{"id":3759,"date":"2026-01-19T17:33:54","date_gmt":"2026-01-19T16:33:54","guid":{"rendered":"https:\/\/herrerapuche.com\/?p=3759"},"modified":"2026-01-20T11:59:51","modified_gmt":"2026-01-20T10:59:51","slug":"dietas-para-perder-peso-cuando-pueden-ser-en-un-peligro","status":"publish","type":"post","link":"https:\/\/herrerapuche.com\/en\/2026\/01\/19\/dietas-para-perder-peso-cuando-pueden-ser-en-un-peligro\/","title":{"rendered":"Weight Loss Diets: When Can They Become Dangerous?"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"3759\" class=\"elementor elementor-3759\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ab21a31 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-parent\" data-id=\"ab21a31\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-cac021f elementor-widget elementor-widget-text-editor\" data-id=\"cac021f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"144\" data-end=\"452\">January arrives full of new resolutions: taking better care of yourself, exercising more, eating \u201chealthier\u201d\u2026 and for many people, <strong data-start=\"267\" data-end=\"282\">losing weight<\/strong>. After the holidays, social media fills up with challenges, miracle diets and promises of quick changes. Everything seems to revolve around \u201cgetting back on track\u201d and \u201ccompensating for excess.\u201d<\/p><p data-start=\"454\" data-end=\"513\">But here\u2019s the important question: at what cost?\nThe pressure to lose weight quickly leads many people to follow extreme diets without realizing they may be damaging their metabolism, digestion and relationship with food.<\/p><p data-start=\"695\" data-end=\"909\">That\u2019s why, as a registered dietitian specialized in weight loss and eating behavior disorders, today I want to talk to you honestly and with scientific evidence about <strong data-start=\"762\" data-end=\"831\">when weight-loss diets can become dangerous<\/strong> and what healthier alternatives really look like \u2014 without punishment or extremes.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4371876 elementor-widget elementor-widget-heading\" data-id=\"4371876\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Types of dangerous diets<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fd283d7 elementor-widget elementor-widget-heading\" data-id=\"fd283d7\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">A. Mono-diets<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f83d74d elementor-widget elementor-widget-text-editor\" data-id=\"f83d74d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"998\" data-end=\"1045\">Mono-diets are based on eating almost only one food or food group for several days, such as \u201cthe pineapple diet,\u201d \u201cthe artichoke diet,\u201d \u201cthe apple diet,\u201d \u201cthe egg diet,\u201d and countless other miracle diets.\u00a0<\/p><p data-start=\"1159\" data-end=\"1301\">Although there may be a rapid initial drop in body weight, this loss is mainly due to the loss of fluids and muscle mass, not body fat. Most of these diets are low in carbohydrates, which means that our glucose stores in the liver and muscles, known as glycogen, are depleted without being replenished.\n\nTo store glucose in the form of glycogen (not fat), approximately 4 grams of water are required for each gram of glycogen. Therefore, the initial weight loss largely reflects the loss of this associated water rather than true fat loss.\n\nIf this pattern is maintained and energy intake remains too low, the body also begins to use muscle tissue as a source of energy. Because muscle weighs more than fat, this is reflected on the scale as a significant weight loss in a short period of time, despite being metabolically harmful.