Radical Diets: Why Nutritionists Warn Against Them

If you want to lose weight quickly and easily, you often use extremely low -calorie diets. A diet with only 1,000 kilocalories per day is clearly part of it. But this drastic reduction in energy supply has consequences that go far beyond the pure weight loss.

What happens at 1,000 KiloCalories daily?

A diet with only 1,000 kilocalories a day means a drastic energy deficit. The body reacts by first emptying the glycogen stores in muscles and liver. This leads to a quick, but above all water -related weight loss. Afterwards, it not only dismisses fat, but also valuable muscle mass because it needs the amino acids it contains for energy generation.

In addition, the organism drives down its functions: the metabolism slows down to save energy. Typical consequences are fatigue, freezing, concentration problems, hair loss, brittle nails and a weakened immune system. Multiple crash diets can increase this adaptation and, in the worst case, promote permanent metabolic disorder or even eating disorders.

Why radical diets are problematic

For several reasons, a 1,000-kilocalories diet is not recommended:

• Lack of nutrients: With so few calories, it is hardly possible to absorb vitamins, minerals, proteins, healthy fats and fiber in sufficient quantities.
• Jojo effect: After the diet, the body burns fewer calories than before. The lost weight usually returns quickly – often with an additional plus on the scales.
• Psychological stress: The strong waiver can promote cravings, frustration and unhealthy eating behavior.
• Metabolic brake: A permanently too low calorie intake can significantly reduce the basal metabolism. The body switches in the so -called “adaptive” metabolism. This makes losing weight more difficult, and keeping the weight costs more power. It can take months or even years for the metabolism to recover.

How much should you eat for healthy weight loss?

Sustainable weight loss is 0.5 to 1 kilogram per week. A moderate calorie deficit of 300 to 500 calories a day is sufficient for this. The average energy requirement is:

• Women: approx. 2,000-2,500 kilocalory
• Men: approx. 2,500–3,000 kilocalory

In order to lose weight healthy, at least 1,500 kilocalories should be recorded daily, at short notice it can also be 1,200. The supply of all important nutrients is guaranteed without bringing the body into a dangerous defect.

What should be considered in a radical diet and how long should you go through it?

If you choose a short -term radical diet despite all the risks, there are important points to consider:

1. Go to the doctor beforehand: Only start with medical clarification.
2. Quality instead of quantity: Each calorie should come from high -quality, nutrient -rich foods.
3. Allow pleasure: Small joys help to endure the waiver better.
4. Avoid sport: Heavy training also overloads the body.
5. Drink enough: Various mineral waters support the fluid and mineral balance.

Caution: Such a diet should last a maximum of 1 to 2 weeks. A longer period of time poses serious health risks and the risk of a strong yo-yo effect.

Losing weight without risk: what matters in the long term

Finally, the following applies: Healthy and permanent weight loss is only achieved through a long -term change in diet in combination with regular exercise. Place on a balanced, nutrient -rich diet that suits you and create a moderate calorie deficit. It doesn’t always have to be strict calorie counting, often it is enough to consciously leave out certain foods. This is how you reach your desired weight without endangering your health.

If you want to lose weight, you should also keep an eye on three central NO-GOS to avoid nutrient deficiency and yo-yo effect. Sustainable weight reduction is the success of the success: the method must match personality, not the other way around. In short: Diet My Way. A compact “10-point plan: How to achieve your desired weight” with practical tips on success credo can be found here.