Fad diets can cause dehydration
Dropping pounds fast may make you happy right now, but it won’t result in a long-term weight loss solution and can have a serious impact on your health. When you shed five to ten pounds your first week on a diet, what you’re losing is water weight, not fat. The creators of fad diets design them to make people believe they’re burning fat like crazy, when they’re really just getting rid of the water their bodies hold on to in an attempt to prevent dehydration. What actually happens is your body loses water so fast that it causes you to become dehydrated, without you even realizing it. A healthy diet doesn’t focus on rapid weight loss, but a balanced diet, complete with plenty of water intake. Rob Raponi, sports nutritionist and founder of The Naturopathic Perspective, suggests cutting 500 calories per day from your current intake to achieve a healthy weight loss of one pound per week. It may not be the rapid weight loss you want, but you’ll be much less likely to end up in an ongoing cycle of yo-yo dieting when you see consistent results. Dr. Seti also recommends carrying a water bottle with you everywhere you go to prevent dehydration. The more you drink, your body will feel less hungry, and the less likely you’ll be to snack. Have you tried lemon water yet? It’s delicious and has some awesome health benefits!
Your body can become fatigued more easily
What happens when you feel hungry and thirsty? You become tired and unmotivated. That’s because, when you’re hungry or thirsty, your body is sending you messages that there’s a problem, and you need to do something about it. Most trendy diets simply don’t give your body what it needs in terms of nutrients and fuel, which can cause extreme fatigue. When you’re tired, do you feel like exercising? Probably not. So now you’re hungry, thirsty, tired, and not getting exercise, which is a huge recipe for a weight loss disaster. Dan Plante, director of fitness for Orangetheory Fitness, explains that fad diets are simply an unsustainable way of keeping weight off because they restrict not only your food amount intake but also the frequency you eat. Plante suggests eating four to six small meals per day to keep your energy flowing and calorie intake at a healthy level. These healthy cooking hacks will help you eat the right amount of calories at every meal.
You don’t get enough of the good stuff
Fad diets usually focus on cutting out something from your diet. The problem is, our bodies need foods from all the food groups, even grains and fats. “If a diet cuts out an entire food group or pushes anything in an extreme way, [like] no fat, no carbs, super low calorie, only eat these five things, etc.—chances are it’s not healthy,” explains Dr. Seti. Better diets are those that provide you with plenty of balanced meals so you’re getting the calories and nutrients you need. Dr. Seti recommends packing your diet with vegetables since they’re rich in antioxidants, fiber, and water to help fuel your body and lose fat. The best part is that veggies have barely any calories, so you can almost consider them freebies in your diet. Broccoli, for example, is high in calcium to help support your metabolism, but super-low in calories. Love pasta too much to cut back? Stop cutting out all your cravings from your diet, and start adding in delicious, low-calorie substitutions for healthy weight loss.