Doctors have called strict diets a bad idea for long-term weight loss

Many people who plan to lose weight in the new year are thinking about a strict diet or a short-term "diet marathon", hoping to quickly move the weight off the ground. However, the data of psychology and physiology indicate the difficulty of following such a strategy and explain the rarity of a stable result. This was reported on January 13 by Medical Xpress magazine.

Studies show that only about 20% of people who lose weight through dieting are able to keep the weight off in the long run. One of the reasons for the failures, scientists call strict food bans, for example, the rejection of favorite foods.

The problem lies in the activation of the foods that people crave the most (chocolate, ice cream, chips), the reward system of the brain. As a result, they evoke positive emotions. At the same time, the exclusion of such foods from the diet threatens to lose the source of pleasure, which often triggers strong food cravings, including in the absence of physical hunger.

Cravings for food often increase against a background of stress, fatigue, as well as in the afternoon and evening, when self-control decreases. Research reviews show that intentionally excluding certain foods often leads to an increased desire to eat them. This explains why short-term and strict diets often end in breakdowns and even weight gain. In addition, repeated failures in dieting undermine self-confidence.

Physiology also plays against strict restrictions. Appetite and satiety are regulated by complex biological mechanisms. With a sharp decrease in caloric intake, the body responds by increasing hunger, reducing satiety, and reducing energy consumption. The brain receives stronger hunger signals, which increases the risk of overeating.

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From an evolutionary point of view, such reactions helped humans to survive in conditions of food scarcity. In modern times, they explain why, after dieting, people on average regain 50-70% of their lost weight. Another factor experts call the loss of muscle mass, which plays a key role in metabolism. Low-calorie diets with a lack of protein increase the risk of such loss, and with it the likelihood of weight gain again.

Experts believe that instead of an all-or-nothing strategy, a slow and balanced approach is more effective. According to them, it is important to think not so much about reducing calories as about the quality of food. Protein increases the feeling of fullness, and foods high in fiber (whole grains, legumes, fruits and vegetables) help you stay full longer.

According to research, increasing the proportion of fiber in the diet helps maintain a healthy weight throughout life. Instead of sudden changes at the beginning of the year, experts recommend making small but steady replacements that can be maintained for a long time.

Psychologists also recommend using behavioral change methods: set realistic goals, draw up an action plan, consider possible obstacles, and attract the support of loved ones: for example, focus on gradual weight loss (about 0.5–1 kg per week), track progress, and exercise with a partner or friend.

Express diets promise quick results, but rarely lead to lasting changes. Approaches based on data from psychology and nutrition help to avoid the trap of rigid restrictions and achieve more stable and long-term results.

On January 5, Daria Khaikina, an endocrinologist and nutritionist at the SM Clinic, spoke about the consequences of hunger strikes after the New Year holidays. According to her, this strategy helps to slow down the metabolism, and its decrease subsequently complicates weight loss. The doctor also clarified that fasting puts the body under stress and can lead to hormonal disruptions.

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