Safe weight loss methods focus on sustainable calorie deficits through balanced nutrition, activity, and behavior changes, yielding 0.5-1kg/week loss while preserving muscle and health. Unsafe methods promise rapid results but risk nutrient deficiencies, metabolic slowdown, and rebound gain.
Safe Methods
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Calorie-controlled diets (500-1000kcal deficit) with whole foods, high protein (1.6g/kg), and fiber for satiety; e.g., moderate-carb Indian plans with veggies, dal, and grains.[pmc.ncbi.nlm.nih]
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150+ min moderate exercise weekly plus strength training to boost metabolism and maintain muscle.[ncbi.nlm.nih]
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Behavior therapy like tracking, goal-setting, and support for 8-10% body weight loss over 6-12 months.
Unsafe Methods
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Starvation diets/VLCDs (<800kcal) or fasting: Cause muscle loss, gallstones, and yo-yo regain.
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Laxatives, diuretics, purging, or cleanses: Lead to dehydration, electrolyte imbalance, and heart issues.[pmc.ncbi.nlm.nih]
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Extreme exercise or unproven supplements/drugs: Risk injury, addiction, or organ damage without medical supervision.[pmc.ncbi.nlm.nih]
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