Extreme Plans Extreme Consequences
We’ve all heard of someone who did an extreme diet or training plan and got great results. Sometimes, what you see isn’t the entire picture. These are drastic attempts to fix years of poor habits in nutrition and exercise. Our body will always be smarter than we are and will fight back when pushed beyond a small amount of change. With all extreme plans, whether exercising several hours a day, prescription or performance enhancing drugs, and extreme nutrition restriction the results are only as stable as the foundation of habits they’re built upon. Extreme nutrition plans can have significant negative effects on your body. Let’s delve into some of these consequences:
Dehydration: Crash diets often lead to rapid weight loss, but much of this initial weight reduction comes from water rather than fat. When you restrict calories or carbohydrates, your body burns glycogen (stored carbohydrate) first, which is bound to water. As a result, you may become dehydrated, experiencing symptoms like headaches, fatigue, and dizziness1.
Blood Sugar Imbalance: Extreme diets disrupt the steady supply of nutrients throughout the day. Irregular intake of carbohydrates, protein, fat, and fiber can cause fluctuations in blood sugar levels. Detox or cleanse diets, especially those high in sugar and low in fiber, can lead to rapid blood sugar spikes followed by crashes, leaving you feeling extremely hungry1.
Muscle Breakdown: Aggressive calorie restriction (below 1,000 to 1,200 calories per day) can cause your body to break down muscle proteins for energy. While slow-and-steady weight loss primarily targets fat loss, extreme diets result in a higher proportion of muscle loss. Losing weight too quickly can lead to muscle wasting1.
Slowed Metabolism: As your energy levels drop due to extreme dieting, your metabolism naturally slows down to conserve energy. This can make it harder to maintain weight loss in the long term1.
Remember that extreme diets may yield quick results on the scale, but they often come with undesirable side effects. Opting for balanced and sustainable nutrition plans are essential for overall health and well-being.
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