If you want to lose weight quickly and feel better this summer, there are many crash diets available on the internet.
There are many ways to lose weight that don’t involve extreme measures. Experts have warned against these “miracle” diets, which can be harmful to your health.
You may see some results quickly, but it is likely that you will gain back the pounds you lost.
You may experience negative side effects on your energy, skin, and hair.
Nutritionists weigh in on the debate and identify the five diets that you should avoid.
- Diets with very low calories
These diets require you to reduce your daily calorie intake by up to 800 or 1,000 calories.
This type of diet plan can help you lose weight quickly, but it also means that you are denying yourself vital nutrients which fuel your metabolism and body.
Lee Holmes, clinical nutritionist and author of Supercharged Food, stated: “It may lead to nutritional deficiencies, as rapid weight loss is often accompanied by severe calorie restrictions, which can result in inadequate intake of essential vitamins.”
This can lead to deficiencies in vitamins, minerals and other important nutrients necessary for overall health.
You may also lose muscle mass if you restrict your calories too much, since you are probably not getting enough protein.
Kim Pearson, a nutritionist at Harley Street in London’s Mail Online , told Mail Online the loss of muscle mass could trick you into believing you are losing more weight than what you actually are.
She said that this will make it appear as if you’re losing weight, but your metabolism rate is actually decreasing. Your body’s capacity to burn calories also decreases. Once you resume eating normally, you may gain weight.
You may also choose to eat more prepared and processed foods, in an effort to simplify calorie counting.
- Shakes as a meal replacement
Dieters have used meal replacement shakes for decades, even though they may not sound appealing.
The NHS even
Kim says that while some shakes can cause rapid weight loss, not all are the same.
The nutritionist stated that while the products made by doctors or nutritionists based on protein might be “alright”, they are not as good quality as the food that you would eat.
Some shakes contain preservatives or thickeners that are not good for you.
- Detox diets
Detox diets promise to “clean out” your body of harmful toxins.
Experts say that the majority of weight loss is due to dehydration. This can lead to headaches, weakness and even fainting.
A typical fasting diet involves a period without food, followed by a restricted diet consisting of fruits, vegetables, juices and water.
According to , Healthline, other popular approaches include herbs, teas and supplements as well as colon cleansing or enemas.
As with other crash-diets that include intense restriction, it is difficult to get the nutrients you need – particularly things like protein and fibre.
According to Lee, this diet will cause you to feel tired and may even lead to stomach problems.
Kim also noted that some detox juices can contain surprising amounts sugar. This sugar spikes blood sugar levels, even if it comes from fruit.
- Atkins diet
Atkins, a diet that is reportedly popular with Kim K and Jennifer Aniston, involves eating a lot of fat and proteins but severely restricting carbs. This encourages your body to burn fat for energy instead of carbohydrates.
Lee, a MailOnline correspondent, said that although it may lead to weight loss, it could also have less desirable effects over time, such as an increased risk for heart disease.
The nutritionist explained that carbohydrates are an important energy source for our bodies and restricting them severely may cause initial weight loss.
“But the long-term effects of eating high amounts of animal protein and saturated fats are a concern. It may increase the risk for heart disease, kidney issues, and nutritional deficiencies.”
- Keto diet
The keto diet is a low-carb, high-fat diet. However, nutritionists are concerned about the demonisation of a food group.
Lee emphasized that carbohydrates are not the enemy. She said that all foods should be consumed in moderation.
Dietitian Vanessa RissettoCEO of Culina Health and co-founder, echoed her warnings in an interview with The Today Show.
Vanessa said, “Our mind immediately goes to bread and biscuits.”
The dietitian explained that carbs are found in all foods, such as lentils and avocados.
Carbohydrates aren’t bad. Our main energy source. “We need them as fuel”, she said.
We are afraid of carbohydrates because we have never been taught how to eat it.
Lee said that her clients are suffering from digestive issues because they have stopped eating prebiotic-rich vegetables due to their high carbohydrate content. This is not good for a diverse and healthy gut.
Nutritionist Rhiannon L. Lambert told The Sun that there are other ways you can lose weight without ‘dieting.
She recommended that you consume a balanced, healthy diet, which included a variety starchy carbohydrates and whole grains, healthy fats and proteins, fruits, vegetables, fibres, nuts, seeds and pulses.
Nutritionists suggest portion control instead of restricting diets.
Rhiannon emphasized that you can still enjoy unhealthy foods.
She said, “But you should be careful how frequently you consume them. Keep intakes at a minimum.”
“Full restrictions can lead to binge-eating tendencies. This can negatively impact our relationship with food, and can also lead to weight loss.”
She said that you should also listen to the internal hunger signals of your body.
She explained, “Eat only when you are hungry and stop eating when you are full.”