A look at our fascination with extreme diets

From the Inuit diet and the grapefruit diet to the socially awkward cabbage soup diet, Dr Atkins’s fat cheerleading in the mid-90s, the juice cleanse and the celebrity-favourite South Beach Diet, our hunger for the weird and wonderful remains undiminished when it comes to quick-fix weight-loss solutions. The current roster of extreme diets includes the Bulletproof coffee regimen, clay diet, the egg diet made famous by television chef Nigella Lawson’s ex-husband, who reportedly lost 25 kilograms in less than a year by consuming nothing else, and Beyoncé’s favourite, the lemonade-maple syrup-cayenne pepper master cleanse.

Often termed crash diets, the focus is on an ultra-restrictive, super-low-calorie, short-term regimen that promises rapid weight loss with minimal physical effort.

It’s a fact that shedding kilos is pretty much a given if we take in fewer calories than the body can burn, but on a crash diet, fluid is the first thing we shed. This is because as the body uses up its glycogen (carbohydrate) reserves, it also loses the water attached to each glycogen gram. Conversely, when we return to a “normal” diet, the fluids are restored and weight is regained.

Extreme dieters run the risk of being deprived of essential nutrients by committing to a diet that doesn’t follow a balanced intake of foods from the major food groups. While it’s unlikely to have lasting effects in the short-term, yo-yo dieters can find themselves suffering from fatigue, poor concentration and mood swings in the short-term, while longer term consequences can include nutrition deficiencies, such as low iron levels and anaemia, and may eventually lead to osteoporosis, lower immune function and cardiovascular diseases.

Lifelong dieters can also experience a metabolic slowdown, which is the body’s natural response to declining energy levels fuelled by the low calorie intake as it enters “starvation mode”. In turn, this can put the brakes on further weight loss and lead to loss of muscle tone.

The healthiest way to lose weight is by introducing sustained, positive changes to your existing diet and re-evaluating your lifestyle.

Start by setting realistic and achievable goals. According to Adrienne Speedy, lead dietitian at Cleveland Clinic Abu Dhabi, since ideal weight is different for everyone, working out your body mass index, which suggests a healthy weight range for your height, is the first step.

The United Kingdom’s National Health Service and other medical sources suggest a weekly weight-loss goal of between 0.5kg to 1kg, with a suggested daily calorie allowance of 1,400 for women and 1,900 for men to ensure safe and controlled weight loss. Eating regular meals is key to long-term success, and not just eating smaller portions but consuming the right food from all the main food groups. This includes starches such as wholegrain bread, rice and pasta; fruit and vegetables; high-protein foods such as lean meat, fish and pulses; limited milk and dairy; and healthy fats.

We’ve all heard the “breakfast is best” mantra. And if you need to crank up your metabolism, breakfast is definitely an energy-giving must-do.

The yes/no to carbs argument still rages on, but it’s sensible to swap white rice, bread and pasta for wholegrain options or high-fibre quinoa and other unprocessed sources that provide a long-lasting, energy-boosting alternative. And knowing when to consume them is equally important as you can max out the benefits if these are eaten after a workout to replenish lost energy.

Upping your protein intake is also a no-brainer, although the rule of thumb says a computer-mouse-sized portion or two is enough for the average woman or man, respectively. This helps keep your metabolism running and is vital for lean muscle development and maintenance.

Water is the final link in the healthy-eating chain. Researchers from Berlin’s Franz-Volhard Clinical Research Centre found that drinking 500ml of water increased metabolic rate by 30per cent and that drinking two litres of water per day would help burn approximately 95 calories. Additionally, water helps flush out toxins and maintain that full feeling.

A sensible diet is the precursor to sustained change, but adding regular physical activity is just as important. It doesn’t have to mean sweating it out in the gym for hours on end, but intensity, duration and frequency will yield additional results. The key is choosing a form of exercise that fits your lifestyle and one that you enjoy.