\u00a0<\/p><p data-start=\"1303\" data-end=\"1327\"><strong data-start=\"1303\" data-end=\"1327\">Main risks:<\/strong><\/p><ul data-start=\"1328\" data-end=\"1520\"><li data-start=\"1328\" data-end=\"1376\"><p data-start=\"1330\" data-end=\"1376\">Vitamin and mineral deficiencies<\/p><\/li><li data-start=\"1377\" data-end=\"1419\"><p data-start=\"1379\" data-end=\"1419\">Lack of protein and healthy fats<\/p><\/li><li data-start=\"1420\" data-end=\"1460\"><p data-start=\"1422\" data-end=\"1460\">Extreme fatigue, dizziness, weakness<\/p><\/li><li data-start=\"1461\" data-end=\"1488\"><p data-start=\"1463\" data-end=\"1488\">Digestive disturbances<\/p><\/li><li data-start=\"1489\" data-end=\"1520\"><p data-start=\"1491\" data-end=\"1520\">Very frequent rebound effect<\/p><\/li><\/ul><p>They also don\u2019t teach you how to eat or build healthy habits. Once the diet ends, weight is usually regained quickly.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0bc24e4 elementor-widget elementor-widget-heading\" data-id=\"0bc24e4\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">B. Very low-calorie diets<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-177bff3 elementor-widget elementor-widget-text-editor\" data-id=\"177bff3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Although these diets may include a wider variety of fruits, vegetables, and protein sources, the reality is that diets providing fewer than 1,500 kcal do not meet our micronutrient needs. Over the long term, beyond four weeks, nutritional deficiencies can disrupt our hormones, alter the gut microbiota, and negatively affect metabolism, fertility, and digestion.<\/p><p>Very low-calorie diets are often easy to recognize because intense hunger between meals appears within the first few days. This is the body\u2019s way of signaling that this approach is not appropriate. However, if food intake remains insufficient, the body interprets this as a prolonged situation and switches into survival mode, slowing down metabolism to conserve energy. The result is rapid initial weight loss followed by a plateau.<\/p><p>Additionally, this lack of energy increases cortisol levels\u2014the stress hormone\u2014which, when chronically elevated, can disrupt progesterone secretion and negatively alter the gut microbiota. This has direct adverse effects on fertility, inflammation, immune function, and weight regulation.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-adb664a elementor-widget elementor-widget-heading\" data-id=\"adb664a\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">C. Detox diets<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6204b6a elementor-widget elementor-widget-text-editor\" data-id=\"6204b6a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>These diets are typically promoted as a way to \u201ccleanse and detoxify the body\u201d through green juices and plant-based eating aimed at enhancing liver detoxification. They are usually very low in calories and protein.\u00a0<\/p><p>They often seem appealing or even necessary after holidays, celebrations, weddings, or periods of overeating. In reality, however, what the body truly needs is simply a return to normality: balanced, healthy eating and time to self-regulate. No detox diet is required to restore well-being.\u00a0<\/p><p data-start=\"47\" data-end=\"264\">While including vegetables and green juices can indeed support health\u2014thanks to their content of key nutrients that aid liver function\u2014they cannot replace other essential food groups. Vegetables should not displace healthy fats, proteins, or complex carbohydrates (such as whole grains and legumes), as doing so once again puts nutritional balance and overall health at risk.