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WHY SHORT TERM DIETS DO NOT WORK?

Here are some reasons why short-term diets often fail to achieve stable excess weight loss and long-term maintenance:

1. Metabolic Adaptation

  • What Happens? During short-term dieting, the body adapts to a reduced calorie intake by slowing down its metabolic rate (adaptive thermogenesis), a state commonly called "starvation mode". This means the body burns fewer calories, making it harder to lose weight over time.
  • The Problem. Once the diet ends and regular eating resumes, the slowed metabolism can lead to rapid weight regain, often surpassing the pre-diet weight. Research shows that a regain of 2% to 6% body weight can reverse the benefits of losing 10% or more of weight.

2. Loss of Lean Muscle Mass

  • What Happens? Due to restricted and imbalanced food intake most of restrictive diets cause not just fat loss but also the loss of lean muscle mass, which is critical for maintaining a healthy metabolism. 
  • The Problem. With less muscle mass, the body's calorie-burning ability decreases, making weight maintenance more challenging and contributing to a cycle of weight gain

3. Psychological Deprivation

  • What Happens? Short-term diets often involve extreme restrictions on certain foods or food groups, leading to stress and feelings of deprivation.
  • The Problem. This psychological deprivation can trigger intense cravings and binge-eating behaviours once the diet ends, undermining long-term success.

4. Hormonal Changes

  • What Happens? Short-term dieting can disrupt hunger-regulating hormones like leptin (which signals fullness) and ghrelin (which signals hunger). Repeated cycles of losing and regaining weight can lead to disrupted glucose-insulin mechanism and to higher diabetes risk. 
  •  The Problem. These hormonal imbalances can increase appetite and make it harder to stick to healthy eating patterns, leading to overeating and weight regain after the diet ends. Repeated cycle of dieting and overeating impairs your body's ability to properly respond to insulin (the hormone released after eating to control blood sugar levels).

5. Affects Gut Bacteria

  • What Happens? Our gut microbes need a variety of foods to function at their best. By drastically restricting nutrient intake, gut bacteria can become less diverse as body adjusts to limited food resources.
  • The Problem. The gut bacteria instability due to yo-yo dieting may contribute to digestive issues and inflammation affecting your overall well being. 

6. Lack of Sustainable Habits

  • What Happens? Short-term diets focus on quick fixes rather than long-term lifestyle changes, such as balanced nutrition, portion control, or regular physical activity.
  • The Problem. Without sustainable habits, individuals are likely to revert to their old eating patterns, regaining lost weight and potentially developing unhealthy relationships with food.

To achieve sustainable weight loss and maintenance with or without bariatric surgery, focus on long-term lifestyle changes - such as adopting a balanced, nutrient-rich diet, incorporating regular exercise, and addressing psychological factors. Prioritize sleep, stress management, and mental health to support overall wellness and reduce the desire to turn to restrictive diets. These steps will be far more effective than short-term dieting. 

 

Resources used for the article - Rosenbaum M, Leibel RL. Adaptive thermogenesis in humans;  Koliaki C, Spinos T, Spinou Μ, Brinia ΜE, Mitsopoulou D, Katsilambros N. Defining the optimal dietary approach for safe, effective and sustainable weight loss in overweight and obese adults; 8 Reasons Yo-Yo Dieting Is Harmful to Your Health, Backed by Science, Lauren Panoff, MPH, RD, verywellhealth.com