Millions of people embark on New Year resolutions to shed excess weight, often considering crash diets with fewer than 1,200 calories a day. However, Dr. Christopher Gaffney, a senior lecturer in physiology at Lancaster University, warns that this approach might not be effective in the long run. Crash diets slow down metabolism, interfere with hormone levels, and trigger a drop in energy, making it difficult to sustain weight loss.
On average, women require 2,000 calories a day to maintain weight, while men need 2,500. Crash diets, with intake as low as 800 calories per day, initially lead to weight loss as the body burns more calories than it consumes. A 2018 study showed that participants on an 810-calorie-per-day crash diet lost 24 lbs (11 kg), compared to a 7 lbs (3 kg) loss in those who reduced portion size. However, maintaining these results proves challenging.
Dr. Gaffney cites studies demonstrating that most crash dieters regain the lost weight, with eight in 10 individuals returning to their initial weight or even gaining more. Crash dieting disrupts the metabolism, triggering a survival mechanism known as starvation mode, where the body adapts to burn fewer calories. Even after the diet ends, the slowed metabolism can persist for years.
Crash diets also lead to short-term effects like fatigue and alterations in hormone levels. Increased cortisol, the stress hormone, can lead to fat storage over time. Furthermore, crash diets reduce the hormone T3, crucial for regulating metabolic rate, making the body more prone to weight gain when normal calorie intake resumes.
Dr. Gaffney advocates for a gradual and sustainable weight loss approach, promoting diets that reduce body weight by about 1 to 2 lbs (0.5 to 1 kg) per week. He suggests incorporating more protein in the diet to enhance satiety and recommends strategies that leave individuals with enough energy to exercise, minimizing the impact on metabolic rate
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