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Journalism of Courage
With the pressure to achieve a ‘perfect’ body amplified by social media, many turn to extreme dieting or fitness trends without fully understanding the risks.
YouTuber and actor Prajakta Koli recently shared her experience of trying a strict diet, which left her clinically unwell and unhappy. Speaking on comedian Bharti Singh’s podcast, she highlighted how her fitness journey evolved from a focus on weight loss to prioritising overall health, both mental and physical. “I’ve actually gained weight but lost fat. There was too much inflammation, bloating and water retention in my body. My weight was actually less earlier, but because I have gained muscle, I am heavier now, but I am toned.”
Koli revealed that she now relies on exercise, home-cooked meals, and balanced routines to maintain her health, rather than resorting to strict diets. “I cannot diet; food makes me too happy, I cannot leave it. I did try going on a strict diet once, I think I clinically got sick and was sad… after the Covid-19 lockdown, I realised I was very unhealthy. I was not able to get enough sleep, eat healthy, drink enough water, my skin was bad, I had hair fall, I was tired after walking 4 steps. That is how my fitness journey started. But with time, I realised that more than my physical health, my mental health depended on fitness and exercise.”
So, what can we learn from her approach to achieving a healthier body and mind?
Fat loss is essential for several reasons, Dr Shravani says, starting with its positive impact on metabolic health. “By maintaining muscle mass, fat loss helps increase the basal metabolic rate (BMR), which allows the body to burn more calories at rest. Additionally, fat loss promotes long-term sustainability, as it typically occurs gradually through the adoption of healthy, sustainable habits such as regular exercise and balanced eating.”
Improved body composition is another benefit, she states, as fat loss enhances muscle definition, reduces visceral fat, and supports cardiovascular health.
Dr Shravani notes that extreme dieting poses several health risks, including nutrient deficiencies that can lead to fatigue, weakened immunity, and hair loss. It also causes muscle mass loss as the body breaks down muscle for energy, reducing strength. Hormonal imbalances, such as disruptions in leptin and ghrelin, increase hunger and lower metabolism.
Mentally, extreme dieting can cause mood swings, irritability, anxiety, and depression due to inadequate nutrition. It can also trigger disordered eating behaviours and lead to social isolation as rigid dietary rules discourage socialising around food. “A 2018 study in The American Journal of Clinical Nutrition found that those on restrictive diets were 50% more likely to report depressive symptoms than those following balanced eating plans,” Dr Shravani mentions.
Dr Shravani says, “Strength training reduces chronic inflammation by lowering markers like C-reactive protein (CRP) and promotes lymphatic drainage, helping expel excess fluids and reduce bloating. Balanced eating further supports this by including anti-inflammatory foods like omega-3s, antioxidants, and fibre, which help reduce systemic inflammation. Minimising sodium intake prevents water retention, while potassium-rich foods such as bananas and spinach counteract this effect. Additionally, fibre-rich foods support gut health, reducing bloating and improving digestion.”
Hydration plays a crucial role in enhancing physical performance, digestion, and overall well-being. Dr Shravani explains, “Staying hydrated improves muscle strength, endurance, and recovery while preventing dehydration-related fatigue. Water also aids digestion, supports nutrient absorption, and helps regulate body temperature during physical activity.”
Additionally, proper hydration can reduce hunger cues, as thirst is often mistaken for hunger, leading to unnecessary calorie intake. To stay hydrated, drink water upon waking, set timed reminders, incorporate electrolytes post-workout, and monitor urine color for signs of hydration.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
