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Rapid Weight Loss: Is It Safe? A Report

People may feel compelled to take dramatic measures to Rapid weight loss since they are overweight or obese. People have grown used to quick-fix diets to the point that shedding half a kg each week is regarded “too slow” or “dispiriting.”

The majority of experts say that losing 1/2 to 1 kg per week is the most effective strategy to maintain a healthy weight over time. Anything faster appears to increase the danger of regaining weight, with many people gaining far more weight than they ever lost.

What Is Rapid Weight Loss?

Numerous experts believe that losing 1–2 pounds (0.45–0.9 kg) per week is a healthy and safe rate. More than that is considered excessive and may put one at risk of a variety of health issues, such as muscle wasting, gallstones, dietary deficiencies, and a decline in metabolism.

The most common methods for people to lose weight quickly are to exercise a lot and to follow a “crash diet,” which is a very low-calorie diet of less than 800 calories per day. 

People frequentlyprefer to eat a very low-calorie diet because it is often easier to lose weight through diet rather than exercise.

Moreover, if someone is just initiating a diet or exercise routine, one could lose much more than 2 pounds (0.9 kg) during first week.Fast weight loss is perfectly normal during this initial period.

The weight loss observed during this period is commonly referred to as “water weight.”

Read Also-The Truth About Metabolism

When people restrict their calorie intake then, body begins to draw its own energy reserves, known as glycogen. Because glycogen in body is water-bound, when someone burn it for fuel, their body also releases water.

This is why one may notice a significant weight loss during first week. Once body’s glycogen stores are depleted, weight loss should remain stable at 1–2 pounds (0.45–0.9 kg) per week.

Does Rapid Weight Loss Work?

Losing weight islikely to win half the race, the real struggle is to maintain that.Within the first year; most people who follow a diet recover half of the weight they lost. Moreover, worst part is after 3–5 years, nearly everyone who follows a diet regains all of the weight they lost or even more.

Gradual weight loss methods help in developing good eating habits such as eating more fruits and vegetables and consuming less sugar-sweetened drinks. These kinds of habits can help to lose weight in the long run.

Certain trials, however, have demonstrated that rapid weight loss can be equally as successful as sluggish weight loss in the long run.

Rapid Weight Loss

What Are the Risks of Rapid Weight Loss?

It’s appealing to attempt to reduce weight quickly, but it’s usually not a good idea.

Rapid weight loss diets are frequently deficient in calories and minerals. This could put people at risk for a variety of health issues, especially if onefollowa quick weight loss plan for a long period of time.

The body is put under physical strain as a result of rapid weight reduction. The following are some of the significant hazards that could occur:

Slows Down Metabolism

Losing weight too quickly can cause your metabolism to slow down. The amountof calories someone burns per day is determined by their metabolism. People with slow metabolism burn fewer calories per day.

According to several studies, losing weight quickly by eating fewer calories can result in burning up to 23% fewer calories per day.

A loss of muscle and a decline in hormones that regulates metabolism, such as thyroid hormone, are two reasons why metabolism drops on a very low-calorie diet.

Unfortunately, this slowed metabolism might remain for a long time even after one is done with dieting.

Nutrient Deficiencies

People may be at risk of nutritional inadequacy if they don’t consume enough calories on a daily basis.

On a low-calorie diet, it’s difficult to get enough vital nutrients like iron, folate, and vitamin B12.

A few of the implications of nutritional deficits are listed below.

  • Hair loss
  • Extreme fatigue
  • Poor immune function
  • Weak and brittle bones

Fortunately, a diet rich in whole, unadulterated foods can help in preventing nutritional deficiencies. These meals have less calories per gram and are also very satisfying, which may aid weight loss.

Development of Gallstones

Gallstones are hardened deposits that occur within the gallbladder. They can be an unpleasant consequence of dropping weight too quickly.

Ordinarily, gallbladder releases digestive fluids to help digest fatty foods. Gallbladder won’t release digestive juices if one is not eating much.

Gallstones occur when components in the digestive juices sit for a long time and have the opportunity to clump together.

Gallstones can become lodged in the gallbladder’s aperture, resulting in a gallstone attack. This can result in a lot of pain and indigestion.

Muscle Wasting

Weight loss isn’t necessarily the same as fat loss.It’s possible that you’ll lose muscle mass.

While an extremely low-calorie diet may help to lose weight quickly, muscle and water may account for a significant portion of the weight lost.

In one experiment, researchers put 25 patients on a 500-calorie-per-day diet for five weeks. They also put 22 participants on a 1,250-calorie-per-day low-calorie diet for 12 weeks. The researchers discovered that both groups had shed identical amounts of weight following the study. People on the very low-calorie diet, on the other hand, lost over six times as much muscle as those on the low-calorie diet.

Rapid Weight Loss

Other Side Effects

Losing weight quickly on a “crash diet” or a low-calorie diet has been related to a number of negative consequences, including:

  • Hunger
  • Fatigue
  • Irritability
  • Feeling cold
  • Muscle cramps
  • Dizziness
  • Diarrhea
  • Dehydration
  • Constipation
  • Menstrual irregularities

Is Rapid Weight Loss Ever a Good Idea?

It’s natural to desire to shed pounds as quickly as possible. However, people are undoubtedly been informed that losing weight slowly and steadily is preferable.

That’s because most studies show that those who lose weight gradually have a better chance of keeping it off in the long run. Slow weight loss is also associated with fewer health concerns.

However, rapid weight loss, on the other hand, may be just as good and safe as moderate weight loss, according to many recent studies.

Rapid weight loss strategies, like obesity, can have negative consequences. As a result, very low-calorie diets (VLCDs) are regarded a viable weight-reduction alternative for those who are obese (BMI greater than 30) and need to lose weight quickly for a specific cause, such as weight loss surgery.VLCDs are multi-week diets that are overseen by a doctor.

Tips for Losing Weight at a Healthy Pace

Although slow weight loss may not be appealing, there are a number of things one can do to speed up the process while being safe.

Here are some suggestions to lose weight at a healthy pace.

  • Increase your protein intake
  • Reduce your intake of sugar and carbs
  • Eat slowly
  • Consume green or oolong tea
  • Get a lot of rest.
  • Consider resistance training (weight lifting)
  • Make an effort to do a high-intensity workout
  • Consume soluble fiber


The problem with rapid weight loss is that it usually necessitates extraordinary efforts in food and exercise, which can be unhealthy and difficult to maintain as permanent lifestyle changes.

Furthermore, if people want Rapid Weight Loss, they may not shed as much fat as they would, if on a diet at a slower rate. Instead, because it’s difficult to burn that many fat calories in such a short time, they may lose water weight or even lean tissue.

Though, in some cases, if done correctly, quicker weight loss might be safe. If obesity is creating major health concerns, doctors may recommend very low calorie diets for Rapid Weight Loss.

However, an intensive diet like this necessitates medical monitoring. Moreover, maintaining this weight loss can be tough.

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