So, let's find out whether express diets work or not in general and in particular.
What processes are triggered in the body during express diets? What, as a rule, causes rapid weight loss?
The essence of express diets, as a rule, are very strict and short-term dietary restrictions. First of all, carbohydrates are excluded from the diet. If carbohydrates do not enter the body, a protective mechanism is activated: gluconeogenesis, the process of creating glucose from non-carbohydrate compounds. But, unfortunately, the body does not use adipose tissue for this, even if it is present in excess. The body produces glucose from muscle tissue: myocytes. They are an ideal option to create glucose. Therefore, with express diets we mainly lose muscle and the fat stays with us. It is important to know that carbohydrates are the main source of energy: the brain and red blood cells need the constant presence of glucose in the blood. When carbohydrates enter the body in sufficient quantities, the body can "store" them in the form of a complex substance called glycogen in the liver and muscles. This "reserve" is enough for a short period of time. For example, with high-quality cardiovascular training, the body's entire glycogen reserve is consumed within 30 to 40 minutes. Therefore, after training it is usually recommended to eat a sweet protein bar, or even a piece of chocolate. And when we reject protein, we deprive the body's cells of building material for muscles and immunoglobulin, which is responsible for immunity.
What is the main mistake of those who choose this type of methods to lose weight?
If your body weight needs to be adjusted, you need to completely overhaul your diet, once and for all. A strict diet or even a fast for 1, 2 or 3 weeks will not solve the problem and will most likely only make it worse, having a negative impact on your health and psychological state. The search for a slim figure in a short time causes serious changes in the body and provokes an exacerbation of existing diseases and even the appearance of new health problems. In some cases, short-term fasting is acceptable, but only for medical reasons and under the supervision of a doctor.
What are the dangers of a strong calorie deficit, especially for women?
Losing weight in a short time can affect both the appearance and functioning of internal organs and all body systems. With express diets the following changes occur:
- Lack of nutrients, vitamins and dehydration deprive the brain of carbohydrates, which are an energy and building substrate, the "fuel" of the body. Its deficiency can cause headaches, deterioration of memory and mood. Therefore, nervous breakdowns often occur after such diets and people often crave sweets or starchy foods, as well as during psycho-emotional experiences and anxiety.
- With a sharp loss of body weight, blood counts deteriorate and the cardiovascular system does not adapt to the changes, as a result, health worsens and the load on the cardiovascular system increases.
- Proteins are the main source of essential substances for immune cells and antibodies. Its deficiency in the diet reduces immunity.
- An unbalanced diet or fasting provokes hypovitaminosis: the condition of hair and nails worsens, the skin becomes dry and flabby.
- Sharp weight loss with fast diets occurs due to the loss of muscles and water, as a result, a person loses weight, but acquires a flabby body, since the skin does not have time to shrink.
- The menstrual cycle is disturbed, libido decreases, and the reproductive system goes into "energy saving" mode.
- Intestinal function deteriorates and the risk of inflammatory processes in the gastrointestinal tract increases. The body is adapted to ingest and process food regularly, but in fast diets this coordinated work is interrupted.
Hungry for several days. Why is this dangerous?
Diet advocates often explain the complete rejection of food by the fact that it is necessary to cleanse the body of toxins. But prolonged fasting has negative consequences. The body's organs and tissues lose their ability to absorb nutrients. The result is loss of muscle mass, dehydration, hormonal imbalance and metabolic inhibition. The body perceives the cessation of the usual supply of nutrients as an emergency situation and, when returning to a normal diet, begins to urgently accumulate energy sources - fats, in case the stress just experienced is repeated.
Why in most cases do people gain weight again after exhausting diets? How to maintain the effect of the diet?
An express diet is stressful and, under stress, the body begins to synthesize the hormone cortisol in large quantities, which allows maintaining blood glucose levels due to the breakdown of muscle tissue, the formation of which requires a balanced diet. As a result, strict diets slow down the metabolism and weight begins to increase even on a regular or low-calorie diet. Returning to normal eating habits contributes to even greater deposition of adipose tissue - this is the body's protective reaction in case of other stress.
Losing extra pounds is only the first stage of work on your body. If a person chooses stressful methods to combat excess weight, it is unlikely that he will be able to maintain the result.
Is it possible to lose weight quickly without harming your health?
It is more likely that no than yes. Reducing weight in this way, even under the strict supervision of a doctor, replenishing vitamin deficiencies, will still be perceived by the body as stress. The degree of damage will depend on the body's resources.
How to correctly "exit" these diets? What are the basic rules?
You can't follow a diet forever. Even the longest diet eventually ends and it is necessary to switch to a normal diet, and uncontrolled food consumption will quickly return lost kilograms and add new ones. Basic rules for switching to balanced nutrition after express diets:
- It is necessary to continue eating small portions. Even healthy foods in large quantities can be harmful, since the metabolism has not yet returned to normal.
- Fatty foods and carbohydrates should be introduced into the diet carefully. You should add avocados, vegetable oils, nuts, fatty fish, various cereals and fruits to your menu. And completely exclude flour and sweets.
- In the first days after the diet, you can increase the amount of vegetables and dairy products in your diet, and not get carried away with meat and sweet fruits.
- Constantly drink clean drinking water, at least 1 liter, in addition to other liquids.
- Every day you can introduce two new foods into your diet, instead of eating them all at once.
- The calorie content of the diet should be increased gradually.
- In the first week it is important that the basis of the diet is made up of foods from the diet (but other foods can also be added little by little).
- It is worth remembering that you should not snack while reading or watching a television series. After all, at such times it is easy to overeat.
- It is recommended that the last meal be no later than 3 hours before bedtime.
- It is important to remember about physical activity. And if the load was reduced during the diet, you should not immediately engage in intense training. It is better to return to sports little by little.
What role does physical activity/sport play in weight loss?
Unfortunately, not everyone has the opportunity to lead an active lifestyle: we walk little, many work in the office or remotely, and we have limited time. Physical activity keeps the body fit and at a healthy weight, and everyone needs to find affordable options for physical activity. To get rid of 1 kilogram of fat it is necessary to spend 7700 kcal. This can be achieved not only through an extreme calorie deficit and a loss of muscle mass, harmful to health, but also by increasing household activity and sports: walking more, at least 5 km a day, including cardiovascular training, swimming pool, stepper, etc. . . If you are overweight, you can lose up to 1 kg of fat per week and up to 4-5 kg per month, as long as you eat a balanced diet with adequate protein and carbohydrates. A balanced diet and activity, which can be reduced or maintained at the same level, will also help maintain results. It is not recommended to exhaust yourself with strength training without the supervision of a specialist, as it is not only traumatic, but also unsafe for the body, since this type of training requires special attention to nutrition and consumes a lot of energy.