So, let's figure out whether express diets work or do not work in general and in particular.
What processes occur in the body during express diets? What usually causes rapid weight loss?
The essence of express diets, as a rule, is short-term and very strict dietary restrictions. First of all, carbohydrates are excluded from the diet. If carbohydrates do not enter the body, then a protective mechanism is activated - gluconeogenesis - the process of creating glucose from non-carbohydrate compounds. But unfortunately, even if there is an excess amount in the body, the body does not use adipose tissue for this. The body produces glucose from muscle tissue - myocytes. They are an ideal choice for creating glucose. Therefore, with express diets, we mostly lose muscle and keep fat. It is important to know that carbohydrates are the main source of energy: the brain and red blood cells need a 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 time. For example, with high-quality cardio exercises, the entire glycogen reserve in the body is already consumed within 30-40 minutes. Therefore, it is often recommended to eat a protein candy bar or even a piece of chocolate after a workout. When we refuse 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 such methods to lose weight?
If you need to adjust your body weight, you need to completely review your diet - once and for all. A strict diet or even fasting for 1, 2 or 3 weeks will not solve the problem and will likely make it worse, adversely affecting your health and psychological state. Striving for a slim figure in a short period of time causes serious changes in the body and leads to the exacerbation of existing diseases and even the emergence 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 an acute calorie deficit, especially for women?
Losing weight in a short time can affect both the appearance and the work of internal organs and all body systems. The following changes occur with express diets:
- The lack of nutrients, vitamins and dehydration deprives the brain of carbohydrates - and this is the building and energy substrate, the "fuel" of the body. Its deficiency can cause headaches, memory and mood deterioration. Therefore, disturbances often occur after such diets, and you often crave sweets or starchy foods, as during psycho-emotional experiences and anxiety.
- With a sharp decrease in body weight, the blood count deteriorates and the cardiovascular system does not adapt to the changes, as a result, health deteriorates and the load on the cardiovascular system increases.
- Proteins are the main source of building blocks for immune cells and antibodies. Its deficiency in the diet reduces immunity.
- An unbalanced diet or fasting leads to hypovitaminosis: the condition of hair and nails deteriorates, the skin becomes dry and pale.
- Sudden weight loss with express diets occurs due to the loss of muscles and water, as a result, a person loses weight, but because the skin does not have time to shrink, he gets a loose body.
- The menstrual cycle is disrupted, libido decreases, and the reproductive system goes into "energy saving" mode.
- Intestinal function deteriorates, the risk of inflammatory processes in the gastrointestinal tract increases. The body is adapted to regularly take in food and process it, but in express diets, this coordinated work is disrupted.
A few days of hunger. Why is this dangerous?
Supporters of the diet usually explain the complete rejection of food as the need to cleanse the body of toxins. However, fasting for a long time leads to negative consequences. Organs and tissues of the body lose the ability to absorb nutrients. The result is loss of muscle mass, dehydration, hormonal imbalance and metabolic inhibition. The body perceives the interruption of the usual supply of nutrients as an emergency, and when a normal diet returns, it urgently begins to accumulate energy sources - fats, in case of a recurrence of the stress just experienced.
Why do people often gain weight again after crash diets? How to maintain the effect of the diet?
An express diet is stressful, and under stress, the body begins to synthesize a large amount of the hormone cortisol, which allows maintaining the level of glucose in the blood due to the breakdown of muscle tissue, the formation of which requires a balanced diet. As a result, crash diets slow down the metabolism and weight begins to increase even with a regular or low-calorie diet. Returning to normal eating habits contributes to further deposition of adipose tissue - this is the body's protective response in the event of further stress.
Losing extra pounds is only the first stage of working on your body. If a person chooses stressful ways to fight excess weight, then he will not be able to maintain the result.
Is it possible to lose weight quickly without harming your health?
No more than yes. Losing weight in this way, even under the strict supervision of a doctor, filling vitamin deficiency, the body will still perceive it as stress. The degree of damage will depend on the body's resources.
How to properly "exit" such diets? What are the basic rules?
You can't diet forever. Even the longest diet eventually ends and there is a need to switch to a normal diet, and uncontrolled food consumption will quickly return the lost kilograms and add new ones. Basic rules for switching to a balanced diet after express diets:
- It is necessary to continue to eat in small portions. Even a large amount of healthy food can be harmful because the metabolism has not yet normalized.
- Fatty foods and carbohydrates should be carefully included in the diet. You should add avocado, vegetable oils, nuts, oily fish, various cereals, fruits to the 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, avoid meat and sweet fruits.
- Always drink at least 1 liter of clean drinking water in addition to other fluids.
- Instead of eating everything at once every day, you can introduce two new foods into your diet.
- The caloric content of the diet should be gradually increased.
- In the first week, it is important that the basis of the diet consists of foods from the diet (but other foods can be added gradually).
- It should be remembered that you should not eat snacks while reading or watching TV series. After all, it is easy to overeat in such moments.
- It is recommended to have the last meal no later than 3 hours before going to bed.
- It is important to remember about physical activity. If the load is reduced during the diet, you should not immediately do heavy training. It is better to return to sports slowly.
What role does physical activity/exercise play in weight loss?
Unfortunately, not everyone has the opportunity to lead an active lifestyle: we travel little, many work in the office or remotely, and time is limited. Physical activity keeps your body healthy and at a healthy weight, and everyone should find affordable options for physical activity. To get rid of 1 kilogram of fat, you need to spend 7700 kcal. This can be achieved not only by excessive calorie deficit and unhealthy muscle loss, but also by increasing household activities and sports: more walking - at least 5 km per day, including cardio exercises - swimming pool, stairs, etc. . . If you are overweight, you can lose up to 1 kg per week and 4-5 kg of fat per month, provided you eat a balanced diet with the right proteins and carbohydrates. A balanced diet and activity, which can be reduced or left at the same level, will also help to maintain the results. It is not recommended to exhaust yourself with strength training without the supervision of a specialist, because it is not only traumatic, but also dangerous for the body, since this type of training requires special attention to nutrition and consumes a lot of energy.