▲这位小红书博主的BMI只有16.7
短期内的体重快速降低，身体更多减少的其实是水份和身体的瘦组织。
有研究在对需要进行减重手术的44名肥胖患者实施两周VLCD饮食后发现，他们的体重有明显减少，而其中肌肉量的流失大于体脂肪的降低[5]。
一些对于运动员的快速减重的研究也发现，快速减重最明显的变化是身体水份的减少，以及肌肉组织的受损[6]。
这也就意味着，节食带来的快速掉秤，掉的更多是身体的水分和肌肉组织，而非我们希望的脂肪。
同时，能量摄入过低，我们的身体还要承受巨大的不良反应。
比如饥饿、营养不良、低血糖、头痛、恶心、呕吐、便秘、腹泻、口臭、电解质紊乱、皮肤干燥、脱发、肌肉流失、贫血、姨妈出走等，甚至还可能会导致胆结石和痛风[3,4,7]。
[1]中国营养学会. T/CNSS 002-2019 代餐食品团体标准[2]Yumuk et al., 2015., European Guidelines for Obesity Management in Adults.
[3]Johansson K., 2012, Very Low Energy Diets in The Treatment of Obesity：Studies of Obstructive Sleep Apnoea, Side-Effects, and Treatment Discontinuation, Karolinska Institutet, https://openarchive.ki.se/xmlui/bitstream/handle/10616/40976/Thesis_Kari_Johansson.pdf
[4]Muscogiuri G et al., 2019, The management of very low-calorie ketogenic diet in obesity outpatient clinic: a practical guide, Journal of Translational Medicine, vol. 17, p. 356.
[5]Sivakumar J, Chong L, Ward S, et al. 2020. Body Composition Changes Following a Very-Low-Calorie Pre-Operative Diet in Patients Undergoing Bariatric Surgery. Obesity Surgery, vol. 30, no. 1, pp:119-126.
[6]Ashtary-Larky, D., Bagheri, R., Abbasnezhad, A., Tinsley, G., Alipour, M., & Wong, A., 2020, Effects of gradual weight loss v. rapid weight loss on body composition and RMR: A systematic review and meta-analysis. British Journal of Nutrition, vol. 124, no.11, pp. 1121-1132.
[7]Chauveau, P.,et al., 1999, Outcome of nutritional status and body composition of uremic patients on a very low protein diet. American journal of kidney diseases : the official journal of the National Kidney Foundation, vol. 34, no. 3, pp. 500–507.
[8]Franz, M. J., et al., 2007, Weight-loss outcomes: a systematic review and meta-analysis of weight-loss clinical trials with a minimum 1-year follow-up, Journal of the American Dietetic Association, vol. 107, no. 10, pp. 1755-1767.
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