood sugar levels to spike and then quickly drop, leading to feeling extremely hungry a few hours later.
3. Muscles breakdown
Aggressive dieting that involves cutting down on daily calorie intake encourages the body to break down muscle proteins for energy. Researchers believe that people who go for extreme dieting to lose weight quickly would only end up losing three times more muscles than they would if they have taken things slowly. Moreover, if the weight loss is happening very fast, the heart muscles can atrophy. Going for a liquid diet with low calories, for instance, has been found to result in ventricular arrhythmias which can be fatal.
4. Metabolism slows down and hormones fluctuate
As dieting can lead to muscle breakdown, fewer muscles can automatically lead to a drop in metabolic rate- the number of calories burnt at rest. This means one would burn fewer calories while performing any physical activities like walking and exercising. Eventually, the metabolism goes extremely low that one would not be able to lose weight and when one goes off dieting, metabolism will always be more sluggish than it was before going onto a crash diet.
Moreover, the changes in metabolism and hormones related to dieting can lead to low body temperature, thereby one would feel colder than usual.
5. Nutrient deficiencies
Dieting can lead to a deficiency of essential vitamins and minerals in the body. When vitamins and minerals are present in inadequate amounts, such deficits can impair one’s bone growth and density, immune function, skin, hair, and nails health; vision, and more.
6. Gastrointestinal issues
With dieting or any change in diet plans, gastrointestinal issues like bloating, irregular or inconsistent bowel movements, constipation, and indigestion are reported by many patients.
7. Altered mood
Dieting can eventually lead to unsatisfied hunger and low blood sugar levels. When this occurs, the neurotransmitters responsible for regulating mood fluctuate and contribute to irritability, mood swings, and even a risk of overeating. [2, 3]
Dietary Supplements and Weight Loss
Everyday health supplements that claim weight loss have been around for a while, but do they help with weight loss? Some claims that weight loss supplements can help boost the body’s metabolism, reduce fat absorption, decrease appetite, and increase fat burning.
Although, weight loss supplements do not consist of “fat burner” ingredients they have ingredients scientifically proven to help support weight loss. However, these supplements must be considered as an add-on to a weight loss program and not a replacement.
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References:
- https://lindnercenterofhope.org/blog/why-dieting-can-be-harmful/
- https://www.emilyprogram.com/blog/the-dangers-of-dieting/
- https://health.usnews.com/wellness/articles/what-happens-to-your-body-when-you-go-on-an-extreme-diet
- https://www.digestiveenzymes.us/
- https://www.greencoffeeplus.co/
