- Crash diets can lead to nutrient deficiencies
- You should try to lose weight sustainably
- Rapid weight loss can affect your health in many ways
Perhaps by now you have found some weight loss tips and tricks. You may also find a number of quick solutions to your weight loss related problems. Many try crash diets, completely change their eating habits, or follow a difficult-to-follow exercise program. But is rapid weight loss sustainable? Can it affect your health? “Weight loss can’t happen overnight. It takes time and if it’s very quick and sudden it can be dangerous and therefore cause a lot of health problems,” says nutritionist Lovneet Batra. Let’s understand the many side effects of rapid weight loss and why it is important to lose weight sustainably.
Weight Loss: Side Effects of Rapid Weight Loss
1. Nutritional deficiencies
Eating a balanced diet is essential to avoid nutritional deficiencies. Several vitamins and minerals are essential for maintaining good health. Often times, crash diets result in very low calorie intake, which leaves the body lacking essential nutrients. “This leads to hair loss, extreme fatigue, a weakened immune system and a general deterioration in health,” says the nutritionist.
2. Loose skin
Batra says, “Sagging skin occurs when the body shrinks after the skin has been stretched.” You can avoid this by losing weight slowly and steadily.
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3. Liver problems
According to Batra, people who lose weight quickly are at risk of developing liver problems. This may be due to the sudden changes in your fatty acid profile after you have lost weight or due to residual effects of being overweight.
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Gallstones are hard deposits that form in the gallbladder. Those who lose weight quickly have a higher risk of developing gallstones. “With a crash diet, many people do not get enough carbohydrates to burn off the excess bile, which blocks the pancreas. Therefore, you should avoid low-energy and low-carbohydrate diets,” explains the nutritionist.
5. Loss of muscle
When trying to lose fat, many often miss building muscle. If you reduce your calorie intake significantly, your muscle mass can suffer. This happens because in such a situation your body is running down the muscles for energy and fuel.
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How much weight should you lose in a week without harming your health?
“If you want to lose weight, a weight loss of up to 1 kilo per week is considered healthy, everything beyond that is simply too fast,” informs Batra.
(Lovneet Batra is a nutritionist from Delhi)
Disclaimer: This content, including advice, is for general information only. It in no way replaces a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV assumes no responsibility for this information.