Does harsh dieting affect the body?

Hard dieting affects the body, causing weight loss, but not always in the way you want.

In the short term, diets can help you lose weight, but they can also potentially make you feel lethargic, mood swings, nausea, pain and loss of muscle and fluids in the body, and some of these problems may be related to your health. In the long term, it can also set you back to gaining weight again after leaving the system in a short period.

Below is a breakdown of the changes that occur in your body when you abstain from eating carbohydrates or deprive your body of a large number of calories it needs.

What is the correct diet?

The word “diet” originated from the Greek word “diaita,” which literally means “way of living.” In contemporary parlance, dieting is synonymous with a quick fix to the obesity epidemic and limiting unhealthy foods and drinks.

You've probably heard the saying "eat a balanced diet" a million times. But what exactly is a balanced diet? The US Dietary Guidelines state that most people should consume:

• Grains, including bread, pasta and rice. Nine to 11 servings per day are recommended.

• vegetables. Four to five servings daily are recommended.

• Fruits: Three to four servings per day are recommended.

• Protein, including beans, fish, meat, and nuts. It is recommended to eat two to three servings per day.

Consuming all these nutrients constitutes a balanced and healthy diet. Together, these foods give you all the vitamins and minerals you need daily. This includes vitamins A, C, E, K as well as B complex vitamins. It also contains quite a few minerals, including calcium, copper, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium and zinc. There is no single food that can provide you with all of these nutrients. You must combine them all.

Possible harmful effects of dieting

Crash dieting reduces the basal metabolic rate, which means that the person burns less energy at rest, resulting in a significant reduction in daily requirements in order to maintain the weight achieved after the diet ends. Returning to normal eating habits at this lower basal metabolic rate results in weight regain. Biologically,

A crash diet labels food as “good” or “bad,” or labels certain foods as a reward or punishment, and increases food obsession. He also does not teach healthy eating habits and rarely focuses on the nutritional value of foods and the benefit of structured eating. It also increases unsatisfactory hunger, mood swings, and the risk of overeating. Despite drinking enough fluids, it can lead to dehydration and further complications, such as constipation. Crash diets tend to lead to chronic hunger and are likely to exacerbate dysfunctional behaviors such as cigarette smoking.

Unhealthy diets can involve eating only one type of food. Recently, a crash diet called the carnivore diet has emerged and received media attention because the diet involves eating only meat. A person who consumes only meat products is likely not getting the vitamins and minerals he needs daily. This can also be easily corrected by adding fruits, vegetables and grains to the diet. A diet that includes one type of food of any type is likely to be unhealthy for you in the long run. Another example of an unhealthy diet is a diet that includes excessive consumption of a particular product or nutrient. An example of this is a diet high in sodium. A person who chooses to frequently eat meat, deli meats, and other products preserved in salt is likely consuming too much sodium. This can lead to a variety of health problems, such as high blood pressure and the risk of cardiovascular disease. In general, consuming too much of anything can worsen your health.

Risks of following an unhealthy diet:

Many diseases are caused by an unhealthy diet. Food provides you with the energy and nutrients you need to be healthy. If your diet lacks nutrients - such as proteins, carbohydrates, fats, vitamins and minerals - you may become malnourished.

The most important health problems resulting from it include the following:

1. Feeling tired

Some harsh, low-calorie diets may cause you to feel sick, tired, and tired, because each body needs a certain number of calories to perform multiple body functions, from simple functions, such as breathing, to more complex functions, such as thinking.

Not having sufficient amounts of calories in the diet will inevitably negatively affect the body, causing a feeling of physical fatigue and mental exhaustion.

2. Hair loss

Lack of nutrients in sufficient quantities in the diet may cause hair loss, as a deficiency in key nutrients, such as: proteins, fatty acids, vitamins, and minerals at certain levels in your diet may cause hair loss.

3. Skin problems

Skin problems may be one of the harmful effects of the wrong diet, as these problems may indicate that the diet does not meet the body’s necessary needs, as a diet that does not contain sufficient amounts of vitamin E may cause the skin to be exposed to greater damage when any inflammation occurs or when exposed to radiation. Ultraviolet.

4. Digestive system disorders

If the wrong diet does not contain sufficient amounts of fiber, this may lead to annoying disorders in the digestive system, such as: diarrhea and constipation.

The daily amount of fiber should be 25 grams for women and 38 grams for men. It should be obtained from multiple sources of dietary fiber, such as: brown rice, oats, or by eating nuts and seeds.

5. Oral health problems

An incorrect diet containing high levels of sugar may be one of the most important causes of poor oral health, as tooth decay is linked to eating a lot of sugar, while swollen or bleeding gums are linked to obtaining small amounts of vitamin C.

Therefore, it is recommended to get moderate amounts of sugars and eat larger amounts of foods containing vitamin C, such as: strawberries, tomatoes, leafy vegetables, and potatoes.

6. Get sick easily

Due to the lack of nutrients in the wrong diet, this may affect the health of the immune system and its ability to fight diseases, so you must be careful that your diet contains foods rich in vitamin A, vitamin C, zinc, iron, and folic acid.

Tips to avoid the harmful effects of the wrong diet

Tips that may help you avoid the harms of the wrong diet include the following:

• Eat plenty of vegetables and fruits.

• Include grains in your diet, preferably whole grains.

• Eat lean meat, fish or poultry, but pay attention to the serving size.

• Get calcium by introducing low-fat milk to your diet or through calcium-fortified foods.

• Get moderate amounts of sugar or drinks containing added sugar.

• Use olive oil when cooking, as it is a healthier oil for the heart.