Mono-diets: benefit or harm


The beach season is not so far away, and the topic of weight loss, a thin waist, tight hips and, of course, slimming diets, becomes more and more relevant each day. Unfortunately, most of us, dear ladies, instead of persistently changing our nutrition from “whatever” to the correct and balanced one, prefer to go the shortest way. 

How it usually happens: suddenly (!) we find out that the beloved dress fails to zip up at the waistline, or our pants no longer beneficially emphasize the graceful line of the thighs, and attract more attention to the non-elegant rolls… “Oh, the horror, we must urgently change something!” we decide, and… altogether get on the next fashionable super diet of the season.

But tell me honestly – did you see at least one living person, whom the diet helped once and for all? Commercials do not count! Let’s together try to figure out this matter and decide

  1. what are mono-diets,
  2. what are their benefits and harm,
  3. why they became so popular.

Actually, mono-diets are the usual fasting days that have grown to indecent proportions. And while the fasting days that are carried out in a reasonable way bring only benefits, long lasting mono-diets can cause significant harm to our body.

Mono diet is the consumption of strictly limited quantities of one product for several days, e.g.:

  • a kilogram of apples,
  • a liter of milk or yogurt,
  • a cup of rice boiled on water without salt,
  • half a kilogram of watermelon,
  • 300-400 grams of cottage cheese.

*All these should be stretched for a day. Even a chocolate mono-diet was invented! You are not allowed to eat anything else. 

Water is the only thing that is not limited by volume. You can drink it as much as you like (though you can find diets that limit even the amount of water!). Mono diet allows you to get rid of several kilograms in a very short time, which is especially liked by those who prefer quick results. This is a visible benefit.

A now about the harm. The human body is a constantly renewing balanced (if you don’t interfere with the “default” settings) system. The process of replacing the old cells with new ones is constant. Cellular composition of the human body renews completely in six months!

Stopping this process means death. That is why it is so important for us to get a variety of nutrients. Nature, however, does not have a product that would contain all or almost all the vitamins, micro and macro elements, proteins, fats, carbohydrates and other substances that our body needs for a normal functioning.

Therefore, in those days when you eat one particular product, refusing the normal variety, your body begins to look for these substances in itself – and finds them in the muscles and internal organs. The fat that you want to get rid of is mostly spent on maintaining the energy levels. The weight loss process goes quickly, yet it doesn’t occur at the expense of losing fat. It shows fast weight loss results through reducing your muscle mass.


Mono diets have one more pitfall. When the caloric content of the diet falls by more than 30%, metabolic processes in our body slow down. What are the dangers of such situation?

  • In the early days of the diet, weight loss processes go pretty fast and please us with the results.Loss of weight occurs, mainly, by draining the “excess” liquid, releasing the accumulated stool deposits and reducing the amount of incoming food.
  • Then, the time comes when our body finds a balance between its own needs and the incoming calories, while the metabolism slows down sharply.Our wise body goes into the “sleep mode”, in which all processes slow down, as it happens in animals who fall into hibernation. At this stage, most of us decide to stop dieting and get back to the “normal” nutrition. We achieved the goal!

And this is where the most interesting (read ‘terrible’) begins:

  • after several days of horrible tortures, our body perceives the former diverse and abundant nutrition as an opportunity to stock up food for a “rainy day”.After satiating and satisfying his basic needs, it stocks up the “extra” calories and puts them in all the secluded corners of our body, converting them into… fat.

If you also consider the fact that the muscle mass during the mono diet significantly reduces in volume, it becomes troublesome to spend the former calories with physical activity. So, up to 30% of incoming calories will go into fat. In a couple of months, this is the situation that we have:

  • the kilograms of muscle mass that we lost thanks to the mono diet turned into kilograms of fat,
  • the metabolism slowed down,
  • physical activity decreased,
  • our body, frightened to the limit, perceives any delay in food income as the beginning of hunger and stocks up on all more and more fat.

Is this our goal?

Believe us, not a single self-respecting dietician will offer you a long lasting mono-diet as an all-purpose remedy. The question “whether mono-diet is benefit or harm” does not even arise, because any doctor knows what such misalignments in nutrition are fraught with. For example,

Rice mono diet can lead to a thickening of the bile and the formation of stones in the gallbladder. Polished rice contains little protein, and this inevitably causes a decrease in blood hemoglobin level.

Watermelons do not contain fat at all, which means that fat-soluble vitamins will not be absorbed. The lack of fat in the diet violates the renewal of the body cells.

