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Nutritionist Mila Maslennikova, in an interview with RIA Novosti, detailed the potential dangers of low-calorie diets, which are often used for rapid weight loss. The main risks of such diets include increased stress levels, decreased immunity, and worsening skin condition.
The expert explained that a sharp reduction in caloric intake by more than 20% from the norm can lead to a deficiency of essential vitamins and microelements, which negatively affects health.
Main consequences of low-calorie diets:
- Loss of muscle mass due to the use of muscles as an energy source.
- Slowed metabolism, making further weight loss more difficult and increasing the risk of weight gain after the diet ends.
- Deficiency of vitamins and minerals, causing weakened immunity, fatigue, and skin and hair problems.
- Digestive issues, particularly constipation, due to a lack of fiber.
- Increased fatigue, anxiety, and decreased cognitive functions.
Maslennikova emphasized that for safe weight loss, caloric reduction should be between 4% and 20% from the norm, calculated based on the basal metabolic rate using the Mifflin-St Jeor formula. Basal metabolic rate is the number of calories needed by the body to maintain vital functions at rest, including breathing, digestion, and brain activity.
Other specialists confirm that low-calorie diets without proper monitoring can lead to serious deficiencies and even worsen psychological well-being. For instance, Professor Antonina Starodubova warns of the risk of depression, micronutrient deficiencies, and heart and kidney problems associated with extreme dietary restrictions.
To minimize risks, a balanced diet that includes all food groups—animal and plant proteins, vegetables, fruits, and healthy fats—is recommended, along with meal variety and, if necessary, the use of dietary supplements that do not replace a full diet.
Thus, low-calorie diets can be dangerous if approached incorrectly and require individual tailoring and professional monitoring to avoid negative health consequences.
