Weight loss plans that promise quick results are understandably very popular. Unfortunately, rapid weight loss can have several undesirable consequences.
What is rapid weight loss?
Healthy weight loss is no more than 1-2 lbs (0.5-1kg) per week. Any more than 2 lbs (1kg) per week is considered to be rapid weight loss. When you first start losing weight you might lose more, but if that is continued for several weeks, it’s considered rapid weight loss.
Rapid weight loss can occur from a very low calorie diet, prolonged fasting or from weight loss medication.
What are the dangers of rapid weight loss?
Loss of muscle mass
When weight is lost quickly, it often means that muscle is lost. Once your body has used up its glycogen stores it turns to fat and protein for fuel. Protein that you eat is used for fuel rather than for muscle maintenance. In a very low calorie diet muscle is also used for fuel, which results in muscle loss. In fact, your body may try to preserve fat so even more muscle is used as fuel.
Muscle loss means a slower metabolism, which makes it even harder to lose weight.
Slowing metabolism
Your metabolism is the calorie burning process. It is made up of the calories you burn at rest, during activities and a small amount from eating. When your metabolism slows down, you burn fewer calories.
When you lose weight quickly your body goes into a survival mode, which means slowing your metabolism and fat is stored so you have stored energy for when you need it.
Low energy levels and poor mood
A diet that doesn’t have enough food will leave you feeling cranky, foggy and with no energy. You won’t have the energy or the desire to do even light activity which further slows down your metabolism.
The mood swings that can occur from rapid weight loss can lead to emotional or binge eating.
Difficult to maintain
Diet plans that are designed for quick weight loss are difficult or impossible to maintain. And they are not meant for the long term. These plans are usually considered a short term quick fix, but with a slower metabolism you may find your weight shoots up as soon as you end the diet.
Not enough nutrients
Restricting calories for quick weight loss also means restricting nutrients. Very low calorie diets often restrict entire food groups and may not have enough protein, fat or carbohydrates. And they are usually lacking in key vitamins and minerals. This can lead to low bone density, anemia, hair loss and poor immunity.
If your low calorie diet is also low in fat, then fat soluble vitamins are not absorbed properly even if you’re getting enough of these nutrients.
Electrolytes can also become imbalanced with low calorie diets which can be very dangerous.
Hormone imbalances
Losing weight too quickly can also play havoc with your hormones. Going on a very low calorie diet can lead to hypothyroidism, menstrual irregularities, and blood sugar imbalances.
The hormones that control hunger and satiety (ghrelin and leptin) also become imbalanced which can make you feel hungry all the time, potentially leading to binge eating.
Gallstone formation
People who lose weight rapidly are more likely to have gallstones. In fact, as many as 1 in 4 people who lose large amounts of weight over several months formed gallstones. Gallstones can cause pain, nausea and digestive issues.
When is rapid weight loss recommended?
There are few benefits of rapid weight loss, but sometimes they are medically indicated. Very low calorie diets should be medically supervised and should be of short duration.
My experience with rapid weight loss
People often come to me after they have tried quick weight loss plans. They were drawn in by the promise of these plans, but are frustrated by the results. While many have lost weight on these plans, they’ve quickly gained it back. In many cases they imbalanced their hormones and slowed their thyroid and metabolism. Rapid weight loss plans will cause the body to go into fat storage mode. In most cases they’ve developed additional health issues from these weight loss plans.
How I can help
My custom, holistic weight loss programs provide steady but sustainable fat loss. Because we co-create your eating plan together, it suits you, your body, and your lifestyle. Your personalized plan will provide enough nutrients with healthy, delicious meals. Book a free nutrition assessment to find out how I can help.
Warm wishes,
Vicki Witt | Clinical Nutritionist | Holistic Coach | Reiki Master | Certified LEAP allergy therapist Over 25 years of successfully helping you achieve optimal health and weight loss 🍏| www.vickiwittweightloss.com
About Vicki:
Vicki Witt is a Clinical Nutritionist, Holistic Health Coach, and Reiki Master. She has been practicing over 25 years and specializes in holistically customizing diet and lifestyle plans to each individual for weight loss and hormonal control. Her clientele often report they feel the best they have ever felt and wish they had started sooner. One of the USA and Australia's top Nutritionists, she has won multiple awards for her services in the industry.
Certified and Registered Nutritionist
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