Today, we’re diving into a topic that’s near and dear to my heart: why extreme weight loss diets just don’t cut it. We’ve all been there, right? Seduced by the promise of quick fixes and overnight transformations.
Maybe you were feeling determined to shed a few extra pounds and finally achieve your dream physique. But now, after a month of sincerely trying to eat better and move more…it’s looking a bit harder than expected. You’ve heard about the latest fad diet that promises rapid weight loss with minimal effort, and you’re ready to dive in headfirst, armed with hope and determination.
I’ve been there, done that, got the T-shirt (and probably outgrew it thanks to those yo-yo diets). From juice cleanses to Whole 30, I’ve tried them all in my quest for the elusive “perfect” body. Each time, I convinced myself this would be the one—the diet that would finally deliver the results I’d been longing for. Each time, I found myself right back where I started, feeling defeated and frustrated.
Many of us have been burned by quick-fix diets before, yet we remain tempted by the promise of fast results and effortless weight loss. In reality, the path to lasting health and wellness is anything but quick or easy. It requires patience, dedication, and a willingness to embrace the journey, bumps and all.
So, before you dive into the next big weight loss diet trend, let’s take a closer look at why extreme diets don’t work and explore a more sustainable approach to achieving your health and fitness goals.
The Science Behind Extreme Weight Loss Diets
Extreme diets typically involve severe calorie restriction, elimination of entire food groups, or reliance on fad diet trends (keto, low carb, paleo, etc) promising rapid weight loss. While these approaches may yield initial weight loss due to calorie deprivation, they often fail to address the underlying factors contributing to weight gain and overall health in the first place.
Here are a few reasons why extreme weight-loss diets will ultimately work against you.
1. Metabolic adaptation
When the body is subjected to extreme calorie restriction, it enters a state of metabolic adaptation to conserve energy. The metabolic rate slows down, making it harder to lose weight and easier to regain it once normal eating patterns resume. This can result in a frustrating cycle of weight loss followed by weight regain, often referred to as yo-yo dieting. This rollercoaster ride makes it challenging to sustain weight loss and wreaks havoc on our mental and emotional well-being.
2. Nutritional deficiencies
Extreme diets often lack essential nutrients necessary for our health and vitality. Eliminating entire food groups can cut out the vitamins, minerals, and macronutrients essential for your body to function. This can lead to compromised immune function, impaired cognitive function, and increased risk of chronic diseases such as osteoporosis and cardiovascular disease. That’s especially bad news for women, who are already at higher risk. If you run a car on empty, eventually, it’s going to break down.
3. Muscle loss
Severely restricting your calories can result in muscle loss—undermining metabolic health and sabotoging long-term weight management. Muscle tissue is metabolically active, meaning it burns calories even at rest. Losing muscle mass can lower basal metabolic rate, making it more difficult to maintain weight loss. This also increases the likelihood of regaining lost weight over time. Plus, who wants to lose those hard-earned gains?
4. Hormonal imbalance
Extreme weight loss diets can disrupt hormonal balance, particularly those regulating hunger, satiety, and metabolism…not to mention your cycle. Prolonged calorie restriction triggers the body’s survival mechanisms, leading to increased production of hunger hormones like ghrelin and decreased levels of satiety hormones like leptin. This hormonal imbalance can promote overeating, slow down metabolism, and make it harder to sustain weight loss long term. It’s like fighting an uphill battle against your own body.
5. Psychological impact
The restrictive nature of extreme diets can take a toll on your mental health and well-being. Feelings of deprivation, guilt, and obsession with food can lead to disordered eating patterns, negative body image, and a dysfunctional relationship with food. Additionally, the cycle of weight loss and regain can erode self-esteem and contribute to feelings of failure and frustration.
Each of the points limits your body’s ability to give you the results you want in the first place. That’s why extreme weight loss diets are so psychologically damaging. They promise us results…but they are never results we can keep. It’s time to break free from the dieting cycle and embrace a healthier relationship with food and our bodies.
The Pitfalls of Yo-Yo Dieting
One of the biggest drawbacks of extreme diets? Their tendency to contribute to a yo-yo cycle. The repeated loss and regain of body weight due to cycles of restrictive eating followed by periods of overeating or returning to previous eating habits is what’s called yo-yo dieting.
Research suggests that yo-yo dieting may harm your health more than maintaining a stable, albeit higher, weight. Stop for a second and think about that. Your desire to get to that lower (and usually arbitrary) number on the scale may be hindering your health. Here’s the scientific data behind the harmful effects of yo-yo dieting:
1. Cardiovascular risk
Studies have shown that yo-yo dieting may increase your risk of cardiovascular disease by negatively impacting lipid profiles, blood pressure, and insulin sensitivity. The fluctuations in weight and body composition associated with yo-yo dieting can disturb your metabolism and cause inflammation, perpetuating cardiovascular risk factors.
2. Metabolic syndrome
Yo-yo dieting has also been linked to an increased risk of metabolic syndrome, a cluster of conditions including high blood pressure, elevated blood sugar, abnormal cholesterol levels, and excess abdominal fat. These changes can increase your risk of type 2 diabetes, heart disease, and stroke, severely impacting your longevity and quality of life.
