What happens when i…crash diet

The truth about crash dieting

You’re kidding yourself
The idea of a quick weight-loss fix is very seductive – enter the crash diet: a strict calorie-cutting regime, which has potentially dangerous effects. ‘The problem with crash diets is that they look like they work – at first,’ says nutritionist Julia Alderman (www.thenutritioncoach.co.uk). ‘You may well experience significant weight loss in the first week – up to several pounds – but it’s deceptive and has nothing to do with actual fat loss. Instead, because you’re eating less calories, the body uses its limited store of glycogen (a form of carbohydrate) for energy. Your body loses water with it, so you appear to be losing weight quickly.’ When these stored carbs have been used up, your body begins using protein in the muscles to fuel energy. ‘At this point you may experience muscle soreness, as well as feeling tired, headachy and nauseous,’ warns Alderman.

The weight could pile on again
But ultimately your crash diet could have the opposite effect. ‘Each time you restrict your food intake, your metabolism drops, causing your body to burn fewer calories and less fat,’ says Helen Heap, nutritional therapist at The Marilyn Glenville Clinic, in London. ‘When the body registers that food is in short supply it does its utmost to store as much of that meal as fat as it possibly can.’ Not only that, but when you return to a normal eating pattern again, your weight could shoot up. ‘Your body has been starved and is programmed to try to store up fat quickly in case of another “famine”,’ says Heap. ‘That explains why it is so common to gain weight (fat) after a diet, and the cycle goes on.’

Long-term damage
The scary thing about crash dieting is that you can cause permanent damage if the ‘feast and famine’ cycles are a regular occurrence. Cutting out essential food groups and nutrients can lead to a whole host of health problems. ‘Calcium is vital for healthy bones – something women need to be very aware of,’ says Ursula Arens, registered dietitian and spokesperson for the British Dietetic Association. ‘If you’re not getting enough calcium from your diet, your body will start taking it from your bones, which can lead to osteoporosis in later life.’ Other essential nutrients you could be lacking include iron, vitamin B12, potassium, and sodium leading to problems such as anaemia, depression, nerve problems, cramps, confusion, chronic diarrhoea and vomiting. If your calorie intake becomes low enough, your body will even begin to burn the muscle tissue that makes up your actual organs, such as your heart and liver, in order to provide your brain with sufficient energy to function – how attractive is that crash diet now?

Replace your vital nutrients
If you have a history of yo-yo dieting, it’s important to stock up on vitamins and minerals. ‘A high-potency multiple vitamin B-complex can help as B vits play an essential role in metabolism, while B12 helps release energy from food,’ says Arens. ‘Iron supplements are also important to boost energy levels – liquid formulations are good as they’re easy to digest, and you can drink them mixed in with orange juice, boosting your vitamin C levels too.’ Calcium supplements are useful for bone health, while a multivitamin is good for general health.

The real secret to weight loss…
Don’t get excited, it’s just common sense. ‘There are no quick fixes,’ says Arens. ‘If you want to lose weight, aim to drop one to two pounds per week, watch your total calorie intake and reduce fat in the foods you eat. You may not experience that exciting, dramatic weight loss you get with a “quick fix” regime, but in the long-term, you’ll look and feel better for it. Crash diets aren’t fun. Food should fit in with a normal lifestyle, and allow you to socialise. Crash dieters aren’t terribly social creatures, now are they?’