Is It Dangerous To Lose Weight Too Fast?

Are you looking for a diet to lose weight? Go to your doctor to help you choose the most suitable for your needs. Losing weight too fast on a “miracle” diet can be risky for your health.

In general, when we decide to start a diet to lose weight we want the process to generate obvious results in a short time. However, did you know that losing weight too quickly can be risky for your health?

Losing those extra pounds can take time and effort, and that’s totally normal! The healthy way to reach the ideal weight is to do it little by little because otherwise, we can damage the body. We tell you everything below.

Is losing weight too fast risky?

Starting a restrictive diet to lose weight is often difficult, especially if you are one of those people who enjoy food. Stepping on the scale and seeing that the needle is in the same place as the day before can be frustrating. However, you must be patient and follow your doctor’s recommendations.

Miracle diets in which you lose several kilos per week can be really risky for the body and, for this reason, they are not indicated by health professionals.

Are you wondering what is considered to lose weight too fast? In general, a loss of between half and one kilo per week is considered healthy, more than one kilo per week would be considered “very fast”.

It is worth clarifying that, if you suffer from fluid retention, you are likely to lose more than a kilo per week during the first stages of dieting.

Effects on the body

The body needs a certain amount of calories daily to perform its various functions. Excess weight occurs when the calorie intake is higher than the needs and, to lose weight healthily, the ideal would be to reduce the intake progressively while increasing the activity.

Caloric needs vary from one person to another based on their gender, age, and level of physical activity, among other variables. Therefore, we recommend that instead of adopting a miracle diet you approach your nutritionist so that he can evaluate your health and design a diet according to your physical condition.

Now, what happens when we decide to restrict our food intake through a highly restrictive diet? Losing weight too quickly carries risks such as:

1. Loss of muscle mass

One of the main mistakes when resorting to miracle diets is wanting to lose weight without realizing that what is really important is to reduce body fat. In other words, losing weight is not the same as losing fat.

Muscle catabolism occurs when the body, needing energy and not receiving food, begins to feed on its own tissues, including your muscles.

In 2016, a study evaluated a group of people on a very low-calorie diet for 5 weeks and a control group on a low-calorie diet for 12 weeks (500 vs. 1500 calories per day). In the end, the number of pounds lost was similar but the first group lost six times more muscle mass.

To avoid the loss of lean tissue, it is necessary to ensure a correct supply of omega 3, according to a study published in Aging Clinical and Experimental Research.

2. Slowing of metabolism

Some research has found that losing weight too fast could cause your metabolism to slow down, burning fewer calories. In fact, it has been proven that your daily calorie burn could be 23% lower.

3. Nutritional deficiencies

A very low calorie diet could cause nutritional deficiencies, by not ingesting all the minerals and vitamins that your body needs to work properly. Nutritional deficiencies could translate into:

• Hair loss.
• Extreme fatigue
• Fragile bones.
• Weakened immune system

Keep in mind that it is also necessary to ingest antioxidants on a regular basis, since they have been shown to reduce the risk of getting sick.

4. Formation of gallstones

Every time we eat, the gallbladder releases gastric juices that help break down food so that it can be digested. Some studies indicate that by eating less food, some of the unreleased bile juices could form gallstones.

5. Other problems

We’ve already mentioned the biggest risks you run by losing weight too fast. Beyond these serious health complications, other problems may arise such as:

• Dizziness
• Feeling cold
• Irritability.
• Muscle cramps.
• Constipation.
• Diarrhea.

Moral? Lose weight without rushing

If you want to lose weight, avoid doing it too fast. It is not worth losing 2, 3, 4 or more kilos in a short period of time just to “look good”, but feel bad, weaken your body and then have to face the consequences of that decision. Better to go little by little, and not put the health of your body at risk.

Do not start a diet to lose weight without medical supervision, especially if you have a chronic condition. Remember that before changing your eating habits it is always recommended that you visit a nutritionist and your family doctor so that both professionals can give you the most appropriate guidelines for you.