The vast majority of people want to followa miracle diet with the least amount of effort and in the shortest amount of time to lose enough pounds. There are many tempting diets that aim to promote rapid weight loss. They continue to appeal to more and more people, yet they are not as healthy as one might think. Is losing weight too fast dangerous? Read on to learn more.

Things to understand about rapid weight loss

To lose weight safely, it is recommended to follow a step-by-step dietthat is, slow and steady. This implies losing 450g to 900g, a normal rate at which you do not expose your body to serious risks.

Losing weight beyond this threshold is, in fact, considered too fast, then comes a long list of health problems. Most of the time, people opt forslimming diet instead ofexercise aimed at burning fat. Yet, this does not mean that a poorly controlled diet is safe.

What are the effects of rapid weight loss?

In the race to be thin, the repercussions are not usually seen from the outside, but they can destroy us slowly. It is therefore wise to think twice before jumping in. The faster the weight loss is too rapid, the more severe the consequences on the body. Examples of this include muscle loss, the gallstonesIt can be used to treat the following diseases: diabetes, metabolic decline, anorexia, disorders or pathologies caused by nutritional insufficiency.

Oxidative stress

The oxidative stress, also known as oxidative stress, refers to the assault of cells by free radicals or reactive oxygen species. In fact, any diet or lifestyle change can causestress that can weaken and destabilize our bodies. By following a draconian diet, the individual exposes himself to a real auto-intoxication because the nutritional contributions which he needs are completely badly adapted.

It should be remembered that the phenomenon of oxidative stress can cause premature aging of the epidermis as well as imbalance of the intestinal flora or intestinal disorder. It is essential to alleviate the problem with a good supply of antioxidant as well as a well-balanced ratio of proteins, lipids and sugars.

Hair loss

A low-calorie diet usually results in the hair loss because the body does not receive enough nutrients to stimulate hair growth.

The fragility of bones

Rapid weight loss can result in a deficiency of vitamin D, calcium and phosphorus, which are essential nutrients for bone health. As a result, the subject may suffer from persistent musculoskeletal pain, spasms or weakening of the bones at which the risk of fractures and osteoporosis is high.

Nutritional deficiencies

A diet that is too harsh can cause fairly significant nutritional deficiencies that can manifest as extreme fatigue due to a lack of iron, vitamin B12 or folate. In addition, there are sleep disorders, dehydration, susceptibility to infections, risk of hypoglycemia, decreased libido, hypotension...

Solutions to avoid rapid weight loss

It is quite possible to lose weight slowly, but surely by avoidingthe express diets in vogue. To achieve your slimming goal, you need to follow a progressive and well-controlled method to prevent the aforementioned health problems. This requires a diet that is both healthy and balanced.

Beware of diets promising rapid weight loss of one pound per week. The reasonable pace in a slimming program is 500g to 1kg per week or about 4 to 5kg per month. This requires a well-balanced diet as well as physical exercise. However, if you can't do it alone, don't hesitate to ask for help from a specialized coach.

Encourage a high-protein diet

Combined with sportsand good hydration, eating more protein for weight loss can work effectively. This helps boost the metabolism so that you can be full for as long as possible while maintaining your muscle mass.

The ideal is to consume as a priority eggs and spirulina. These help to avoid nutritional deficits and to rebuild and maintain muscle fibers.

It is also important to know how to vary plant and animal proteins. If you do not want to consume foods of animal origin, you can replace them with legumes and whole grains.

Limit sugar and starches

Studies have indicated that alow-carbohydrate diet can boost weight loss. It is specifically aimed at burning fat, in other words, turning it into energy. This plays a significant role in keeping blood sugar levels constant.

For this method to bring good results, it is recommended to drinkenough water, combine it with a protein-rich diet. We must also give our body enough time to digest peacefully, and this, avoiding snacks.

Drink green tea

Green tea is known for its slimming benefits as it helps to burn fat up to 17%. Research has shown that it plays a role in boosting our metabolism by 4 to 5%.

Do you know any other methods or tips for healthy and effective long-term weight loss? We invite you to share them in comments.

Sources:

http://www.doctissimo.fr/html/nutrition/poids/articles/13593-dangers-perte-poids-rapide.htm
https://www.fourchette-et-bikini.fr/maigrir/pourquoi-maigrir-trop-vite-est-il-dangereux-28887.html