Why NOT to Crash Diet

In my own words the term "diet" means the specific eating regime that each given individual has established and is following on a day to day basis, whether planned or not.

In other words it's the foods they are eating daily and the habits they have established in eating those foods, for example when and how they eat. It is not just a term for those on some type of weight reduction program. Of course this term diet is applicable to any type of nutritional plan being followed, and can have the appropriate plan term placed in front of it because, as said, it is referring to the specific eating habits of the individual.

When an individual goes on a crash-type diet leading to a rapid weight loss, the body, thinking it is being starved, slows down the BMR in order to conserve energy due to lower glycogen levels. Glycogen, also being responsible for controlling one's appetite, brings on a feeling of extreme hunger which can also be known as the "anti-starvation trigger". This can then be the cause of binge-type eating which is no help to one's weight loss plan. Low levels of glycogen will also cause one to feel tired and promote irritability.

The Why-Nots of the Crash Diet, Skimpy Meals and Meal-Skipping Idea
We will briefly discuss in this article why crash diets, skimpy meals and skipping meals do not contribute to permanent weight control. When you embark upon a regime such as this, three main things happen. Firstly, yes, there will be an initial weight loss but this will not just be fat as we will see. After a short time, this loss will level out as your body begins to retract and take on a survival mode as it thinks it is being starved! In doing this, your BMR (the amount of calories your body needs to maintain it's basic functions) will reduce meaning that when you finish your diet, you are more likely to put weight straight back on as any unused calories above those needed for the BMR and not used in physical activity will be stored as fat. Then another thing happens. Your energy level stores, known as glycogen, now have little supply so your body will start to send starvation signals to your brain as the liver calls for supplies. This encourages sporadic "bingeing" which is no help to your diet efforts or permanent weight control. Finally, with further reference to the glycogen levels, your body will begin to draw its store not just from fat but also from your muscles for conversion to glucose as the same process is used to convert both. Thus you are being fooled on the scales into thinking you are losing all fat when actually you are losing vital muscle tissue and water too. My recommendations? Stick to a balanced diet plan and don't crash diet!

No, crash dieting causes sodium levels to be decreased which in turn leads to more water being secreted as the body attempts to balance making it seem as though one has lost weight as fat when in fact a large portion was water.

In the meantime, stay healthy.

- Paul Spencer Dip. (Clinical Nutrition)

Paul Spencer is available for one-to-one custom diet plans, advice and nutritional coaching for all individuals, including sports athletes, actors, etc. He can be contacted at nutritionist@optimalhealth.co.uk.

Disclaimer: The information contained in this article has been written for educational purposes only. Before undertaking any form of diet or exercise regime you should consult your doctor before commencement, particularly if there is an underlying medical condition.