Swimsuit season rolls around and suddenly everyone is looking for a quick fix — crash diets, extreme calorie restriction, and the latest trending weight loss plan. For nutritionists and functional medicine practitioners, this is actually the most concerning time of year. Dr. Talerico sees it regularly in her practice: men and women who have cycled through fad diet after fad diet, only to regain their original weight, feel sluggish and exhausted, and then gain even more weight once the diet ends. The short-term results simply aren’t worth the long-term consequences.
The effects of fad dieting go well beyond temporary weight loss. Crash diets consisting of fewer than 1,200 calories per day can increase the risk of heart attacks, and long-term low-calorie eating can lead to heart muscle loss and damage to blood vessels. Repeated cycles of shrinking and expanding the body create micro-tears in blood vessels — a perfect setup for atherosclerosis and inflammation. Other common side effects include:
- Metabolic slowdown or complete halt, prolonged hunger, depression, irritability, fatigue, and reduced sex drive
- Muscle and hair loss, loose skin, dehydration, constipation, nausea, and inadequate vitamin and mineral intake
The real answer is far less dramatic — and far more sustainable. A balanced eating plan built around plenty of vegetables, lean organic proteins, healthy monounsaturated fats, limited grains (preferably gluten-free), and reduced sugar-sweetened beverages, combined with moderate daily physical activity, is the approach that actually works long term. Our bodies need a healthy balance of carbohydrates, proteins, and fats to fuel energy, repair tissue, regulate hormones, and absorb nutrients. Small, achievable lifestyle changes — not extreme restrictions — are always the winning strategy. And most importantly, being healthy includes feeling good about yourself.