Dangerous dieting

The secret to shifting a few extra pounds has been revealed – eat cabbage soup once a day and do no exercise.

No, you're right, it doesn't sound very safe. Yet millions of people choose these dangerous diets in the fight against flab. Yes, you might lose a few pounds fast but it's bad for your health – and you could end up gaining even more pounds than before. Ben Holt reports.

Everyone and their dog

Everybody seems to be on a diet these days: Men, women, children and even chubby pets are trying to slim down.

While it's a good idea to stay healthy and avoid getting fat, there are almost as many diet tips, myths and fashions as there are dieters. So how do you stay safe?

The biggest myth is that crash dieting, when you eat only a tiny amount of food each day, works. According to the British Nutrition Foundation it doesn't.

Bridget Aisbitt, a scientist at the British Nutrition Foundation, explains: "In the short term you are going to lose weight because you are eating so few calories but these are not the kind of diets you can keep up. When you go back to eating normally you will put all the weight back on."

Crash diets don't just burn off fat – they also attack lean muscle and tissue. This changes your body chemistry so you need fewer calories to survive. At the same time you're likely to crave sweet, fatty foods. That's not a good combination and you could end up putting on more weight than you lost.

Fashion foods

Don't be tempted to follow diet fashion either. These "fad diets", which ban food groups like carbohydrates or fats, are likely to make you ill now and unhealthy in the future.

"I wouldn't ever advise anyone to cut out a whole group of foods because you are cutting out a whole group of nutrients as well," warns Bridget.

A recent craze was for cutting out carbohydrates like bread and pasta, and eating more protein and fat. Not a good idea. You won't get all the nutrients or fuel your body needs. Add to that feeling tired, sluggish and suffering from constipation and bad breath and you'll soon be looking for a better way to slim.

Miracle solutions

Pills, patches, powders, shakes, teas, herbs and machines – there are thousands of products out there claiming to be the ultimate way to lose weight. But like they always say: if it looks too good to be true then it probably is.

Sales of diet pills are booming. Millions are sold over the internet with grand promises of extreme weight loss. But in some cases "miracle" pills can cause extreme side effects, including strokes, panic attacks and heart problems.

The pills are often closely related to amphetamines – an addictive drug sold on the street as Speed. They work by forcing the brain to release chemicals which kill your appetite. Most are banned in the UK because of the dangers.

Only two diet pills are licensed in the UK: Xenical, which reduces the amount of fat your gut can absorb, and Sibutramine, which tricks you into feeling full. These pills are only used in extreme cases and you need a prescription from your doctor for both.

Slim pickings

People go on diets for all sorts of reasons. Some feel pressured to look like celebrity superstars, and others just want to be more healthy by losing a bit of fat.

But for some, dieting can be a way of taking control of their lives and escaping deep-rooted issues or problems like abuse, bullying or heartbreak. Eating can also turn into an obsession in some cases. This is often referred to as an eating disorder.

Dying to be thin

There are many eating disorders but Anorexia Nervosa (anorexia) and Bulimia nervosa (commonly known as bulimia) are the most well known. Both are very complicated conditions, which are only touched on here, but can often start with a dangerous diet regimen.

People with anorexia nervosa severely restrict what they eat and exercise excessively to burn off the calories. The condition can lead to extremely serious health problems if not properly treated.

Bulimia Nervosa is a very dangerous condition where a person feels the need to eat large quantities of food in a short amount of time (binge-eating) and then feels an urge to immediately get rid of the food (known as purging), usually by vomiting, in order to stop putting on weight. As with anorexia nervosa, people with bulimia nervosa need to be in control of food and eating as a way of coping with emotional problems. However, there are support groups and specialist services available to help people with eating disorders.

Sensible eating

So, what's the real secret to staying a healthy weight? It's simple – eat sensibly, exercise regularly and be realistic about your natural body shape. If you eat a balanced diet with plenty of fresh fruit and vegetables and stay fit then you're unlikely to get fat.

Expert dietitian Bridget has some simple tricks to help you lose weight:

"Eat smaller portions and less fatty foods. You do little things like eating off smaller plates to make portions seem bigger or having a light starter, like soup or salad, to help fill you up.

"Most importantly, focus on the food you can have, rather than what you can't have. Enjoy lots of fresh fruit and vegetables and stay positive – take it as an opportunity to try new things."

It might take you a little longer to lose any excess inches but, once it's gone, it'll stay off. You'll feel happier, healthier and more energetic – and you won't be risking your health to stay slimmer.