Therefore, let's think about whether express diets are effective or ineffective in general and in particular.
What processes are triggered in the body during the express diet? What causes rapid weight loss, as a rule?
The essence of an express diet, as a rule, is a short-term and very strict dietary restriction. First of all, carbohydrates are excluded from the diet. If carbohydrates do not enter the body, then a protective mechanism is triggered - gluconeogenesis - the process of creating glucose from non-carbohydrate compounds. But, unfortunately, the body does not use adipose tissue for this, although it is present in the body in excess. The body produces glucose from muscle tissue - myocytes. They are an ideal choice for creating glucose. Therefore, with an express diet, we lose mainly muscle, and fat remains 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 cardio training, the entire glycogen reserve in the body is already used up within 30-40 minutes. Therefore, after training it is often recommended to eat a sweet protein bar, or even a piece of chocolate. And when we refuse protein, we deprive the cells of the body of building materials for muscles and immunoglobulins, which are responsible for immunity.
What are the main mistakes of those who choose a method of losing weight?
If it is necessary to adjust your weight, you need to completely review your diet - once and for all. A strict diet or fasting for 1, 2 or 3 weeks will not solve the problem, and most likely will only make it worse, negatively affecting your health and psychological state. Chasing a slim figure in a short time leads to serious changes in the body and provokes the exacerbation of existing diseases and 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 a sudden calorie deficit, especially for women?
Losing weight in a short time can affect the appearance and function of internal organs and all body systems. With the express diet, the following changes occur:
- Lack of nutrients, vitamins and dehydration deprive the brain of carbohydrates - and this is the building substrate and energy, the "fuel" of the body. Its deficiency can cause headaches, memory and mood deterioration. Therefore, damage often occurs after such a diet and often you crave sweets or starchy foods, just like during psycho-emotional experiences and anxiety.
- With sudden weight loss, the blood count declines, and the cardiovascular system does not follow the changes, as a result, health worsens, and the load on the cardiovascular system increases.
- Protein is the main source of important substances 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 worsens, the skin becomes dry and flaky.
- Sharp weight loss with an express diet occurs due to loss of muscle and water; as a result, a person loses weight, but gets a loose body, because the skin does not have time to shrink.
- Menstrual cycles are interrupted, 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 regularly take in food and process it, but on an express diet this coordinated work is disrupted.
Starvation for several days. Why is this dangerous?
Supporters of the diet usually explain the complete rejection of food with the fact that it is necessary to cleanse the body of toxins. But prolonged fasting leads to negative consequences. Organs and body tissues lose the 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 and, when the normal diet returns, it immediately begins to accumulate an energy source - fat, in case of a repetition of the newly experienced stress.
Why do people in most cases gain weight back after exhausting diets? How to maintain the effects of the diet?
Express diet is stressful, and under stress, the body begins to synthesize the hormone cortisol in large quantities, which allows you to maintain blood glucose levels 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 normal or low-calorie diet. Returning to normal eating habits contributes to the deposition of greater adipose tissue - this is the body's protective response in case of further stress.
Losing extra pounds is just the first stage of working on your body. If a person chooses a stressful way to fight excess weight, then he is unlikely to be able to maintain the result.
Is it possible to lose weight quickly without harming your health?
More likely no than yes. Losing weight in this way, even under the strict supervision of a doctor, adds to the lack of vitamins, the body will still perceive it as stress. The degree of harm will depend on the source of the body.
How to "exit" such a diet correctly? What are the ground rules?
You can't stick to a diet forever. Even the longest diet eventually ends and there is a need to switch to a regular diet, and uncontrolled food consumption will quickly return the lost kilograms and add new ones. Basic rules for switching to a balanced diet after an express diet:
- It is necessary to continue to eat small portions. Even healthy food in large quantities can be harmful, because the metabolism has not yet returned to normal.
- Fatty foods and carbohydrates should be included in the diet with caution. You should add avocados, vegetable oils, nuts, fatty fish, various grains and fruits to your menu. And completely excludes 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.
- Always drink clean drinking water, at least 1 liter, in addition to other fluids.
- 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 consists of foods from the diet (but other foods can also be added gradually).
- Keep in mind that you should not snack while reading or watching TV series. After all, at such moments it is easy to overeat.
- It is advised that the last meal is no later than 3 hours before bedtime.
- It is important to remember about physical activity. And if the load is reduced during the diet, you do not need to immediately do weight training. It is best to return to sports gradually.
What is the role of physical activity/sports in losing weight?
Unfortunately, not everyone has the opportunity to live an active lifestyle: we walk little, many work in the office or remotely, and time is limited. Physical activity keeps you fit and at a healthy weight, and everyone needs to 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 through an extreme calorie deficit and muscle loss, which is dangerous to health, but also by increasing household and sports activities: walking more - at least 5 km a day, including cardio 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, 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 maintain results. Exhausting yourself with strength training without specialist supervision is not recommended, as it is not only traumatic, but also unsafe for the body, as this type of training requires special attention to nutrition and is very energy consuming.