The beginning of the year often becomes a period of dietary experiments: people refuse certain foods, switch to new dietary systems, or impose strict restrictions. However, specialists warn — a sudden and thoughtless change in diet can become a serious burden for the body.
Certified pharmacist of the pharmacy chain Amanda Ozolina notes that sudden changes in diet affect metabolism, the state of the gut microbiome, and the immune system's functioning. As a result, fatigue, mood swings, constant hunger, digestive problems, and decreased concentration may occur.
It is particularly risky to completely exclude entire food groups without adequate replacements. In such cases, the diet becomes monotonous and unbalanced — the body may lack protein, fiber, and other vital nutrients.
According to the specialist, protein deficiency most often arises in the first weeks of strict diets. Yet, it is essential for maintaining muscle mass, tissue repair, stable blood sugar levels, and normal immune system function. Therefore, it is important to plan protein sources and their combinations in the menu in advance.
Vitamins and Minerals at Risk
Changes in diet can also lead to a deficiency of vitamins and minerals. The most common deficiencies are vitamin B12 and iron. A lack of vitamin B12 manifests as weakness, dizziness, and even fainting, while iron deficiency results in pronounced fatigue and decreased energy.
Women are at a higher risk of iron deficiency due to physiological characteristics, and simultaneous vitamin B12 deficiency can worsen iron absorption.
The expert emphasizes that one should not immediately start taking supplements. The body needs time to adapt. Three to six months after changing the diet, it is recommended to have blood tests and evaluate the indicators. Only based on the results can a decision be made about the necessity of additional supplementation.
It is also important to consider the absorption characteristics of substances and their compatibility. In the presence of chronic diseases or digestive issues, it is better to consult a doctor or pharmacist.
Depending on the chosen dietary system, attention should also be paid to vitamin D, omega-3 fatty acids, iodine, zinc, and selenium — they are involved in the functioning of the nervous system, maintaining hormonal balance, and immunity.
The Psychological Side of Change
Changing the diet is not only a physiological but also an emotional process. The desire to change everything at once can be accompanied by inflated expectations, anxiety, and self-criticism. In such conditions, the risk of emotional overeating and forming strained relationships with food increases.
A gradual approach and realistic goals help reduce stress. If the focus shifts to improving well-being, increasing energy, and caring for health, the process goes more smoothly. Abandoning the thinking in terms of "right — wrong" contributes to the formation of sustainable habits.
Regardless of the reasons for changing the diet — whether it is health concerns, environmental beliefs, or personal preferences — it is important to act consciously. A varied diet, regular monitoring of health indicators, and attention to the body's signals will help make changes safe and effective.
