Drastic diet: why is it useless?
During their lifetime, 44% of French people have already followed a diet with the aim of losing weight, while 26% have already followed several (4 on average)(1). Yet it is estimated that half of the French population is overweight (54% of men, 44% of women)(2). It seems that diets are not as effective as they seem. The major problem with the majority of diets is that they are based on very restrictive principles: we speak of a drastic diet. But why are draconian diets useless?
What is meant by drastic diet?
Drastic diet, or draconian diet, means alow-calorie diet. The significant decrease in the number of calories ingested daily usually leads to significant weight loss over a very short period of time. Often drastic diets involve the exclusion of one or more classes of foods, and the consumption of foods “that make you lose weight”, that is to say food with a low caloric load. A drastic diet does not generally take into account the nutritional value of the food (its macro- and micronutrient intake). Among the draconian diets, we can mention themonodiets (cabbage soup diet, cucumber diet), the “Low Carb” type diets or theThonon diet.
What are the harms of a drastic diet?
Following a drastic diet can actually make you lose weight quickly. Moreover, and especially if followed over a long period, a draconian diet can have serious consequences on physical health, but also mental.
Metabolic consequences and the yoyo effect
First of all, a drastic diet will irreparably have deleterious consequences on the basal metabolism. What for? Simply because by forcing his body to accommodate low caloric intake (below the recommendations of the health authorities, which are 2400 to 2600 kcal daily for men and 1800 to 2200 kcal for women), the latter will put himself “under diet”.
Nutritional deficiencies induced by a drastic diet
But a drastic diet has other repercussions on the body, because it does not only deprive it of energy (calories). As previously explained, draconian diets are restrictive and very often exclusive diets. Most of the time, they are based on principles of exclusion of foods or classes of foods. Moreover, these same foods provide the body with essential nutrients:
- are
- Lipids are involved in many metabolic processes (energy, protection of organs, transport of vitamins, etc.)
- Micronutrients are involved in organ health, cellular nutrition, the production of organic substances, the muscular and nervous systems, the immune system , bone development, blood coagulation, etc.
By excluding certain classes of food from your food bowl, you incur irreparabletag. Deficiencies manifest themselves differently, depending on the deficient nutrients:
- Weak immunity and lower resistance to infections
- Digestive and transit
- Weight fluctuations, change in appetite (feeling Hungry and full )
- Fatigue, insomnia or on the contrary, hypersomnia
- Mood disorders
- Dermatological problems, hair loss, brittle nails
- Bone loss
- Menstrual cycle disorders
- Heart palpitations, shortness of breath, loss of consciousness, nausea
Nutritional deficiencies can have serious consequences and sometimes lead to irreversible damage to the body.
Psychological risks of a drastic diet
Beyond the physical risks, following a drastic diet can have psychological repercussions. Thus:
- A draconian diet, because of its restrictive nature, can lead to mood disorders: increased stress, depression, even depression.
- Orthorexia, that is to say excessive control of one’s diet, with loss of notion of pleasure.
- Food compulsions, to overcome the deprivations and / or cravings caused by the diet. They are often followed by a strong feeling of guilt, which maintains the malaise.
- More seriouseating disorders, such as bulimia and anorexia. Massive weight loss has caused a rewarding feeling or, on the contrary, dysmorphophobia, which leads to maintaining a conflictual relationship with food.
How to lose weight effectively without endangering your health?
You will have understood: a drastic diet can allow you to lose weight quickly, but neither permanently nor healthily. The psychological and metabolic consequences are serious, sometimes serious. To lose weight for good, it is better to opt for afood rebalancingprogressive, which will not exclude any food and will also allow time for the body (and the head) to adapt to the change. Health professionals affirm it: sustainable weight loss is “slow” weight loss, of the order of 10% of its mass over one year. For example, a 75 kg woman should stick to a loss of 7.5 kg over the first year of her food rebalancing (then 6.75 kg the second, if she wishes to lose more). In addition, food is not the only lever for weight loss: it is estimated thatPhysical Activityplays a 30% role in the weight loss process. Here again, regularity is required: there is no point in practicing a sport intensely twice a month, if the rest of the time we remain inactive. It is better to commit to moderate but regular activity, about 30 minutes a day.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.