What is mono diet (also known as a monotrophic diet), in which they eat only one type of food throughout the day, claim that it can help them lose weight quickly and easily.
However, the assertions are unsupported by science, and there are numerous scientific reasons to avoid a mono diet. To function properly, your body need a variety of nutrient-dense foods.
What You Can Consume
A mono diet consists of eating only one food for numerous days or even weeks. A banana mono diet, an egg mono diet, a potato mono diet, and even a chocolate mono diet are all examples of mono diet variations.
There are no official or formal guidelines for following this diet; it is open to interpretation.
What You Shouldn’t Eat
What you can and can’t consume is determined by the type of mono diet you’re on. On the mono diet, you can’t eat anything other than the single food type you’ve chosen.
Tips on how to prepare the mono diet
Some people commit to a mono diet, which consists of only one type of food, such as fruits, vegetables, or meats. Others consume mono meals, in which they eat only one thing at a time but gradually rotate that one dish with others.
Meal planning is straightforward (in fact, it’s unnecessary) on a mono diet, which requires eating only one or a small number of foods. Mono diets are not recommended for weight loss, despite and because of their simplicity.
Advantages of the Mono Diet
A mono diet has very few advantages.
#1 Mono diets are simple to follow and eliminate practically all of the preparation and thought that goes into dieting.
#2 Weight loss may be accelerated: A calorie-restricted mono diet may accelerate weight loss in the near term. For some people, this may boost their motivation to stick to a more balanced eating and activity plan and continue losing weight.
The Drawbacks of the Mono Diet
Mono-diets are not advised.
This type of diet comes with a slew of hazards and downsides.
Weight loss in the short term:
When you eat only one thing for the entire day, even if it’s a high-calorie food, your caloric intake plummets. As a result, you’ll probably lose a lot of water and feel less bloated. Over time, you’re also prone to lose muscular mass.
These “weight loss” results, however, are likely to be temporary, and any weight lost will almost certainly be recovered.
Mono diet proponents also claim that these diets help to control appetites. However, avoiding certain foods can lead to a craving for the stuff you can’t eat. This can have a rebound effect, leading to overeating.
Not eating a range of meals to feed your body with nutrition has serious health repercussions. Gallstones, electrolyte imbalances, constipation, migraines, irritability, menstruation abnormalities, hair loss, and dehydration are all possible side effects of severe weight reduction limitations.
Fatigue, slowed metabolism, malnutrition, and muscle loss are all common side effects of a mono diet, according to experts.
Cutting calories too drastically might lead to compensatory behaviours like binge eating, according to nutritionists.
1 This is more likely to happen if the person’s ability to sustain the attitude associated with food restrictions is impaired.
2 Doesn’t encourage healthy habits: It’s critical to select the ideal foods for your nutritional needs and to learn how to control portions in order to lose weight and maintain a healthy weight. You should also exercise, get enough sleep, and control your stress.
And you’ll need help, whether from friends or specialists. These healthy, long-term practises are not supported by a mono diet.Managing hunger can be difficult, which can lead to body image concerns. In fact, research have shown that strictly limiting your caloric intake raises stress and makes weight loss goals more difficult to achieve.
3 According to a 2016 study, young college students are more likely to engage in compensatory behaviour, and women are more likely to be dissatisfied with their bodies as a result of severe calorie restriction.
Is a Mono Diet a Good Option for You?
All types of vegetables, legumes, fruits, whole grains, dairy products or lactose-free replacements, fortified soy products, lean protein, eggs, shellfish, nuts, and other healthy fats like oils are recommended in the US Department of Agriculture’s 2020–2025 Dietary Guidelines for Americans.
Federal guidelines also recommend minimising added sugar, saturated fat, and sodium in foods and beverages, as well as restricting alcohol use.
Mono diets clearly fail to meet these criteria, especially when the single food is heavy in saturated fat, sugars, or refined carbs, and no additional foods are consumed. Even if you ate three different mono meals a day, you would only have three distinct types of food that day.
The USDA recommends 1,500 calories per day for weight loss and 2,000 calories per day for weight control, although these figures can vary depending on age, weight, sex, genetic background, ethnicity, and degree of activity.
It’s impossible to get enough calories from a single dish, and this unique eating regimen doesn’t follow expert nutrition guidelines. To stay healthy, you need at least 1,200 calories per day. With this application, you may calculate your own daily calorie needs for weight loss.
Mono diets are not recommended by health professionals due to their restrictive nature and insufficient delivery of essential nutrients. While it may appear to be a quick and easy way to lose weight, depriving your body of essential macro and micronutrients is harmful and can result in a range of health issues.
Setting up a healthy weight loss regimen will take time and effort, but it will be well worth it. When you follow a nutritious diet and exercise plan to lose weight, you’re far more likely to feel better, have a boost in body confidence, and have healthier outcomes.
Remember that adhering to a long-term or short-term diet may not be necessary for you, and many diets, especially long-term diets, simply do not work. While we do not advocate for fad diets or unsustainable weight loss approaches, we do give the facts so you may make the best selection for your nutritional needs, genetic blueprint, budget, and goals.