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7a1bf3b elementor-widget elementor-widget-heading\" data-id=\"7a1bf3b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">D. Fasting or skipping meals to \u201ccompensate\u201d<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fc651ab elementor-widget elementor-widget-text-editor\" data-id=\"fc651ab\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"3036\" data-end=\"3125\">Many people choose to skip meals after having eaten \u201ctoo much\u201d the previous day. However, this pattern can easily lead to a vicious cycle: restriction \u2192 intense hunger \u2192 binge eating \u2192 guilt \u2192 restriction.<\/p><p data-start=\"3229\" data-end=\"3253\"><strong data-start=\"3229\" data-end=\"3253\">Associated problems include:<\/strong><\/p><ul data-start=\"3254\" data-end=\"3431\"><li data-start=\"3254\" data-end=\"3296\"><p data-start=\"3256\" data-end=\"3296\">Dysregulation of hunger and satiety.<\/p><\/li><li data-start=\"3297\" data-end=\"3329\"><p data-start=\"3299\" data-end=\"3329\">Increased obsession with food.<\/p><\/li><li data-start=\"3330\" data-end=\"3351\"><p data-start=\"3332\" data-end=\"3351\">Metabolic stress.<\/p><\/li><li data-start=\"3352\" data-end=\"3379\"><p data-start=\"3354\" data-end=\"3379\">Digestive disturbances<\/p><\/li><li data-start=\"3380\" data-end=\"3431\"><p data-start=\"3382\" data-end=\"3431\">Greater difficulty losing weight in the long term.<\/p><\/li><\/ul><p data-start=\"3433\" data-end=\"3497\">Rather than listening to the body, this approach becomes a form of punishment. It is strongly discouraged, especially for individuals with a history of eating disorders or an unhealthy relationship with food.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8d3986f elementor-widget elementor-widget-heading\" data-id=\"8d3986f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">What do these diets have in common?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3bd29c0 elementor-widget elementor-widget-text-editor\" data-id=\"3bd29c0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul data-start=\"3581\" data-end=\"3767\"><li data-start=\"3581\" data-end=\"3616\"><p data-start=\"3583\" data-end=\"3616\">They are not sustainable over time.<\/p><\/li><li data-start=\"3617\" data-end=\"3645\"><p data-start=\"3619\" data-end=\"3645\">They do not teach how to eat well.<\/p><\/li><li data-start=\"3646\" data-end=\"3683\"><p data-start=\"3648\" data-end=\"3683\">They create fear around certain foods.<\/p><\/li><li data-start=\"3684\" data-end=\"3702\"><p data-start=\"3686\" data-end=\"3702\">They generate guilt.<\/p><\/li><li data-start=\"3703\" data-end=\"3727\"><p data-start=\"3705\" data-end=\"3727\">They increase food obsession.<\/p><\/li><li data-start=\"3728\" data-end=\"3767\"><p data-start=\"3730\" data-end=\"3767\">They prioritize weight over health.<\/p><\/li><\/ul><p data-start=\"3769\" data-end=\"3891\">When the diet ends, the problem returns\u2014and many people remain trapped in a \u201cdiet after diet\u201d cycle for years.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-383c0a0 elementor-widget elementor-widget-heading\" data-id=\"383c0a0\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><div>How should we understand nutrition?<\/div><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7cbade2 elementor-widget elementor-widget-text-editor\" data-id=\"7cbade2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"3942\" data-end=\"3995\">Eating should not be a constant struggle, nor should it be based on:<\/p><p data-start=\"3997\" data-end=\"4102\"><img decoding=\"async\" class=\"emoji\" role=\"img\" draggable=\"false\" src=\"https:\/\/s.w.org\/images\/core\/emoji\/17.0.2\/svg\/274c.svg\" alt=\"\u274c\" \/> restrictions<br data-start=\"4035\" data-end=\"4038\" \/><img