Buckwheat diet, despite all the unconditional usefulness of this cereal, can not provide the body with the right amount of nutrients, which leads to anemia, dizziness and other symptoms of hunger.

Oat mono-diet leads to iron deficiency and, as a result, the development of anemia.

Yogurt contains almost no carbohydrates. In addition, it can cause either constipation or diarrhea.

Excess carrots consumption lead to the skin yellowing, causing the so-called “carrot hepatitis”.

Bananas have a pronounced constipating effect. Violation of the gastrointestinal tract motility is fraught with an increase in toxins in the body. Easily digested carbohydrates of bananas dramatically increase the blood glucose level, which can cause hypoglycemia.

Consumption of more than 1.5 liters of pomegranate juice per day doubles the risk of stones in the kidneys, bladder and gall bladder.

Cottage cheese mono-diet, on the contrary, is too loaded with protein. As a result, the gastrointestinal tract is malfunctioning, which leads to impaired absorption of protein and calcium.

Apples do not contain protein, yet they contain a lot of carbohydrates. Long-term consumption of protein-poor food causes changes in the endocrine system and the higher nervous system.

Raw vegetables can cause depletion of the liver and pancreas, and punch hard the enzymatic systems of the body. This can happen to those slimmers, for whom raw vegetables are almost a festive dish, which appears in their menu extremely rarely.

The same reaction can be caused by freshly squeezed juices in people, not used to them. In addition, they stimulate appetite and cause hunger. Juice contains no fiber, which affects the intestines in a negative way. The acids found in the juices can irritate the gastric mucosa.

*Mono diet, which limits the amount of water consumed, is dangerous by the thickening of blood and the appearance of blood clots. Insufficient liquid income does not allow to properly remove the waste products from the body.

Now you know how horrible you can harm your body with a long lasting mono diet. But mono diets are dangerous not only with the above-described consequences. As a rule, all recommendations for the “correct” way of observing a mono-diet end with tips to take multivitamin products – they say, to support the body in difficult dietary days…

But chemical vitamins can not be eaten as candy. You must always consult a doctor before using them. Otherwise, you can cause significant harm to yourself, because everything is balanced in nature. The slightest deviation from this equilibrium is fraught with troubles, which do not manifest all of a sudden, but accumulate in a gradual manner.

For example,

  • Excess of vitamin C removes vitamin B12 from the body and causes its deficiency.
  • Fat-soluble vitamins have the property of accumulating in the body, which is fraught with poisoning.

And the list of such subtleties is so long that only a highly qualified specialist can deal with them. But well, it’s so boring to consult with doctors…

Let us summarize. Mono diets are harmful, it is unequivocal. So what should you do? Will you really have to live with these extra pounds, suffering physically and mentally? In fact, there is a way out. Nutritionists say:


In other words, you need to consciously choose a type of nutrition that, in the end, will bring your body in order. No sacrifices, no restrictions (except for the restriction of all kinds of harmful foods), and no torture. To lose weight, you need to eat – you already heard about this paradox.

The main thing is to know what to eat Here are a few basic rules for developing a correct eating plan:

  • Make your nutrition diverse. This will ensure your wellbeing. Namely the diversity will satiate your body with all the necessary nutrients.
  • Eat more often.Not the usual three meals a day – breakfast-lunch-dinner, as we all are used to, but five times a day, like in a kindergarten, with one morning and one afternoon snack.
  • The size of a portion at a time should not exceed 250 ml – this is not so little, given that you will have five such servings.
  • Drink more.And this does not refer to tea or coffee. Drink more pure water. Buy a high quality filter or water activator, or buy good bottled water and drink at least 2 liters of water a day. We need water to cleanse our body of waste products and toxins.
  • The amount of fresh vegetables and fruits in your diet should not be less than 50%.Salads, raw soups, smoothies – you can come up with many useful and delicious dishes!
  • Refuse factory-made sauces, canned food, semi-finished products and other products, stuffed with all kinds of chemistry. Thus, you will make a huge step towards slenderness and health.

And if you still want to torment yourself with a mono-diet, better make weekly fasting days.  Once a week, in accordance with all rules. That is, on Friday evening, have a light dinner, on Saturday, spend a fasting day with one of the products (do not forget about the water!), and be very moderate with harmful delicacies on Sunday.

You can choose to fast on one particular product from among the ones that you prefer the most, and you can alternate them. Your weight might not decrease as fast as you would like it to, but it will not return back, taking a couple of kilos in reserve with it.