Wanting to reach an ideal body weight is very common, especially as people get older and notice their weight increase

The chang people see in their bodies compared to their younger years, can be disorienting. Because of this, many adults push themselves to follow strict diets in an effort to regain a slimmer figure.

Rapid Weight Loss Trends: Are They Effective?

Along with the desire to look youthful and slim again, many diet trends have appeared promising dramatic results in a short amount of time. Some of them even claim you can lose 10–15 kg in just 30 days.

Examples of diets that claim to cause rapid weight loss include the cotton ball diet, the HCG diet, the apple cider vinegar diet, the caffeine diet, the baby food diet, the cabbage soup diet, and several others.

If you ask whether these popular diets can help you lose weight, the honest answer is that they might work for certain people. The important point here is “for certain people,”

It is common to see people sharing their before-and-after photos after trying a trending diet, often followed by hundreds or even thousands of comments asking which diet they followed.

However, there is a more important question that is often forgotten: are these diet methods actually safe for the body?

Health Risks of Rapid Weight Loss

Rapid weight loss, especially when it is achieved by severely limiting food intake, can have a number of harmful effects. Some rapid weight loss methods also increase the risk of yo-yo dieting, where the weight that was lost returns and may even increase once the diet is stopped.

So, what health problems can arise if you lose weight too fast?

Losing Essential Nutrients

One major risk of following extreme diets that promise rapid results is not getting enough essential nutrients. The body needs a complete intake of vitamins, minerals, and other nutrients to stay healthy.

Many of these nutrients are found in a variety of foods that may be heavily restricted or avoided when someone follows a very strict diet plan.

As a result, some people can have calcium deficienct, not getting enough fiber, or experiencing deficiencies in important vitamins such as vitamin D, vitamin B12, folate, or iron.

In more severe situations, people with rapid weight loss can become malnourished because their energy intake drops sharply.

Slowed Metabolism

Some people drastically reduce their daily calorie intake, for example by cutting their energy intake to half of their daily need. This may cause the number on the scale to drop quickly, but it can also slow down the body’s metabolism.

Drastically restricting calories like this can be harmful. Experts generally advise reducing your daily calorie intake by no more than about 500 calories from your maintenance needs, and combining this approach with regular exercise to support gradual, healthier weight loss.

Loss of Muscle Mass

If your weight suddenly drops within a few days of starting a strict diet, you should not celebrate too soon. It is possible that a large part of the weight you lost came from muscle, not fat.

Cutting calories too drastically can cause the body to break down muscle tissue. Over time, this can make you look thinner.

Risk of Dehydration

Some diet methods cause the body to lose large amounts of fluid, which can eventually lead to dehydration. For example, in the keto diet, early signs of dehydration can include constipation, headaches, muscle cramps, and weakness.

If dehydration continues and is not treated, it can be dangerous because it affects vital organs such as the heart and brain.

According to experts, a safe and healthy rate of weight loss is about 0.45 to 0.9 kg per week. Losing more than this on a regular basis can increase the risk of health problems like those described above.

If you want to reach your ideal weight safely, it is best to consult a nutritionist so that you can achieve your ideal weight while you remain healthy.

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