Experts Warn: Fashion Diets Can Disrupt Your Health!

With the summer months approaching, many people are looking for rapid weight loss. However, according to experts, unconscious practices in this process not only prevent permanent weight loss, but can also pose serious health risks. Istanbul Gelisim University Head of Nutrition and Dietetics Department Assoc. Prof. H. Merve Bayram made important warnings especially about very low-calorie diets, skipping meals, uniform nutrition and detox applications.

Low-calorie, standardized diets slow metabolism

Nutrition and Dietetics Specialist Assoc. Prof. H. Merve Bayram stated that one of the most common mistakes that individuals make when entering the summer months is to turn to unsustainable diets. “Although very-low-calorie lists, fad diets, or programs based solely on a specific food group can lead to weight loss in the short term, in the long term it can lead to serious consequences such as muscle wasting, a decrease in basal metabolic rate, lack of energy, and vitamin-mineral deficiencies.”

Detox waters cause illusion, not lose weight

Emphasizing that the concepts of detox teas which have become very popular in recent years, have no scientific basis, Assoc. Prof. Bayram said, "Detox is actually a process that our organs such as liver, kidneys and intestines perform naturally. These systems already work effectively in healthy individuals. ”
Assoc. Prof. Although positive effects have been observed that detox waters sometimes provide appetite control or increase water consumption, this is not a real weight loss method. Detox waters can create a temporary decrease in the scale because they are low in calories. However, this loss is usually not caused by fat, but by water and muscle mass in the body. This is not a sustainable weight losing."

Attention those with chronic conditions!

Stating that excessive consumption of detox water may cause fluid and electrolyte imbalances in the body, Assoc. Prof. Bayram said that this may be manifested by symptoms such as muscle cramps, weakness, dizziness, low blood pressure. The diuretic effect of ingredients such as parsley, lemon and cucumber, which are frequently used in detox waters, may aggravate this.
Assoc. Prof. Bayram added: ''Detox applications in individuals with chronic diseases (such as diabetes, blood pressure, kidney and heart diseases) can have serious consequences. For example, excessive consumption of vegetables with high potassium content in individuals with kidney disease can lead to heart rhythm disorders. Fruit detox recipes in diabetic patients may cause blood sugar fluctuations. In addition, some herbal ingredients may interact with the drugs used and pose serious health risks.”

0.5-1 kg per week should be targeted

Stating that a healthy weight loss process should be planned according to the age, gender, metabolic rate and health status of the individual, Assoc. Prof. Bayram emphasized that the ideal weight loss should be between 0.5-1 kilogram per week: “The important thing is not to reduce muscle and water, but to reduce fat mass. For this, a balanced diet containing sufficient protein, healthy fats and fiber should be followed."
Stating that very low-calorie lists such as the "summer diet" should be approached cautiously, Assoc. Prof. Bayram, “Food diversity is generally insufficient in such diets. Standardized food consumption can cause many health problems such as muscle loss, low blood pressure, hair loss. Such diets create a “yo-yo cycle” in the long term, that is, the individual quickly regains the weight they have lost in a short time and enters the cycle of weight gain and loss again.

Psychological effects should also not be ignored

Istanbul Gelisim University Head of Nutrition and Dietetics Department Assoc. Prof. H. Merve Bayram stated that unhealthy diets have not only physical but also psychological consequences and added: ''Strict and restrictive diets may cause consequences such as guilt, eating disorders and loss of motivation in individuals. The weight loss process should proceed with professional support and sustainable goals.
Mistakes made while preparing for the summer have long-term effects, not short-term effects. Individuals who want to lose weight should adopt a lifestyle based on a balanced diet and adequate physical activity, instead of popular but lacking scientific basis."