decoding=\"async\" class=\"emoji\" role=\"img\" draggable=\"false\" src=\"https:\/\/s.w.org\/images\/core\/emoji\/17.0.2\/svg\/274c.svg\" alt=\"\u274c\" \/> extreme control<br data-start=\"4055\" data-end=\"4058\" \/><img decoding=\"async\" class=\"emoji\" role=\"img\" draggable=\"false\" src=\"https:\/\/s.w.org\/images\/core\/emoji\/17.0.2\/svg\/274c.svg\" alt=\"\u274c\" \/> rigid rules<br data-start=\"4074\" data-end=\"4077\" \/><img decoding=\"async\" class=\"emoji\" role=\"img\" draggable=\"false\" src=\"https:\/\/s.w.org\/images\/core\/emoji\/17.0.2\/svg\/274c.svg\" alt=\"\u274c\" \/> numbers on the scale<\/p><p data-start=\"4104\" data-end=\"4112\">Instead, it should be:<\/p><p data-start=\"4114\" data-end=\"4276\"><img decoding=\"async\" class=\"emoji\" role=\"img\" draggable=\"false\" src=\"https:\/\/s.w.org\/images\/core\/emoji\/17.0.2\/svg\/2728.svg\" alt=\"\u2728\" \/> A lifestyle<br data-start=\"4133\" data-end=\"4136\" \/><img decoding=\"async\" class=\"emoji\" role=\"img\" draggable=\"false\" src=\"https:\/\/s.w.org\/images\/core\/emoji\/17.0.2\/svg\/2728.svg\" alt=\"\u2728\" \/> Flexible<br data-start=\"4146\" data-end=\"4149\" \/><img decoding=\"async\" class=\"emoji\" role=\"img\" draggable=\"false\" src=\"https:\/\/s.w.org\/images\/core\/emoji\/17.0.2\/svg\/2728.svg\" alt=\"\u2728\" \/> Personalized<br data-start=\"4174\" data-end=\"4177\" \/><img decoding=\"async\" class=\"emoji\" role=\"img\" draggable=\"false\" src=\"https:\/\/s.w.org\/images\/core\/emoji\/17.0.2\/svg\/2728.svg\" alt=\"\u2728\" \/> Supportive of digestion,<br data-start=\"4201\" data-end=\"4204\" \/><img decoding=\"async\" class=\"emoji\" role=\"img\" draggable=\"false\" src=\"https:\/\/s.w.org\/images\/core\/emoji\/17.0.2\/svg\/2728.svg\" alt=\"\u2728\" \/> Metabolism,<br data-start=\"4220\" data-end=\"4223\" \/><img decoding=\"async\" class=\"emoji\" role=\"img\" draggable=\"false\" src=\"https:\/\/s.w.org\/images\/core\/emoji\/17.0.2\/svg\/2728.svg\" alt=\"\u2728\" \/> Hormonal balance,<br data-start=\"4247\" data-end=\"4250\" \/><img decoding=\"async\" class=\"emoji\" role=\"img\" draggable=\"false\" src=\"https:\/\/s.w.org\/images\/core\/emoji\/17.0.2\/svg\/2728.svg\" alt=\"\u2728\" \/> And emotional well-being<\/p><p data-start=\"4278\" data-end=\"4332\">Nutrition and body weight are not just about calories. Stress, sleep, movement, emotions, and gut health also play a crucial role. Everything is connected. Restricting foods, following overly rigid meal plans, and counting calories can lead to food anxiety, frustration, emotional distress, and a poor relationship with both food and the body.\u00a0<\/p><p data-start=\"4278\" data-end=\"4332\">If you want to lose weight in a healthy, sustainable way, feel free to reach out for nutritional guidance and book an appointment with me.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c89632c e-grid e-con-full wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-child\" data-id=\"c89632c\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9a84b26 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"9a84b26\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/herrerapuche.com\/en\/services\/improvement-of-eating-habits-and-fat-loss\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Specialized nutrition service<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-38597dd elementor-align-center elementor-widget elementor-widget-button\" data-id=\"38597dd\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/herrerapuche.com\/en\/contact\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Book your appointment<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Enero llega cargado de nuevos prop\u00f3sitos: empezar a cuidarse, hacer m\u00e1s ejercicio, comer \u201cmejor\u201d\u2026 y, para muchas personas, perder