Wellness Wednesday: Why Crash and Fad Diets Don’t Work


Crash and Fad diets are a trend and they are popular, but can’t deliver long-term results. A crash/fad diet is a diet for losing weight by limiting calories in a very short period of time. We all are inclined towards faster result and crash/fad diet is an example of it. It helps in quick weight reduction but is bad for your health in the long run. Many crash/fad diets prevent you from getting the nutrition your body needs. This is especially true of those that limit or avoid certain food groups. Without proper nutrients, you can weaken your immune system, increasing the risk for illness.

Most people find that after following a crash diet, they immediately put the weight back on. The problem is that they do not make it possible to lose weight by changing the way a person thinks about food. The diet will cut out food groups and nutrients so that fewer calories are eaten. Once the person goes back to eating like normal, the weight is just piled back on and there are high chances that more weight goes on with it. 

What happens to your body when you go on an extreme diet?

Malnutrition Begins:

Calories should be viewed as fuel and if you view food in that manner, then drastically cutting calories means depriving your body of the fuel it needs to function. For instance, if you strip all calories from fats from your diet, your body isn’t able to absorb fat-soluble vitamins such as A, D, E and K. These vitamins act as powerful antioxidants, fighting free radicals to prevent inflammation and disease, as well as supporting healthy gene expression, cell growth, immune system function, cognitive ability and bone health.

Your Metabolism Slows:

With less muscle, your metabolic rate (the number of calories you burn at rest) automatically drops. That means you burn fewer calories walking, talking and even exercising. Your metabolism eventually drops low enough that you stop losing weight and, when you go off of your diet, your metabolism will always be more sluggish than it was before you went on your crash diet.

Dehydration/Health Risk:

The short-term dehydration and nutritional deprivation can go hand in hand. Even if you consume a lot of water throughout your diet it is hard for your body to retain water if you are not eating balanced meals. Severely restricting your caloric intake deprives your body of vitamins, carbohydrates, proteins and nutrients that it needs to sustain itself.

Early aging:

Crash dieting speeds up the process of ageing. You will notice signs of aging on your skin like sagging skin, fine lines and wrinkles early on.

Muscle and tissue loss:

Crash dieting causes the fat to be stored and the muscles are burned instead of the fats and calories. This causes a great deal of muscle loss and loss of tissues around organs like the brain, kidneys and the liver.


Here are 10 tips to loosing weight:

1. Eat a high-protein breakfast

2. Avoid sugary drinks and fruit juice

3. Drink water a half hour before meals

4. Choose weight loss-friendly foods 

5. Eat soluble fiber

6. Drink tea

7. Eat mostly whole, unprocessed foods

8. Eat your food slowly


If you were considering a crash/fad diet, you should reconsider. Not only will it be unsuccessful in helping you achieve weight loss but also you will undoubtedly expose yourself to health risks in the long run. The best diet is not a diet at all, but a way of life that includes food you enjoy, exercise, and healthy habits. 


Meet Jean Titus

A serial entrepreneur and former financial advisor, Jean Titus discovered his purpose and passion through the heartache of losing loved ones far too early. He lives his mantra – “We rise by lifting others” – daily as a life coach and Personal Trainer. Jean brings a simplicity and practicality to his work, helping clients draw on their strengths to realize the one thing money can’t buy – good health and wellness. Follow him on Instagram and his fitness journey!