We all know someone desperate to lose weight. While the desire for transformation is understandable, it is crucial to distinguish between safe, healthy practices and those that, despite their popularity, can pose a significant risk.

One such approach is the very low-calorie diet (VLCD), which is widely popularised yet profoundly hazardous and most people undertake without any medical supervision. This diet restricts daily calorie intake to 800 calories or less and promises dramatic weight loss in a short period. While it is true that you will lose weight, there is more to it than that.

Long periods of low calorie intake can lead to significant nutrient deficiencies, electrolyte imbalances and loss of muscle mass rather than fat. The Academy of Nutrition and Dietetics strongly discourages self-prescribed VLCDs, highlighting risks such as gallstone formation, cardiac arrhythmias and metabolic slowdown, all of which can hinder long-term weight management.

Furthermore, severe caloric deprivation directly impacts skin elasticity, hair growth cycles, and nail strength, eventually leading to a dull complexion, increased hair shedding and brittle nails.

Equally dangerous are the unregulated diet pills and supplements that are marketed for rapid weight loss. Unfortunately, the market is flooded with products that promise to block fat absorption, suppress appetite or boost metabolism, but which contain undisclosed or unverified ingredients. Many of these contain life-threatening synthetic substances.

These supplements are readily available online and heavily promoted by influencers, who claim that they are safe. What consumers are not aware of is that many of these pills have not undergone the rigorous testing and approval processes mandated for pharmaceutical drugs. One of the bodies that has raised concerns is the U.S. Food and Drug Administration (FDA).

Despite issuing numerous warnings, the FDA has recalled products found to contain sibutramine, an appetite suppressant that has been withdrawn due to its links with cardiovascular problems. Other harmful substances found in these products can cause severe liver damage, heart problems, strokes and even death.

Another pervasive fad that sounds healthy but carries inherent risks if prolonged is extreme detoxing and juicing. These diets usually involve consuming only liquids or a very limited range of foods for extended periods, and claim to cleanse the body of toxins and promote rapid weight loss. While the human body possesses sophisticated natural detoxification systems, such diets often deprive the body of the essential macronutrients and micronutrients necessary for proper organ function.

Therefore, before embarking on such a diet, it is advisable to seek the advice of a qualified healthcare professional or a registered dietitian to ensure that your weight management plan is tailored to your individual needs and requirements.