Why Crash Diets Don’t Work: How to Lose Weight Without the Yo-Yo Effect

This advertisement sounds irresistible: “Lose 5 kilos in 10 days with a new scientifically proven formula!”—especially to those desperate to lose weight. However, a logical question arises: “Is such a thing even possible? Does a diet exist that can truly work miracles—erasing years of weight gain and, like a magic wand, eliminating unwanted kilograms?”

Even if the answer were yes, another crucial question remains: “What consequences could such a diet have on your health?”

We all want to look attractive, stay slim, and have perfect curves and proportions. At the same time, we also want to enjoy our favorite treats without worrying about gaining weight. Some argue that we can’t have both. However, achieving balance is possible when we follow the right guidelines.

If you’ve spent years trying to shed unwanted pounds through crash diets, you’ve likely noticed a common problem: the lost weight always comes back! Just when you thought you had finally gotten rid of it, it returned—sometimes even in greater volume. This must have been a frustrating experience, especially if it has happened repeatedly over the years.

The so-called “yo-yo effect” has become an everyday struggle for many. The more a person feels discouraged by unsuccessful weight loss, the more likely they are to try yet another diet.

Every year, huge sums of money are spent on weight loss programs and products, yet the results remain disappointing. For many people, maintaining a healthy weight is far more challenging than quitting drugs, tobacco, or alcohol.

Why Is Rapid Weight Loss Always the Wrong Choice?

Many people search for a “safe” diet pill, but so far, such a thing has proven to be anything but safe. Some weight-loss pills can cause permanent damage to your health, while others have even been linked to fatal consequences.

Most crash dieters believe they are losing fat. However, in reality, they are mostly losing water, muscle, and other essential tissues!

Many diets include diuretics (water pills). Since about 70% of the human body consists of water, these pills make it relatively easy to shed a few pounds in the form of water weight. The numbers on the scale may look promising—but only for a few days. Soon after, the body restores its natural balance by replenishing lost water, and the weight comes back.

Similarly, excessive protein intake has a comparable effect. The liver converts surplus protein into urea, which prompts the kidneys to expel more water from the body. Some rapid weight-loss diets rely on this mechanism, suggesting that consuming large amounts of protein in a short time leads to spectacular results. However, this approach is dangerous. Such diets should only be followed under medical supervision and for very short periods—typically no longer than two weeks.

In both cases, the scale may show a drop in weight, but most of it is quickly regained as the body restores lost fluids.

Many other crash diets drastically reduce daily calorie intake from the recommended 1,800–2,500 calories down to fewer than 500 calories per day—some even as low as 300 calories per day! The body interprets this extreme caloric deficit as starvation and begins breaking down its own protein (mainly in the form of muscle tissue) to survive.

Careful studies have shown that weight loss on these diets does not come exclusively from fat reduction. Instead, a significant portion of the lost weight includes muscle mass and water. For example, when you think you have lost 6 kg of fat, you may have actually lost:

• 2 kg of fat,
• 0.5 kg of muscle tissue,
• 3.5 liters of water.

Why Is Slow, Steady Weight Loss the Better Option?

If you feel the need to continue dieting, it’s crucial to consume enough calories from protein and carbohydrates to prevent muscle loss. For most people, this means at least 200 calories from protein and 600 calories from carbohydrates daily.

People who are moderately overweight typically lose 0.5 to 1 kg per week on a well-balanced diet, while those who are severely obese may lose even more.

Slow and steady weight loss offers several key advantages over extreme crash diets:

• It does not put the body into starvation mode.
• There are fewer instances of relapse and failure.
• Hunger is easier to manage.
• You are more likely to lose fat rather than water, muscle, or other vital tissues.

Perhaps the most important benefit of gradual weight loss is that it allows you more time to develop healthier eating habits, ensuring that your results are long-lasting.

 

Are Crash Diets Better Than No Diet at All?

Constantly gaining and losing weight—yo-yo dieting—is one of the most damaging things you can do to your body. In fact, maintaining a stable, higher weight is often less harmful to your health than repeatedly going through drastic weight fluctuations.

 

If your goal is to lose weight and keep it off, the best approach is a balanced, sustainable diet combined with regular physical activity—not another crash diet.