Mono-diets: effective, useless or just dangerous?

With the arrival of summer, many people are tempted to try supposedly miraculous weight loss methods to get rid of extra pounds and get closer to the “perfect” figure. Among them are the so-called “monodiets”: restrictive diets that involve eating only one type of product for a certain period of time in order to quickly lose weight and “detoxify”.

Popular examples include pineapple, apples, watermelon, peaches or artichokes, as well as grain-based options such as rice and protein-based options such as tuna or milk. Their appeal lies in the promise of simplicity and quick results.

Short-term weight loss

Diets based on a sharp reduction in calorie intake can lead to rapid weight loss. However, consuming such a small amount of calories causes a decrease in blood sugar levels. In order to maintain energy balance, the body starts mechanisms that compensate for the decrease in nutrient intake.

Initially, the body uses liver glycogen, the main source of glucose storage that maintains blood sugar levels, especially between meals or during fasting. However, once this storage is depleted, the body begins to break down muscle mass to obtain amino acids that can be converted into glucose through other metabolic pathways. If this pattern is followed for a long time, it can lead to significant muscle loss and other metabolic disorders.

Most sudden weight loss is therefore the result of water and muscle loss rather than fat loss, making the results temporary. When a person returns to a normal diet after a strict diet, they often quickly regain the weight they lost – a phenomenon known as the “boomerang effect.”

Overall, mono diets may seem like a quick fix, but they do not promote sustainable weight loss or promote healthy eating habits.

Are there any benefits?

Beyond initial weight loss, there is little scientific evidence that mono diets have real or lasting benefits. Some people report feeling “lighter” or having better digestion, but these effects are likely due to the elimination of certain processed foods rather than the diet itself.

The “detox” element of mono diets can also have a placebo effect. The belief that they are cleansing the body can make a person feel better, even in the absence of proven physiological changes.

Are they dangerous?

Mono diets can be very dangerous, especially if followed for a long time. The main risk is a deficiency of vital nutrients, since by eating only one product, we deprive the body of proteins, healthy fats, vitamins and minerals necessary for normal functioning. In addition, it can lead to digestive problems, metabolic disorders, musculoskeletal diseases, hormonal disruptions and electrolyte imbalances, especially in people with existing health problems.

Another serious danger is developing an unhealthy relationship with food based on restrictions and guilt. In extreme cases, this can lead to eating disorders such as orthorexia or anorexia nervosa.

In addition, severe nutrient restriction can affect the balance of neurotransmitters in the brain, which contributes to irritability and fatigue, negatively affecting the emotional state.

Why are they so popular?

Despite the risks, mono diets continue to be popular, especially on social media. Their appeal lies in their simplicity and the promise of quick results without much effort. In addition, many of these diets are promoted by celebrities or influencers, which creates a false sense of authenticity. Misinformation, societal pressure regarding appearance, and a general lack of nutritional knowledge also contribute to their popularity.

Main conclusion

Mono diets may be effective for quick and temporary weight loss, but they are not effective in the long term and are dangerous if used long term. They provide no real health benefits and can lead to nutrient deficiencies and serious health problems.

For these reasons, they are not recommended and should not be promoted as suitable methods for weight control or health improvement. The best way to achieve and maintain a healthy weight remains a balanced and varied diet, combined with regular physical activity and healthy habits.