The allure and the trap
Crash diets promise fast results. And they deliver — temporarily. You might lose 5–8 kg in a month on a very-low-calorie diet. But within 6 months, most people regain all the weight, and often more. This isn't a willpower failure. It's biology.
What happens inside your body
When you drastically cut calories, your body interprets it as a famine. Several protective mechanisms kick in:
1. Metabolic slowdown: Your resting metabolic rate drops by 15–25%. You burn fewer calories doing nothing.
2. Muscle loss: Up to 30% of weight lost on crash diets is lean muscle — the very tissue that burns calories.
3. Hormone shifts: Leptin (the "I'm full" hormone) drops, while ghrelin (the "I'm hungry" hormone) rises. You feel perpetually hungry.
4. Cortisol spike: Your stress hormone increases, promoting fat storage — especially around the abdomen.
The rebound
When you inevitably return to normal eating, your body is now operating on a slower metabolism, with less muscle, and heightened hunger signals. The weight comes back — but this time as fat, not muscle. You're now metabolically worse off than before the diet.
What actually works
At Sehat+, we focus on sustainable, rebound-free weight loss. The pattern that works:
• Moderate deficit: 300–500 calories below your needs, not 1000+
• Protein priority: Preserves muscle mass while losing fat
• Sustainable foods: Plans built around foods you already eat and enjoy
• Behaviour change: Addressing why you eat, not just what you eat
• Regular follow-up: Accountability and adjustment every 2–3 weeks
The weight comes off slower — 2–4 kg per month — but it stays off. That's the difference between a diet and a transformation.