peso. Tras las fiestas, las redes se llenan de retos, dietas milagro y promesas de cambios r\u00e1pidos. Todo parece girar en torno a \u201cvolver a controlarse\u201d y \u201ccompensar excesos\u201d. Pero aqu\u00ed viene la pregunta importante: \u00bfa qu\u00e9 precio? La presi\u00f3n por adelgazar r\u00e1pido hace que muchas personas recurran a dietas extremas sin saber que pueden estar da\u00f1ando su metabolismo, su digesti\u00f3n y su relaci\u00f3n con la comida. Por eso, como dietista nutricionista especializada en p\u00e9rdida de peso y trastornos del comportamiento alimentario,\u00a0 hoy quiero hablarte con sinceridad y base cient\u00edfica sobre cu\u00e1ndo una dieta para perder peso puede ser un peligro y qu\u00e9 alternativas existen para cuidarte de verdad, sin castigos ni extremos. Tipos de dietas peligrosas A. Monodietas Las monodietas se basan en consumir pr\u00e1cticamente un solo alimento o grupo de alimentos durante varios d\u00edas, por ejemplo \u00abla dieta de la pi\u00f1a\u00bb, \u00abla dieta de la alcachofa\u00bb, \u00abla dieta de la manzana\u00bb, \u00abla dieta del huevo\u00bb y un sin fin de dietas milagrosas.\u00a0 Aunque al inicio puede haber una bajada r\u00e1pida de peso, esta p\u00e9rdida se debe sobre todo a la p\u00e9rdida de l\u00edquidos y masa muscular, no de grasa. La mayor\u00eda de estas dietas suelen ser bajas en carbohidratos, por lo que nuestras reservas de glucosa a nivel hep\u00e1tico y muscular, llamadas gluc\u00f3geno, se consumen sin reposici\u00f3n. Para almacenar glucosa en forma de gluc\u00f3geno, que no grasa, se utilizan 4g de agua por cada mol\u00e9cula de gluc\u00f3geno, por lo tanto, la p\u00e9rdida de peso inicial, realmente son esos 4g de agua por cada mol\u00e9cula de gluc\u00f3geno. Si se mantiene ese ritmo, cuando falta demasiada energ\u00eda, el cuerpo empieza a utilizar tambi\u00e9n masa muscular, el cual pesa m\u00e1s que la grasa, y en la b\u00e1scula se refleja como una gran p\u00e9rdida de peso en poco tiempo.\u00a0 Principales riesgos: D\u00e9ficits de vitaminas y minerales esenciales Falta de prote\u00ednas y grasas saludables Cansancio extremo, mareos, debilidad Alteraciones digestivas Efecto rebote muy frecuente Adem\u00e1s, no ense\u00f1an a comer ni a crear h\u00e1bitos. Cuando se abandonan, el peso suele recuperarse r\u00e1pidamente.\u00a0 B. Dietas muy bajas en calor\u00edas Aunque estas dietas aportan m\u00e1s variedad de frutas, verduras y prote\u00ednas, la realidad es que las dietas menores de 1500 kcal, no cubren nuestras necesidades micronutricionales y a largo plazo, m\u00e1s de 4 semanas, un d\u00e9ficit nutricional puede alterar nuestras hormonas, alterar nuestra microbiota y empeorar nuestro metabolismo, fertilidad y digesti\u00f3n. Las dietas muy bajas en calor\u00edas normalmente se reconocen cuando se pasa bastante hambre entre comidas en los primeros d\u00edas. El cuerpo ya nos manda una se\u00f1al de que este no es el camino adecuado. No obstante, si seguimos comiendo poco, el cuerpo entiende que esto va para largo y entra en modo supervivencia, ralentizando tu metabolismo para ahorrar energ\u00eda. Esto da como consecuencia una p\u00e9rdida de peso inicial r\u00e1pida y una fase de estancamiento. Por otro lado, esta falta de energ\u00eda, aumenta el cortisol en sangre, la hormona del estr\u00e9s, que mantenida en el tiempo, puede alterar la secreci\u00f3n de progesterona y alterar la microbiota, teniendo consecuencias directas y negativas en la fertilidad, la inflamaci\u00f3n, el sistema inmune y el control del peso. C. Dietas detox Este tipo de dietas se caracterizan en \u00ablimpiar y detoxificar el organismo\u00bb a base de zumos verdes y alimentaci\u00f3n basada en vegetales que potencian la funci\u00f3n hep\u00e1tica encargada de eliminar toxinas. Suelen ser muy bajas en calor\u00edas y bajas en prote\u00ednas.