[KoK! Health] Approaching Summer Diet... The Importance of the 'Right' Diet

As the peak vacation season approaches, more people are starting diets. However, dieting requires careful attention as it can cause hormonal imbalances that disrupt metabolism or worsen bone health.

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When overweight or obese individuals pursue healthy dieting, they can not only achieve external changes but also prevent various diseases and slow their progression. Lowering blood pressure and cholesterol reduces the risk of heart disease, and decreasing insulin resistance helps control blood sugar levels, effectively slowing the progression of diabetes. However, excessive dietary restrictions leading to insufficient intake of essential nutrients such as protein, calcium, and vitamin D can cause various side effects due to nutritional imbalances, including diseases like osteoporosis.

Dr. Kim Yumi, an endocrinologist at Incheon Himchan General Hospital, explained, “Extreme dieting methods such as fasting or drastically reducing meal portions may result in weight loss initially, but can cause various side effects including yo-yo effects. Most people who diet experience yo-yo effects, and repeated fluctuations in weight can increase the risk of diabetes.”

Dieting by indiscriminately restricting food disrupts metabolism and hormone secretion, breaking the body's balance. Our bodies tend to preserve fat rather than burn it when metabolism slows down, which can lead to fat accumulation and weight gain. Additionally, nutritional imbalances can cause side effects such as low blood pressure, dehydration, hair loss, liver dysfunction, and protein imbalance. Sometimes, mental stress and pressure can lead to eating disorders like anorexia or binge eating.

[Photo by Himchan Hospital]

Therefore, rather than trying to lose weight rapidly, it is better to gradually change eating habits and lifestyle in daily life. Carbohydrates should not be unconditionally restricted as they help the nervous system, heart, and blood cells function properly. It is advisable to avoid white carbohydrates such as flour and white rice, and instead consume appropriate amounts of carbohydrates through low-sugar mixed grains rice or low-carbohydrate vegetables like spinach and cabbage.

Many people also follow diets that focus on specific nutrients. However, excessive protein intake beyond the body's needs can be converted into glucose or fat rather than being stored as protein. Some diets emphasize high protein intake while minimizing carbohydrates and fats, but a balanced diet with a ratio of approximately 4:3:3 for carbohydrates, protein, and fat is appropriate during dieting. Regarding lifestyle habits, combining aerobic and strength training exercises to create a balanced workout plan is recommended, and getting enough sleep is important since sleep deprivation disrupts metabolism and increases appetite.

A popular beverage during dieting is iced Americano. However, caffeine in coffee interferes with the absorption of calcium and iron, so consuming large amounts of caffeine when bone density is low can increase the risk of osteoporosis. It is known that consuming more than 330 mg of caffeine per day can cause osteoporosis, and since one cup of Americano contains 100?200 mg of caffeine, drinking more than three cups exceeds the recommended amount.

Moreover, insufficient calcium intake during dieting can cause osteoporosis, where holes appear in the bones as the body takes calcium stored in the bones to compensate. Vitamin D helps calcium absorption and reduces calcium excretion by the kidneys, preserving calcium in the body and preventing bone breakdown. Since vitamin D is mainly absorbed through food, deficiency can lead to osteoporosis. Osteoporosis reduces bone mass and causes qualitative changes that weaken bone strength, increasing the likelihood of fractures, which are prone to re-fracture once they occur. Recently, many adolescents have been dieting excessively; since women reach about 85% of their peak bone mass by age 19, inadequate nutrient intake during this period can affect bone health in adulthood, so caution is necessary.

Dr. Jin Hoseon, an orthopedic surgeon at Gangbuk Himchan Hospital, said, “Bone mass, like muscles and cartilage, peaks in the 30s and begins to decline from the 40s. Not consuming a balanced intake of necessary nutrients during dieting in youth and merely reducing calories increases the risk of osteoporosis, so caution is needed.”