In today’s world, where beauty standards are rigid and body positivity is yet to become a common phenomenon, young women are often drawn towards weight loss diets to achieve an “ideal” physique.

However, overzealous adherence to strict diets can harm their health in several ways. In this article, we discuss the negative impacts of following a strict diet, why they can be more harmful to young women, and what the alternatives are.

: 1. Nutrient Deficiencies

One of the biggest risks of following a strict diet is that it can cause nutrient deficiencies.

These diets usually restrict the intake of essential nutrients, such as carbohydrates, healthy fats, and protein, which are required for proper bodily function. This lack of proper nutrition can affect the physical and mental health of young women and lead to weakness, fatigue, and impair cognitive abilities.

: 2. Disordered Eating

Strict diets foster the mindset that certain foods are “good” while others are “bad,” encouraging a black and white approach to food.

Eventually, this can lead to disordered eating patterns such as binge eating, purging, or orthorexia. Orthorexia is an eating disorder characterized by an obsession with healthy foods and rigid dietary rules, leading to social and emotional isolation, severe malnutrition, and other health risks.

: 3. Crash Dieting & Yo-yo Dieting

Many strict diets promote quick weight loss by severely limiting the number of calories a person can consume each day. This approach often leads to crash dieting, which can have severe consequences such as hair loss, weakness, and irritability.

Additionally, after the diet is over, many women fall back into their old eating habits, leading to yo-yo dieting, where they rapidly gain weight back and lose it again, creating a vicious cycle that can harm their metabolism and hormonal balance.

: 4. Emotional Impact

The emotional impacts of following a strict diet can be especially harmful to young women. Negative self-talk or criticism of one’s body can lead to self-esteem issues, depression, and anxiety, which can further complicate the situation.

Most young women are already struggling to navigate social pressure and media-generated norms about body image; strict diets exacerbate these issues and lead to further harm.

: 5. Physical damage

Strict diets can also cause physical damage to the body. Sudden weight loss can affect the menstrual cycle and hormonal balance, leading to fertility issues in the long run.

Additionally, it can also lead to a decrease in bone density and a decrease in metabolic rate, leading to long-term metabolic damage and the risk of developing cardiovascular diseases.

: Alternatives to Strict Diets

If you are trying to lose weight or improve your health, there are several healthy alternatives that do not require sticking to a rigid dietary plan. Some of these alternatives include:.

Practising mindful eating; an approach to eating that encourages listening to one’s body and adopting a non-judgemental attitude towards food.
Engaging in fun physical activities
Making small, sustainable changes to your diet
Surrounding yourself with body positive influences
Consulting with qualified medical professionals or dieticians

In conclusion, a strict diet can cause several health issues, especially in young women.

Disordered eating patterns, nutrient deficiencies, crash dieting, yo-yo dieting, emotional impacts, and physical damage are all harmful outcomes of following a restrictive diet. Therefore, young women should focus on developing a healthy relationship with food and their bodies instead of adhering to damaging diets.