Below are diets of Rapid Weight Loss. The latter are about losing 1 Kilogram (2 pounds) a week during several weeks. Reaching this level of weight-loss, you are required to reduce eating calories to the minimum. These types of diets are generally not recommended for too many weeks.
Diets of losing weight rapidly are described next:
Very Low Calories Diet
With VLCD, one can have 800 calories / day and still lose 1 to 2 kg (3 – 5 pounds) a week. In VLCDs, regular meals are usually recompensed by meal replacements (such as soups, bars, formulas, shakes). Meal replacements help get the needed nutrients every day.
VLCDs are recommended exclusively for overweight adults who – for health reasons – have to lose weight. Also, VLCDs are usually recommended before surgeries of weight-loss. The help of a provider is necessary before using a VLCD diet. And for its duration, experts limit it in less than 3 months.
Low Calories Diet (LCD)
LCD allows from 1.200 to 1.600 calories each day for men and around 1.000 – 1.200 calories per day for women. For a lot of people with the will of losing weight fast, LCD is the better choice. What makes LCD easier to be followed than VLCD is that it can allow mixing regular food and meal replacements. However, consulting a provider is still recommended.
Time-restricted Eating
This strategy is often compared to fasting, with small differences. TRE (Time-Restricted Eating) puts limits regarding the times allowed to eat during the day. In this diet, you are permitted to have your meals in a period no-longer than 8 hours. For instance, from 8 a.m. to 4 a.m. beyond this, no eating. Studies have shown that this strategy is generally a success in losing weight fast.
Intermittent Fasting
Fasting has -for a long time – been known as a strategy of restricting calories. Lately, it has gained more popularity. According to studies, fasting is beneficial for people with obesity and/or diabetes. Fasting has various types of regimens. 5:2 is one of well-knowns. This means each week; you eat for 5 days and fast for 2.
Exercising
Normally, losing weight fast more about food (calories) regimens than work-outs. But it’s of great help to incorporate some physical activities. To do this, you should consult a provider about the exercises that would fit better with your diet.
Healthy Benefits
Generally speaking, losing weight rapidly is a concern of people with obesity and health problems. Rapid weight-loss for them can improve different issues such as:
- High blood pressure
- Diabetes
- Cholesterol
Potential Health Problems
These diets should not be followed without the help of a provider. A weight loss of more that 05 – 1 kg a week can be unsafe for some people. It can lead to muscle loss, bone density, etc. Also, some side effects such as: fatigue, diarrhea, gout, and nausea can be caused by fast weight-loss.
Losing weight rapidly is generally not safe for kids, teens, people with health conditions and pregnant women (who some times might rather need Supplements To Gain Weight for a healthy delivery).
Sources:
- Academy of Nutrition and Dietetics website. Staying away from fad diets. www.eatright.org/health/wellness/diet-trends/staying-away-from-fad-diets. Updated April 13, 2021. Accessed January 11, 2023.
- Academy of Nutrition and Dietetics website. 4 ways low-calorie diets can sabotage your health. www.eatright.org/health/wellness/weight-and-body-positivity/4-ways-low-calorie-diets-can-sabotage-your-health. Updated January 24, 2022. Accessed January 11, 2023.
- Parretti HM, Jebb SA, Johns DJ, Lewis AL, Christian-Brown AM, Aveyard P. Clinical effectiveness of very-low-energy diets in the management of weight loss: a systematic review and meta-analysis of randomized controlled trials. Obes Rev. 2016;17(3):225-234. PMID: 26775902 pubmed.ncbi.nlm.nih.gov/26775902/.
- Flier EM. Obesity. In: Melmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, eds. Williams Textbook of Endocrinology. 14th ed. Philadelphia, PA: Elsevier; 2020:chap 40.
