Don't be too ambitious when dieting

USA Today

By Yoon Ja-young

Shedding some kilos is many peoples’ New Year’s plan, but dieting should be planned carefully. Overly ambitious dieting can produce diverse side effects, doctors warn.

“When you try to lose weight in a short period of time, you will lack essential nutrients such as vitamins and minerals. Muscle tissue will decrease, and immunity levels will fall,” said Prof. Shim Ki-nam at the department of internal medicine at Ewha Womans University Mokdong Hospital in southwestern Seoul. “Trendy diets such as a one food diet or a one meal a day diet can cause gastritis, menstrual irregularity and anemia as well as loss of hair,” she added.

The following are some of the risks involved in excessive dieting.

-Anemia

The sudden cut in carbohydrate and protein reduces blood sugar and essential minerals in the body, which can cause anemia accompanied by headaches. If you suffer these symptoms while on a diet, respond by eating abundant protein, carbohydrates and vegetables.

-Hair loss

Following a decrease in the intake of vitamins and protein, people can suffer hair loss, which can be exacerbated by a suppression of appetite, nervousness and stress. To prevent this, it is advisable to eat food with protein and essential fatty acid, including black beans.

-Binge eating

People suppressing their appetite too much to achieve their goal in short period of time may end up losing self-restraint and indulge in binge eating, which stresses the internal organs. Never forget to eat balanced meals when dieting instead of suppressing your appetite too much.

-Constipation

When you are dieting, you take in less fiber. Moreover, as you take in less food, the internal organs minimize activity to lower the basal metabolism. Hence intestinal movements aren’t smooth, and this causes constipation. To prevent this, don’t forget to take enough vegetables and fruit that are abundant in fiber.

Prof. Won Chang-won at the department of family medicine at Kyunghee University Hospital stresses having breakfast. “If you skip breakfast when dieting, it can worsen constipation. The stomach which empties in the night moves actively after breakfast, and it also activates the intestinal movement. Hence, it is most important to eat breakfast regularly,” he said.

-Menstrual irregularity

In women, as the intake of protein decreases and they suddenly lose weight, female hormones produced in fatty cells will be affected. This can cause menstrual irregularity. Prof. Shim recommends eating tofu and eggs to supply protein.

-Osteoporosis

As fat in the body decreases, female hormone levels also fall, causing osteoporosis which is becoming common among young females in their 20s or 30s here, who should have a high bone density. Don’t forget balanced meals and exercise.

-Aging of the skin

Fat gives elasticity to the skin. As the intake of protein decreases and fat suddenly diminishes, skin loses elasticity and wrinkles form. Thus, eat abundant minerals and proteins even when dieting.

-Gastritis

As the stomach continues to be empty, the protective lining is damaged. “People generally think gastritis is mainly caused by overeating. However, too little food also leads to this,” Prof. Shim said. “Instead of cutting down drastically on food, set a long term plan based on taking in enough nutrients and getting regular exercise,” she said.

Prof. Shim Ki-nam of Ewha Womans University Mokdong Hospital and Prof. Won Chang-won at Kyunghee University Hospital provided advice for this article.