Fad Diets Can Result in a Loss of Lean Muscle Mass

Research studies suggest that one to two pounds per week is an effective way to lose weight without losing too much water or lean muscle mass. This also reduces your risk of weight cycling with rebound weight gain. The weight you lose during a fad diet, or any other extreme weight loss plan, almost always returns once your dietary behaviors change. Unfortunately, failed diets often result in weight cycling with extra pounds and other unwanted side effects, such as:

• Not Losing Fat - Weight loss specialists estimate that the weight you lose on a non-personalized menu plan is two thirds fat and about one third lean muscle. Resistance training can save valuable muscle mass.
• Fatigue - Weight loss should be sustainable, so if you severely fatigued, check to see if you’ve gone a little overboard with dietary restrictions. If want to continue to see good results, your menu plan must be sustainable.
• Hair Loss - Your hair needs certain nutrients to stay healthy. If you’re on a quick fix diet and have noticed increased hair loss, thickness, or texture, fast weight loss could be the culprit.
• Muscle Loss- To protect against the loss of fat-burning lean muscle tissue, make sure you consume adequate protein and add some resistance training (no weights required) to lose more fat and less muscle.
• Loose Skin - Skin stretches over time to accommodate extra body mass. Unfortunately, when the fat and/or muscle mass is lost too quickly, you skin may not have enough elasticity to shrink back.
• Thinking About Food - The best solution for avoiding cravings that involve day dreaming about food is to personalize your menu plan to include eating more foods that keep you feeling full longer.

Although you may need to minimize your intake of simple carbohydrates found in processed foods, consuming enough dietary fiber in your diet can actually help with weight management by providing an increased feeling of satiety. Seeking the advice of a weight loss specialist who can personalize a menu plan and structure a program specifically for your needs can go a long way in launching a successful plan to shed weight and keep if off for good. Contact Metabolic Research Center for a free weight loss consultation.