The Dangers of Celebrity Diets

And why you shouldn't follow nutrition advice from people who are unqualified!

Don’t Do It!

You might have heard something last week about a reality star celebrity who lost quite a bit of weight in just a few weeks, basically by not eating, in order to fit into an iconic dress famously worn by Marilyn Monroe.

If you heard about it, you might have wondered about this "diet," and you might have even thought it sounded like a good idea to jump start your next weight loss attempt.

Please. Don't.

Here's why: 

1. Extremely restrictive diets are often unhealthy. 

Physically unhealthy, because you're depriving your body of the nutrients and energy it needs to function optimally, and often mentally unhealthy. Our society often glamorizes and normalizes extreme dieting and obsessing over food and weight, but those are actually among symptoms of disordered eating. 

In rare situations where restrictive diets may by recommended -- managing health conditions or illnesses, for example -- it should only be done under the supervision of a registered dietitian. 


2. Short-term restriction *might* lead to short-term weight loss, but the key there is "short-term."

In a society that expects everything to happen with Amazon Prime speed, people have been conditioned to get what they want fast. That includes changes to weight and body composition. 

Extreme short-term restriction can result in the scale dropping rapidly, but that pace can't last. The human body is incredibly intuitive, and it responds to a drastic cut in available energy (reminder: food and calories = energy) by adjusting its metabolic processes so it can get by with less. This metabolic adaptation means the body becomes less efficient at burning fat, which slows down and eventually stalls fat loss. 


3. Extreme restriction can cause people to consume even more calories later and regain any lost weight. 

People usually get real hungry when they haven't eaten in awhile!

One of the most common themes I hear from clients is something along the lines of "I do so well all day but I can't stop eating at night." Often, they're not eating enough during the day, and their nighttime cravings are their body's way of telling them they need more food! 

Any diet that significantly curtails intake to the point you are often extremely hungry or experiencing massive cravings is not healthy or sustainable. 


4. Celebrities are not experts in nutrition, and they're often not focused on health and well-being. 

The fact that a celebrity did something does not make it a smart idea. If you've followed any celebrity news ever, that probably goes without saying. Many celebrities rely on their appearance for their livelihood, and many of them take extreme measures (with and without professional guidance) to ensure they look a certain way for a specific event or job. 

That means that while celebrities have bodies that function generally like a normal person's, they are not like a normal person, who has a life and a regular job and a regular paycheck. Celebrities have teams of people to worry about things like how to readjust to a normal eating regimen after a major event; their only concern is looking a certain way or being a certain size at that time, regardless of the toll it takes on their physical health. 

And it does take a toll on physical health! Studies have indicated that weight cycling, or repeatedly losing and regaining weight, can negatively impact the cardiovascular system and could potentially lead to other health concerns like Type 2 diabetes and eating disorders. 


Instead of a restrictive or "crash" diet...

• Focus on consuming more protein and vegetables and fewer processed or fast foods. 

• Drink enough water.

• Get adequate sleep -- non-negotiable! This affects hormone levels and plays a role in metabolic health. 

• Move your body. Doesn't have to be an intense gym session. Doesn't even have to be "a workout." Just move more often. 

• Stick with your basics, because consistency over a long period of timewill always get you further than going all out for a few days or weeks. 

Need help? Email coachjustineh@gmail.com for individualized guidance, and follow my Instagram @jchcoaching for more fitness and nutrition tips!