As the summer holidays approach, many people are turning to “crash diets” to lose weight quickly.
Various rapid weight loss methods are circulating online, from completely eliminating carbohydrates to water fasting, in which individuals consume only water and salt.
However, doctors warn that even simple diets can potentially harm your body. They advise getting a health checkup before starting any diet to ensure healthy weight loss.
Professor Cho Soo Hyun from the Department of Family Medicine at Chung-Ang University College of Medicine shared an example of a patient who visited the obesity clinic. The woman reported frequent swelling and weight gain even when she only drank water. After a blood test, her hemoglobin level was below average at 8.5 gm/dl (normal range: 12-16 gm/dl), indicating anemia. “Her anemia caused the swelling and fatigue, making it difficult for her to exercise properly,” Cho explained.
In such cases, the priority should be treating the anemia while ensuring a balanced diet and supplementing nutrients to normalize metabolic functions. Weight loss can be addressed afterward.
Cho emphasized the importance of assessing one’s health status before planning to “lose weight at any cost.”
She noted that even if someone is overweight, they might develop anemia or other endocrine disorders that could cause obesity after multiple dieting attempts. Contrarily, gaining weight could also lead to the development of endocrine issues.
Starting an extreme diet based on false information online can have adverse effects on health.
One such risk is cholelithiasis or gallstones.
While obesity is a common trigger of gallstones in both men and women, fasting or rapid weight loss can also lead to their formation.
Cho explained that bile produced in the liver is stored in the gallbladder and released into the duodenum after meals to aid in the digestion of fats. However, prolonged fasting or rapid weight loss can impede bile release, causing it to remain in the gallbladder and solidify into gallstones. He noted that losing over 3.3 pounds (1.5 kg) per week generally increases the risk of developing gallstones.
Water fasting is popular among teenagers; however, it can lead to water intoxication, which in severe cases may result in death.
Water intoxication refers to a dangerous condition caused by excessive fluid intake in a short period, leading to low sodium levels in the blood and increased intracellular fluid, which can result in swelling, seizures, and potentially fatal outcomes resulting in death.
The Korea Health Promotion Institute has pointed out that extreme weight loss through water fasting can harm the body and lead to various side effects.
Beyond water intoxication, weight loss achieved through water fasting may also include a loss of muscle mass, which can reduce the basal metabolic rate, making it an ineffective weight-loss method.
Cho stated, “Excess of anything is not good.” She emphasized the importance of combining aerobic exercise, strength training, and a balanced diet to ensure proper nutrition without putting undue stress on the body and to avoid the yo-yo effect.
Reducing calorie intake to an extreme level should be avoided, especially for individuals with eating disorders such as anorexia or those who are already at an average weight.
Moreover, anyone with underlying conditions like hypertension, diabetes, cardiovascular disease, kidney disease, liver disease, thyroid disorders, or cancer should consult a doctor before starting any diet plans.
Cho advised that if you experience symptoms such as hair loss, swelling, shortness of breath, low blood pressure, rapid heartbeat, dizziness, headaches, muscle pain, or a sudden pause in menstruation while dieting, you should stop immediately.
She concluded that the principle of dieting is to eat less and move more. She recommended enjoying healthy recipes that include salads, beans, tofu, and seaweed. While engaging in sports promoting weight loss is beneficial, she emphasized the importance of consistently participating in physical activities you enjoy for long-term success.