\u00a0 Este tipo de dietas parecen necesarias despu\u00e9s de las navidades, fiestas, bodas o comilonas, pero realmente, lo \u00fanico que necesita tu cuerpo es volver a la normalidad, comer saludable y regularse de nuevo. No necesitas seguir ninguna dieta detox para recuperar tu bienestar.\u00a0 Y aunque incluir verduras y zumos verdes puede aportar beneficios a nuestra salud, ya que son ricos en nutrientes clave que apoyan la funci\u00f3n hep\u00e1tica, estos no pueden sustituir a otros grupos de alimentos esenciales. Las verduras no deben desplazar a las grasas saludables, las prote\u00ednas ni a los carbohidratos complejos (como cereales integrales y legumbres), ya que hacerlo vuelve a poner en riesgo nuestro equilibrio nutricional y nuestra salud general. D. Ayunos o saltarse comidas para \u00abcompensar\u00bb Muchas personas recurren a saltarse comidas tras haber comido \u201cde m\u00e1s\u201d el d\u00eda anterior. Sin embargo, este patr\u00f3n puede generar un c\u00edrculo vicioso: restricci\u00f3n \u2192 hambre intensa \u2192 atrac\u00f3n \u2192 culpa \u2192 restricci\u00f3n. Problemas asociados: Desregulaci\u00f3n del hambre y la saciedad Mayor obsesi\u00f3n con la comida Estr\u00e9s metab\u00f3lico Alteraciones digestivas Mayor dificultad para perder peso a largo plazo M\u00e1s que escuchar al cuerpo, se entra en una din\u00e1mica de castigo. Totalmente desaconsejado si existen antecedentes de Trastorno con el Comportamiento Alimentario (TCA) o mala relaci\u00f3n con la comida.\u00a0 \u00bfQu\u00e9 tienen en com\u00fan estas dietas? No son sostenibles en el tiempo No ense\u00f1an a alimentarse Generan miedo a ciertos alimentos Provocan culpa Aumentan la obsesi\u00f3n Priorizan el peso frente a la salud Cuando la dieta termina, el problema reaparece. Y muchas personas entran en un bucle de \u201cdieta tras dieta\u201d durante a\u00f1os. \u00bfC\u00f3mo deber\u00edamos entender la alimentaci\u00f3n? La alimentaci\u00f3n no deber\u00eda ser una lucha constante ni deber\u00eda basarse en: prohibiciones control extremo reglas r\u00edgidas n\u00fameros en la b\u00e1scula Sino en: Un estilo de vida Flexible Adaptado a cada persona Que cuide la digesti\u00f3n El metabolismo El equilibrio hormonal El bienestar emocional La nutrici\u00f3n y el peso no son solo calor\u00edas. Tambi\u00e9n influyen el estr\u00e9s, el descanso, el movimiento, las emociones y la salud intestinal. Todo est\u00e1 conectado. Restringir alimentos, tener un men\u00fa muy cerrado y contar calor\u00edas puede producir ansiedad con la comida, frustraci\u00f3n, malestar emocional y una mala relaci\u00f3n con los alimentos y con el cuerpo.\u00a0 Si quieres perder peso de manera saludable sin da\u00f1ar tu salud a largo plazo, no dudes en pedir asesoramiento nutricional y reservar una cita conmigo. Servicio de nutrici\u00f3n especializado Pide tu cita<\/p>","protected":false},"author":2,"featured_media":3761,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3759","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categoria"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dietas para perder peso: cu\u00e1ndo pueden ser un peligro - Luc\u00eda Herrera Puche<\/title>\n<meta name=\"description\" content=\"Si quieres perder peso, descubre por qu\u00e9 las dietas milagro y restrictivas pueden perjudicar tu salud metab\u00f3lica y tu relaci\u00f3n con la comida.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/herrerapuche.com\/en\/2026\/01\/19\/dietas-para-perder-peso-cuando-pueden-ser-en-un-peligro\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dietas para perder peso: cu\u00e1ndo pueden ser un peligro - 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