3. Muscle loss and fat Gain
Remember when I said extreme weight loss diets can cause you to lose precious muscle mass? In yo-yo dieting cycles, that’s also usually paired with the accumulation of body fat, particularly dangerous visceral fat, aka the ‘belly fat’ stored around internal organs. This type of body composition shift can make your metabolism all kinds of wonky. You may experience a decreased basal metabolic rate and be more likely to gain weight, leading to potential obesity-related health complications.
4. Psychological distress
The weight loss and regain that comes from yo-yo dieting isn’t just taxing on your body—it also wears down your mind. Studies have found that those caught in the yo-yo cycle are more likely to experience symptoms of depression, anxiety, and disordered eating patterns compared to those who maintain a stable weight.
5. Increased mortality risk
If you want to lead a long life—yo-yo dieting also poses a risk. Research shows the process itself can increase your mortality risk, regardless of whether your body weight is ‘normal’ or not.
The physiological stress imposed by repeated cycles of weight loss and regain can strain the cardiovascular system, disrupt hormonal balance, and contribute to chronic inflammation, all of which may lead to premature death.
Whew…that was a bit morbid. OR sad. Maybe both. But it’s important to understand the harmful effects of yo-yo dieting to help make informed choices about whether weight loss is even a necessary goal. Instead of pursuing short-term fixes that may compromise your overall health, focus on sustainable lifestyle changes that prioritize balanced nutrition, regular physical activity, and emotional well-being.
The Importance of Sustainable Lifestyle Changes
Let’s switch up the vibes and talk about what you can do to fight against falling victim to extreme weight loss diets. Here are some evidence-based strategies for promoting sustainable weight loss and overall well-being:
1. Balance your nutrition
Let’s make eating a celebration of nourishment! Adopting a balanced and varied diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats ensures you get enough essential nutrients while feeling full and satisfied. The key word here is balanced. Your body operates as a system, and it digests foods better when it’s in synergy. Focus on building plates with all three major macros—carbohydrates, fats, and proteins.
2. Eat mindfully
It’s time to slow down and savor the flavor! Practicing mindful eating involves tuning into hunger and satiety cues, eating slowly, and studying each bite. It fosters a healthy relationship with food, helping you enjoy it and pay attention to how it makes you feel, ultimately reducing the likelihood of overeating. Turn off the TV, put your fork down between bites, sip water, and enjoy your time with that delicious meal.
3. Move often
Let’s get moving and grooving, obé fam! Sticking to a movement routine (aka regular physical activity) burns calories and supports metabolic health, preserves lean muscle mass, and makes you feel better. Find activities you enjoy and start with small goals (like working out for 10 minutes a day, every day), then layer up! A well-rounded routine balancing strength, cardio, and active recovery is your best bet.
4. Manage your stress
Ain’t nobody got time for stress! Chronic stress can contribute to weight gain and hinder weight loss efforts by increasing cortisol levels and promoting emotional eating. Adding stress reducers to your daily life (like meditation, yoga, or deep breathing exercises) can help you feel less overwhelmed, body and mind.
5. Tend to your sleep hygiene
Zzz Zzz… sorry, I nodded off for a second. Prioritizing adequate sleep is essential for maintaining optimal metabolic function, hormone regulation, and appetite control. Aim for 7-9 hours of quality sleep per night to support your weight loss and overall health goals. Notice how I said quality sleep? Studies suggest quality matters just as much as quantity. Blackout curtains, noise machines, aromatherapy, and the like can all influence sleep quality. Check out the obé Sleep Collection for even more tips!
Remember: Extreme Weight Loss Diets Aren’t Your Friend
The next time your co-worker suggests another fad diet, I hope you feel empowered to wish them well and focus on your journey. While extreme weight loss diets may offer short-term results, they’re just a bandaid temporarily covering a symptom, not the long-term cure. Luckily, you’re in it for the long haul, and you’ve got the obé team cheering you on every step of the way.
Whenever you find yourself being slyly seduced by another diet, take a deep breath and remember that sustainable lifestyle changes prioritizing balanced nutrition, regular physical activity, stress management, and quality sleep are your secret weapons.
True health and wellness extend beyond the number on the scale. I often ask my clients, “Why specifically that number?” After some reflection, most of them reply, “You know what, I don’t know.”
If that’s you too, take some time to investigate why being at that specific number signifies good health to you—and where that idea came from. If it didn’t come from you, see what happens when you let that number go instead of striving for it. Let’s shift our mindset to see food as fuel, embrace a positive relationship with our bodies, and celebrate the journey to lasting health and wellness together.
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One response to “Why Extreme Weight Loss Diets Never (Ever) Work”
Ugh… I wish more people knew this. It’s a sad state of affairs that people STILL think extreme diets work, or are even preferable to just eating like a normal person. There’s SO much education out there, yet we still have these issues. Thanks for sharing this article, and thanks, David, for writing it!